Are you following the rule of ‘early to bed and early to rise’? 10 ways it helps your body

Going to bed early and waking up with the sun isn’t just old wisdom—it’s a science-backed routine that improves sleep quality, energy, immunity, mental health, and more. (Image: Pexels)

“Early to bed, early to rise, makes a man healthy, wealthy, and wise” — it’s not just a saying but has many advantages. This is mainly because our bodies are built to move with the sun, meaning if we go to bed early we can rise with the sun which assists with the body's natural circadian rhythm. While these strategies sound simple, they are often neglected in the modern world of working late, scrolling through social media and binge-watching.

Sleeping and waking up early is not just a lifestyle, it affects your physical health, mental fulfilment, energy, and even well-being. Going to bed on time allows your body to get some high-quality deep sleep, hormones can be regulated properly, and your brain gets cleaned overnight.

Also Read: Are your sinus headaches really migraines? Key differences between migraine and sinus pain

But if you still have the question why one should follow this routine, Dr Aisha Verma, MD – Sleep Medicine Specialist – shares 10 solutions of how 'early to bed and early to rise' will change your body and health.

Improves Sleep Quality

Early sleeping provides you with deep and rejuvenating sleep. This is when your body heals tissue, strengthens your immune system, and your mind resets.

Enhances Mental Health

Sleeping and rising early correlates with lower stress levels and lower risk of depression, due to normalised cortisol levels.

Supports Healthy Weight

If you sleep early and keep all your late night snacks at bay, your hunger hormones including leptin and ghrelin are under control, and you do not overeat.

Boosts Energy Levels

Getting up early and establishing a more natural sleep cycle results in you having more energy all day long.

Strengthens Immune System

This helps to strengthen your immune function and protects you from infections and illnesses.

Improves Heart Health

Regular sleep lowers blood pressure and decreases the risk of cardiovascular diseases.

Enhances Skin Health

Going to bed early helps in the production of collagen in the body and reduces dark circles and gives a glow to your face.

Increases Productivity

Early risers can plan the day with exercise and work uninterrupted.

Improves Digestion

Sleeping early stops late night meals and allows your digestive system to work his magic.

Also Read: Dementia in India: 5 everyday habits that can help protect memory and brain health

Aligns with Natural Body Clock

Better health is also obtained by sleeping and waking up with the sun which is best for your circadian rhythm.

When is it best to go to bed and get up in the morning?

The best sleep cycle is one that coincides with your body clock. Going to bed between 9:30 PM and 11:00 PM is encouraged for sound deep restorative sleep. Getting up upstart every day, between 5:30 AM to 7:00 AM. The important part is to keep this habit on a daily basis (weekend included) to avoid losing health benefits.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.