While the early bird certainly gets the worm, there are some unexpected health benefits to being an early riser.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Early rising is linked to better mental well-being and metabolic health.
- Morning schedules make sticking to exercise easier, helping you stay more active.
- Consistent sleep timing matters more than waking early for overall health.
While being an early bird can certainly help you get a head start on your to-do list, it may also offer benefits to your physical health, mental well-being and overall quality of life.
“There’s truth to the ‘early bird gets the worm’ saying, as recent research confirms early risers tend to have an edge in most standard 8 a.m. to 5 p.m. work environments,” says Karman Meyer, RDN, LDN, RYT. But what if you’re a self-proclaimed night owl?
Fortunately, becoming more of a morning person may be possible with the right habits. We spoke with experts to uncover the benefits of waking up earlier, whether sleep quality or sleep timing matters more, and practical ways to make the transition to becoming an early riser feel more achievable.
Benefits of Being an Early Riser
May Support Mental Well-being
Research shows a link between earlier sleep and wake times and lower rates of mental health conditions.
“Studies suggest that people with an earlier chronotype who go to bed earlier and wake up earlier tend to have less depression, anxiety and overall psychological distress compared to those who go to bed later and sleep in,” says Hannah Holmes, Ph.D.
Meyer echoes this and explains that waking up early can help align the body with natural daylight, which helps regulate the body’s 24-hour clock and may also support mental well-being. While promising, more research is needed to better understand the relationship between sleep timing and mental health.
Being an early bird also encourages more social interaction that falls within society’s “typical” schedule, and these interactions are necessary for optimal health. “We live in a society where classes start as early as 7 or 8 a.m. and a typical workday is 9–to-5,” says Holmes, times when social interaction often takes place and when others are expecting you to be present.
May Improve Metabolic Health
Being an early bird is also linked with improved physical and metabolic health. “Studies show an early schedule is associated with improved metabolic health markers, including lower BMI, cholesterol and blood sugar control,” says Simran Malhotra, M.D., DipABLM, CHWC.
Malhotra also highlights a recent study that found those with an evening chronotype (“night owls”) tend to have poorer cardiovascular health compared to early risers. Researchers found they were more likely to score lower on the American Heart Association’s Life’s Essential 8, a measure of heart health that includes diet and lifestyle factors. Higher scores are associated with better long-term heart health and a lower risk of heart disease and type 2 diabetes.
It’s thought that those who wake earlier have better circadian alignment, which may lead to greater metabolic efficiency and less late-night eating. Early risers also tend to be more physically active, make healthier food choices and are less likely to engage in unhealthy behaviors like smoking and drinking alcohol—all of which are linked to better metabolic health.
Encourages Workout Consistency
While working out at any time of day benefits health, it may be easier to stick with it if you’re doing it before your daily responsibilities begin. This may be why research shows those who exercise in the morning tend to be more consistent with their workouts and are more likely to be active throughout the day.
“Early birds may be more likely to fit a morning workout in before the demands of the day get in the way,” says Meyer. Exercising earlier in the day can also further support an earlier schedule by reinforcing your body’s natural circadian rhythm to be more alert in the morning and more relaxed at night.
Can Reduce Late-Night Snacking
Staying up later can create more opportunities to snack, especially on calorie-dense foods high in sugar, fat and salt. Because of this, Meyer says rising early and going to bed early can reduce cravings for these foods that often hit late at night. Since frequent late-night eating is linked to poorer health outcomes, shifting your schedule earlier may also help reduce this habit and support overall health and weight management.
If you tend to crave snacks at night and know when those cravings typically strike, try getting to bed before that time. Even simply staying out of the kitchen after a certain time can help reduce this habit as you work toward an earlier bedtime.
Do You Have to Wake Up Early?
While waking up early has its benefits, promoting good-quality sleep at any time of day is what matters most. Meyer says this means sleep quality and duration are more important than forcing yourself into becoming an early riser and potentially missing out on some zzz’s.
Holmes agrees and points to a study that showed that self-reported sleep quality is more closely tied to health benefits than exact sleep timing.
So, if shifting to an earlier routine aligns with your ideal schedule and goals, then it may make sense to steer in that direction. However, getting good sleep at a time that works best for you, aiming for seven to nine hours each night and staying consistent with your bedtimes and wake times will provide the biggest benefits.
Tips to Become an Early Riser
If you’re looking to become an early riser, here are a few tips that may help:
- Shift Your Sleep Schedule Gradually. Meyer says small adjustments to your schedule work best when trying to adopt an earlier sleep-wake routine. She suggests moving your bedtime and wake time earlier by just 15 minutes every four or five days until you find a schedule that works.
- Create a Relaxing Bedtime Routine. Holmes emphasizes simple sleep hygiene strategies such as optimizing the sleep environment (e.g., keep it cool and dark) and limiting screen use before bed. Instead of using technology, Meyers suggests reading a book, journaling or sipping on herbal tea to wind down.
- Get Morning Light Exposure. Morning light signals to your brain and body that it’s time to be alert and active. Meyer says simple acts like opening the blinds, stepping outside or sitting next to a window first thing in the morning can help regulate the body’s internal clock and set the stage for a productive day.
- Move Your Body Earlier in the Day. Morning movement can reinforce a healthy sleep-wake cycle by boosting energy during the day and helping your body feel ready for sleep earlier in the evening. Even a 20–30 minute morning walk can help shift your schedule in an earlier direction.
- Keep a Consistent Wake Time Even on Weekends. Sleeping in on weekends may sound tempting, but it can quickly set you back to a later routine come Monday. Meyer recommends keeping your daily wake time within about an hour of your usual schedule to make early rising feel more natural over time.
Our Expert Take
Becoming an early riser is linked to several health benefits, but the most important factor is getting enough consistent, high-quality sleep. If an earlier schedule aligns with your lifestyle and goals, making small, gradual shifts can help you get there. Remember that adjustments take time, and focusing on consistency rather than perfection can make the transition feel more achievable.
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