“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.
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.
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