What’s the best time to wake up in the morning according to experts? (2024)

FAQs

What’s the best time to wake up in the morning according to experts? ›

Your ideal wake up time should be no less than seven hours after your bedtime, and allow you to get as much rest as you need while still suiting your schedule, Harris notes. “The No. 1 thing is getting seven to nine hours per night," says Barone.

“Generally, waking up between 6am and 8am is considered ideal because it aligns with our natural sleep-wake cycles. This time frame allows exposure to sunlight, thereby regulating sleep patterns and producing the sleep hormone melatonin,” he explains.

The 4am club and some of the benefits of waking up early

While many CEOs tend to rise a little later - between 5am and 6am, almost all incorporate starting the day with some kind of exercise and email checking. Few appear to make time for a leisurely breakfast or a crossword to boost energy levels.

Early morning: Waking up early in the morning, around 6:00 a.m. to 7:00 a.m., aligns with the natural rise of the sun and can promote a sense of well-being. Many successful individuals swear by the benefits of starting their day early.

Circadian Rhythm:

The circadian rhythm is typically at its lowest point around 4:30 a.m., making it a natural time to wake up. Waking up at this time aligns with the body's natural sleep-wake cycle, which can lead to improved mood and alertness.

If you aim for the often-recommended 7-9 hours of sleep, and you hit the bed at 11 pm, waking up at 7 am gives you a solid 8 hours.

The best time to wake up in the morning is between 6:30 am to 7. Waking up early is considered to be one of the healthiest morning habits that shape the rest of your day.

The wee hours hold a unique allure for the world's top businessmen, with a majority of them starting their day at 7 a.m. or earlier. Apple CEO Tim Cook and Starbucks founder Howard Schultz usually begin their day at 3:45 a.m. and 4:30 a.m., respectively, seizing the tranquility of the early hours.

Bill Gates is known for waking up early, usually around 5:00 or 6:00 AM. He believes in starting his day early as it gives him extra hours to focus on his work, read and learn. He also prioritizes his mornings by spending time with his family, going for a walk or doing some exercise.

What time do Japanese wake up? ›

People in the 10 most densely populated prefectures, such as Tokyo and Osaka, went to bed at an average of 12:34 a.m. and woke up at 7:12 a.m. In contrast, in the 10 least densely populated prefectures, people fell asleep at 12:22 a.m. and woke up at 7:04 a.m. on average.

Australia and New Zealand are notable neighbors at the top of the long sleeper chart. According to a 2016 study, along with Belgium, these countries are the earliest to go to bed each night.

“After midnight” was the most-selected option for when people go to sleep. Roughly 5% say they go to sleep before or around 8 p.m., 9% say 9 p.m., 19% say around 10 p.m. and 20% say 11 p.m. is bedtime. Again, 4% say they don't know or choose not to answer.

Stage 3 sleep is also known as N3 or deep sleep, and it is harder to wake someone up if they are in this phase. Muscle tone, pulse, and breathing rate decrease in N3 sleep as the body relaxes even further. The brain activity during this period has an identifiable pattern of what are known as delta waves.

Simply put, that means wake up at or around 5 a.m in the morning. Let's look at some examples of people that rise early: Benjamin Franklin planned his routine around waking up at 5 a.m. Apple CEO Tim Cook and Disney CEO Robert Iger both get up at 4:30 a.m.

You can figure out the best bedtime for your schedule based on when you have to wake up in the morning and counting backward by 7 hours (the recommended minimum per night for adults). For example, if you need to be up by 6 a.m., you should consider winding down before 11 p.m.

Some experts say yes. For starters, getting up earlier can improve confidence, Snowden says, because it can feel like an accomplishment. And there's something to be said for not constantly feeling like you're in a rush, which only elevates stress levels and negatively impacts mental health.

Waking up at 4:00 am might be great for your to-do list, but if it's causing you to lose out on sleep, it's going to do more harm than good. Consistent too-early wake-up times are often a sign that something is awry, whether it's your lifestyle or a sleep disorder.

Many studies show people who wake earlier are far less likely to develop depression, anxiety or other mood disorders. Researchers believe one reason could be those who wake up earlier have more access to daylight, which is a natural mood booster.