How to wake up early?

"The early bird catches the worm." - This proverb is based on the fact that the dew in the early morning hours lures the worms to the surface, so that the birds have the best chance of getting fat prey at this time. Applied to humans, the saying says that whoever gets up early increases their chances of success. There is some scientific evidence for this thesis.


In the sleep magazine we got to the bottom of the subject and dealt with questions such as "How early should you get up?", "What are the advantages of getting up early?" Read our article and find out, among other things, how you too can become a member of the Early Birds Club and why 5:00 am or 5:00 am is such a popular time for early risers.


 Getting up early increases strength and energy and thus ensures more creativity and concentration. Early risers also generally felt happier or more satisfied.

When should you get up in the morning?

There are different opinions about the right time to get up early. - In TCM (see above) a period between 3:00 a.m. and 5:00 a.m. to get up is recommended. In addition, there is often the general recommendation of 5:00 a.m. as the optimal time to get out of bed.


Also read this article how to sharpen scissors


In order to benefit from the advantages of getting up early or earlier, you do not necessarily have to set a specific time, e.g. B. aim at 5:00 in the morning, but can also set a target time that is adapted to the current time to get up. - For example, you can choose to get up an hour earlier than “normal”. Just this one hour can help to make the start of the day and the rest of everyday life more pleasant. In this way, you gain 60 minutes of “alertness” that is not associated with a “must”. In the time before you actually get up, there should usually be no checking of emails and no telephoning. You should consciously use this hour for yourself to start the new day calmly and relaxed.

What are the advantages of getting up early?


The US psychologist Dr. Henry Olders found out in a study that getting up early reduces depression and increases performance throughout the day.

Getting up early should also have a positive effect on body weight. - This is the conclusion reached in Australia in a study with 2,000 participants, according to which people who fall asleep late in the evening and sleep longer in the morning are more likely to be overweight than people who go to bed earlier and get up earlier in the morning. With an identical amount of sleep, people who set their sleep window earlier should stay leaner.

How do I get up early? How can I learn to get up early?


If you want to get up early or want to change your sleep window in the direction of getting up earlier in the morning and possibly going to bed earlier in the evening, you should allow yourself enough time to get used to it.

It is assumed that the body needs a period of at least three days to adjust to a new rhythm. He cannot adapt directly to an hour or more of difference to the previous rhythm. It is therefore advisable to implement the planned shift in 15-minute steps: 15 minutes earlier in bed, 15 minutes earlier out on the following day. This readjustment is then maintained for at least three days before the next 15 minutes are implemented. Then “work” again for three days with the new bedtime and wake-up times before adding another 15 minutes, etc., until you have reached the desired new rhythm.


After all, humans are considered creatures of habit. For a habit to take effect, however, it needs a certain number of repetitions. - It is generally believed that a minimum of 100 repetitions is required for our body to “view” an action as a habit. So you should stick to the newly introduced bedtime and get-up time for at least three and a half months in order to establish this correctly. You should avoid any deviation as much as possible. If you have survived at least 100 days with the new fixed bedtime or wake-up time, you can in exceptional cases deviate from the scheme.

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