what are the benefits of sleeping early

14 Health Benefits of Sleeping Early (Supercharge Your Life Tonight!)

1. Better sleep quality. Be wary of burning the midnight oil because there’s a clear link between sleeping early and improved sleep quality.
2. Reduces the risk of diseases. Hitting the sack early could be a preventative measure for life-threatening diseases such as cancer.
3. A healthier heart. ...
4. Improves memory. ...
5. Controls weight. ...
6. Feel happier. ...
7. More energy. ...

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Full Answer

What are the disadvantages of sleeping early?

Early sleeping has the potential to lead to reduced levels of stress. Advantages: Advantages include reducing the risk of anxiety and depression associated with obesity. Disadvantages: Disadvantages include being prone to increased anxiety levels. It is up to each individual to decide what they think are the pros and cons of early sleep.

What are the health benefits of waking up early?

Proven Benefits Of Waking Up Early

1. Improved Sleep. According to studies early risers often tend to go to bed early as well, which means they are more likely to get the 7-9 hours recommended sleep ...
2. Better Health. Regular sleep is essential for your general health. ...
3. Time To Exercise. ...
4. Healthier Eating. ...
5. Become More Attractive. ...
6. Increased Energy. ...
7. Become More Organized. ...
8. Increased Productivity. ...

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Is sleeping early really good for the skin?

Sleeping on your back or side instead of your face is a good idea in order to avoid creating sleep wrinkles that can deepen over time. “Just like using sunscreen and quitting smoking, getting seven to nine hours of sleep at night can make a noticeable difference in how well you age,” said Olszewski. Give your skin a boost.

Does sleeping early make you taller?

You’re on the right track, but going to sleep at the right time is what can, actually, make you grow taller. The highest amount of growth hormone hGH is released from 10 pm to 2 am, so try to be in bed by 10 if you want to grow taller. How much you’ll grow, however, depends on your age.

What is the advantage of sleeping early?

Good sleep helps keep your skin healthy. During sleep, your skin cells regenerate, while increased blood flow and collagen help repair environmental and UV damage. Plus, going to bed earlier (you know, before you're completely dead on your feet) gives you more time to practice good skin care, like washing your face.

What is the best time to sleep?

A recent study suggests that going to sleep at 10 p.m. is the optimal time....Sleep tipsAim to eat dinner at the same time every night. ... Take a small dose of melatonin. ... Use a sleep diary. ... Eliminate naps.More items...•

What are 5 benefits of sleep?

It can help you:Get sick less often.Stay at a healthy weight.Lower your risk for serious health problems, like diabetes and heart disease.Reduce stress and improve your mood.Think more clearly and do better in school and at work.Get along better with people.More items...•

Is it healthy to sleep early and wake up early?

Adequate and consistent sleep improves blood pressure, the immune system, basic brain functions, mood, and gives your body time to repair itself. Waking up early makes going to bed early easier, and keeping consistent sleep and wake times regulates your circadian rhythm and leads to deeper sleep at night.

Is sleeping at 12 good?

If your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes: School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.

Is 11 pm A good bedtime?

The 'Sweet Spot' for Bedtime: Between 10 p.m. and 11 p.m. Is Best for Heart Health. Researchers say falling asleep between 10 p.m. and 11 p.m. is the best time for heart health. They say that optimum bedtime fits well with circadian rhythms and daylight exposure.

Does sleeping make you taller?

But over the long term, a person's growth may be affected by not getting the full amount of sleep. That's because growth hormone is normally released during sleep. If someone consistently gets too little sleep (known as "sleep deprivation"), growth hormone is suppressed.

Is sleeping naked better for your health?

If sleeping naked helps you receive the recommended seven to nine hours of sleep each night, then it's worth trying. Research suggests that sleeping naked may potentially positively impact reproductive health, connection with a partner, and self-esteem.

How many hours is too much sleep?

The “right” amount of sleep proves somewhat individual as some people will feel great on seven hours and others may need a little longer. However, in most studies and for most experts, over nine hours is considered an excessive or long amount of sleep for adults.

What is the perfect time to wake up?

In addition to that, some studies recommend that early bedtimes are preferable for a healthy body clock and some argue that 8 am is the best time to wake up.

Is it better to wake up at 6 or 7?

What are the best times to sleep and wake up? People should aim for 7–9 hours of sleep each night. However, the best times to go to sleep and wake up will vary among individuals. Many different factors, including a person's age, work schedule, and sleep patterns, affect the ideal sleep time.

Do successful people wake up early?

Some of the world's most successful people get up early. Richard Branson reportedly gets up at 5.45am, LinkedIn CEO Jeff Weiner wakes up at 5.30am, Apple CEO Tim Cook gets up at 3.45am, Oprah gets up at 6am and Elon Musk rises at 7am, to name just a few.

Why is it important to sleep early?

That means you will have a long day ahead to finish your works. Thanks to quality sleep, you will become more enthusiastic and energetic at your works.

Why do we sleep early?

When you sleep early at night, your mind has enough time to rest and relax. It removes your daily stress and negative emotions. You have a night of quality sleep, and it boosts you up for the next day. You feel fresh and recharged in the morning. 2.

Why is sleeping early at night bad?

Sleep deprivation kills your energy, making you inactive and dull. On the other hand, sleeping early at night gives you enough time to relax and keeps your mind recharged for the next day.

Why do people sleep late at night?

Research by Surrey Sleep Research Centre (SSRC) in the UK shows that people who have night shifts face the risk of having their body’s clock interfered and exposed to carcinogens. Besides, those who sleep too late at night have higher chances of suffering from chronic diseases like Alzheimer’s.

How much sleep does an adult need?

They say an adult person needs at least 7–9hrs of sleep at night. We know some people are early risers, whereas some are night lovers. And it depends on our circadian rhythm, an internal clock that describes our brain’s natural sleep-wake schedule, and various bodily functions.

What happens when you sleep?

When you sleep, your immune system releases cytokines, a type of protein that targets infection and inflammation , creating an effective immune response. Cytokines are both produced and released during sleep. When you don’t get proper sleep, your body struggles to produce cytokines.

How many hours of sleep do you need to have cardiovascular disease?

A Spanish study suggests that people who sleep less than six hours a night may be more likely to develop cardiovascular disease than those who sleep seven to eight hours.

Why do I go to bed earlier?

Going to bed earlier can regulate your sleep schedule. Once you figure out your body’s set “sleep need” amount, you’ll be able to awaken naturally at just the right time every morning—no more feeling groggy as you’re running late to work.

How many nights should I sleep together?

Average the hours you naturally slept for those four to seven nights together—that average is your sleep need, and the hours you should use as your nightly sleep guideline.”. Once you get into the groove of sleeping the right amount at night, don’t deviate. “Make sure to wake up at the same time every morning, ideally even on ...

What time of day should I eat to lower my BMI?

A study by the University of Illinois-Chicago found that people who rose in time to eat a healthy meal between 7 and 8:30 a.m. had a lower BMI, and improved their diabetes symptoms and/or cut their risk for the disease over time.

Does pushing your clock back make you feel stressed?

Pushing your body clock back has both a psychological and physiological effect on your behavior—you feel more stressed, you eat later (and therefore store more calories), and you tend not to exercise the later it is (why bother when there’s a Game of Thrones marathon to finish?).

Do night owls die sooner?

How come? Pushing your body clock back has both a psychological and physiological effect on your behavior—you feel more stressed, you eat later (and therefore store more calories), and you tend not to exercise the later it is (why bother when there’s a Game of Thrones marathon to finish?).

Can losing sleep cause Alzheimer's?

Losing sleep for just one night can cause a 5 percent increase in your chance of developing Alzheimer’s , according to the NIH. The reason is an increase in the protein beta-amyloid, which can clump to form plaque in the thalamus and hippocampus regions of the brain (the parts that are vulnerable to Alzheimer’s). The more sleep you get, the less risk you face.

Why do we sleep on it?

With that comes an inability to make wise decisions (if you’ve ever chosen a plate of pastries over a bowl of porridge for breakfast, you’ll know what I mean). Your mind is too tired to think straight, so your emotions and impulses take over. You choose the pastries. You shout at the driver who cut you off. You sign off on that copy when it’s missing a crucial paragraph. All because you slept badly.

Why do we go to bed early?

3. Boosts Health. Sleep deprivation has all kinds of consequences for our mental and physical health.

What does a bad night's sleep do?

We all know what a bad night’s sleep can do. It turns us into irritable, irrational, incapable zombies. It can make or break the following day and it has all kinds of repercussions for our personal, social and work lives.

What happens when you are tired?

When you’re tired, you don’t have enough energy to do very much. It ain’t rocket science. Conversely, when you’re well-rested, you’re suddenly capable of that elusive term – multitasking – and no obstacle in your personal or work life can break your motivation.

Why is being kinder important?

Being kinder, more aware and more thoughtful of others is an important lesson that, as life students, we could all do with learning. That way, our world could be filled with calmness, forgiveness and gratitude, instead of stress, anger and selfishness. I know which one looks better to me.

What happens if you don't sleep?

When you don’t get enough sleep, your skin becomes pallid and puffy, you get those dark circles that tell the world how your night was and you face most people with a stifled yawn. On the other hand, when you’re well-rested, your eyes sparkle, your skin glows and you greet people with a sunny smile.

Does sleep help memory?

But getting enough sleep on a regular basis actually improves your memory in all aspects of life. Names, faces, statistics, directions – all will become ingrained in your brain, turning you into the nerd you’ve always wanted to be! Early night = good. No sleep = bad.

How many hours of sleep before midnight?

Many researchers believe that every hour of sleep before midnight is equal to two hours of sleep after midnight. This means that the quality of your sleep would be much better if you were to sleep at 10 pm as opposed to sleeping at 2 am, even if you were to get the same amount of sleep.

Why is breakfast important?

How you start your day determines how the rest of your day goes, and a good breakfast gives your body the nutrients and energy it needs to do various necessary tasks.

Is it easy to sleep earlier?

Sleeping earlier isn’t easy. I know. There’s always so much to do throughout the day, and sometimes you’re doing work that you’re so passionate about that you don’t even feel like sleeping. You achieve a total state of flow, and day turns into night, and summer into winter, and you haven’t even gone to the washroom yet.

Does sleeping late increase weight?

Sleeping late can contribute to an increase in weight. And more than just a slight increase. Studies from researchers at the University of South Australia have found that late sleepers were more likely to be obese than early sleepers. There are various reasons for this.

1. Sleeping earlier helps to give your body a routine

When you have a set time to sleep each night, your body gets used to it over time. This means that it will not take as long for your body to fall asleep because it already knows it’s time for sleep when you get into bed.

2. Going to bed early at night helps to decrease stress and anxiety

Stress can harm your health in many ways. It can lead to high blood pressure, weight gain, or even depression in some cases.

3. Sleeping early may improve memory function over time

According to researchers, those who tend to sleep early show better cognitive performance over time. They also have a decreased risk of developing Alzheimer’s disease and other problems that affect memory.

4. Sleeping earlier may reduce your chances of diabetes

Getting enough sleep every night can help with many different things because it helps your body function properly overall.

How can I create a habit of sleeping early?

Set a routine on when you are going to sleep, try not to be too late, but it is more important for you to go to bed at the same time every night.

Final Thoughts

Although it can be tough at first, sleeping early and on time every night can help you to live a healthier lifestyle in many ways.

Why is sleep important?

Sleep Helps the Body Repair Itself. Sleep is a time to relax, but it's also a time during which the body is hard at work repairing damage caused by stress, ultraviolet rays, and other harmful exposure. Your cells produce more protein while you are sleeping.

How does being engaged and active help you sleep?

Being engaged and active not only feels great but increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged with your world. You'll sleep better the next night and increase your daily energy level. 6.

How can sleep help with depression?

People with serotonin deficiencies are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep: between 7 and 9 hours each night. 10.

What happens when you are sleep deficient?

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert, which causes high blood pressure and the production of stress hormones. High blood pressure increases your risk for heart attack and stroke, and the stress hormones make it harder to fall asleep.

Why does lack of sleep cause inflammation?

Increased stress hormones caused by lack of sleep raises the level of inflammation in your body. 3  This creates a greater risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to cause the body to deteriorate as we age.

How does napping affect mental health?

6 . People who nap at work show much lower levels of stress. Napping also improves memory, cognitive function, and mood. 9.

Does working late reduce melatonin levels?

Did you know that people who work the late shift have a higher risk of developing breast and colon cancer? Researchers believe light exposure reduces melatonin levels. 2  Melatonin, a hormone that regulates the sleep-wake cycle, is thought to protect against cancer as it appears to suppress the growth of tumors.

More time for yourself

If you live with other humans — little ones or adults — getting up early could give you some much-needed (and desperately wanted) time for yourself.

More time to exercise

If working out is important to you, but you often struggle to find the time, getting up early could be the ticket.

Less time in traffic

Getting up and out of the house early can help you beat the usual traffic, which is pretty much a universal plus.

More time to get things done

Ever wish you had more hours in a day to get things done? POOF! Your wish will be granted — if you set your alarm an hour or two earlier than usual.

Healthier skin

Rough nights can show on your skin in fine lines, wrinkles, paleness, and swollen or droopy eyelids. Sleep deprivation can also contribute to acne.

Fewer dark circles

As long as you pair getting up early with an earlier bedtime so you’re not sacrificing sleep, you can say buh-bye to dark circles.

More time for breakfast

Waking up earlier in the morning gives you extra time to make and enjoy a filling breakfast, instead of grabbing a quick coffee and donut on the go.

Develop an Evening Routine

Bedtime routines are a well-documented, effective strategy for improving sleep in children 3. Incorporating relaxing activities before bed is also recommended for adults 4 to improve sleep habits and get more sleep overall.

Manage Blue Light Exposure

While it may be tempting to scroll on your phone to relax before bedtime, the habit could be keeping you up later. Research shows that blue light suppresses 10 the body’s production of melatonin, the sleep hormone. This can be helpful in the morning, when you want to wake up.

Maintain a Consistent Sleep Schedule

If you go to sleep at different times each day, it can be difficult to fall asleep earlier. Waking up and going to bed at the same time each day helps your body develop a routine. Even on weekends and days you would like to sleep in, it helps to maintain a consistent sleep schedule 13.

Exercise

Studies have shown that exercising regularly in line with public health recommendations leads to better sleep 14. However, experts generally recommend against intensive exercise right before bedtime. Vigorous exercise less than an hour before you go to bed may delay falling asleep 15 and reduce overall sleep time.

Create a Soothing Bedroom Environment

Another healthy sleep tip is to make sure your room is conducive to sleep. There are many steps you can take to create a comfortable bedroom environment:

Avoid Caffeine Late in the Day

Although a cup of coffee late in the day may give you the boost you need to wrap up a project, it may also keep you up at night. Experts recommend avoiding stimulants including coffee, tea, and energy drinks four to six hours before bedtime.