Rise & Shine! How Getting Up Early Can Boost Your Mood (Night Owls Welcome!)

Waking up 60 minutes earlier each day may significantly lower your chance of serious depression, suggests new research from the University. Their study found that even a small shift to an earlier daily rise time was linked to mental health benefits.

How waking up just one hour earlier could help lower depression risk Waking up just one hour earlier each day could significantly lower your risk of serious depression, suggests new research from the University of Colorado. Their findings came from analyzing a huge dataset including 23andMe genetics, Fitbit sleep stats, and more.

Over 840,000 people were part of the study looking at early birds, night owls, and everyone in between. Your natural body clock influences depression risk, but it seems changing your sleep schedule may help too.

Previous studies found those waking early way less likely to be depressed than night owls. But it was unclear if mood drove poor sleep or vice versa. This data-crunching uncovered that even modest shifts to an earlier rise time offered mental health advantages. For anyone struggling with low mood, it may be worth experimenting with going to bed and waking up a little earlier to see if it helps.

How an earlier rise time could lower depression risk by up to 40%

This new study, far bigger in size, helps answer questions using genetics too. Researchers linked genes making some early birds with lower depression chances.

While it's unclear if larks would benefit rising even earlier, others likely gain from waking up one to two hours earlier than usual. That means shifting bedtimes back as well, so a 9am riser sleeping 2-9am could try 1am-8am.

Their findings showed those moving their whole sleep pattern back just one hour cut depression risk by 23%. Incredibly, a two hour earlier shift slashed it by a whopping 40%!

Of course, a large random trial is still needed to say for certain if earlier routines really protect mental health. But for many, it may be worth experimenting with earlier sleep and wake times to see if mood lifts. Even small schedule tweaks seem linked to big well-being wins.

How can I force myself to wake up early? Alright dude, waking up early ain't always easy but it's totally doable. First thing is setting an alarm across the room so you gotta get your butt out of bed to turn it off. Make sure it's one of those super loud annoying ones too, you don't wanna sleep through it!

It also really helps planning your mornings the night before so you have stuff to look forward to. Lay out your clothes, pack your lunch or breakfast, whatever makes the start of your day feel less stressful. Having a reason to wake up makes it way more motivating.

Another thing that works is exposing yourself to bright light as soon as you roll out of bed. Even just opening the blinds can start telling your body clock it's time to wake up. Some people like those light therapy lamps too.

And don't beat yourself up too much if you hit snooze a few times - we've all been there! Just try shaving off a few minutes earlier each week so it's not such a drastic change. Going to bed earlier is also key so you're not exhausted before the sun's even up.

Having an accountability buddy can help too, like sharing your wake up times in a group chat or setting an exercise class a few mornings a week. Working out in the AM is also a great way to feel energized instead of like a zombie all day.

Just stick with it for a couple weeks and your body will adjust, I promise. Soon early mornings won't feel so brutal anymore - you've got this!

Why I can't wake up early in the morning? Hey man, waking up early can be tough - I totally get the struggle. Here are some common reasons it's hard and some things that might help:

If you're staying up late scrolling on your phone or watching Netflix, that's probably your main problem. Late nights make it way harder to get up with the sun. Maybe try winding down an hour earlier and see if it helps you feel more rested.

Are you hitting snooze a bunch? I've done that way too many times! It just ends up making you more tired. Maybe try putting your phone/alarm across the room so you really have to get up to turn it off.

Oversleeping on weekends could be messing up your internal clock too. Even sleeping in an extra hour can make Mondays brutal. Try to keep your schedule consistent.

Stress and anxiety about the day ahead also makes it harder to leave the comfort of your bed. Having a relaxing morning routine or calming music may take the edge off.

Caffeine too late in the day can disrupt your sleep too. Avoid coffee or energy drinks by afternoon if you're struggling.

Be kind to yourself - it takes time to adjust your body to a new schedule. Small changes like going to bed 15 minutes earlier each week may work better than going cold turkey. You've got this! Don't be too hard on yourself as you experiment with what helps.

How can I wake up early if I sleep late? Alright man, I know how hard it is to wake up early when you're used to staying up late. But it's totally do-able, even if you have to gradually work your way there.

The first step is being real with yourself about why you're sleeping in - are you on your phone too late, watching Netflix marathons, or out too late with friends? You gotta cut out the late night distractions if you want more morning energy.

Try setting a strict bedtime each night, even on weekends, and actually stick to it. I know it's tough, but being consistent will really help regulate your inner clock. As you start going to bed earlier, set the alarm 15 mins earlier each week so it's not such a big shock to your system.

Caffeine and screens too close to bed make it way harder to fall asleep, so cut those out a couple hours before your bedtime. Some gentle yoga or reading something boring could help wind you down instead.

Make your bedroom super cozy and dark - blackout curtains work great. You want to train your brain that the bed equals sleep. White noise or sleep stories on your phone can also help you drift off.

If you wake up still tired, get some sunlight or do 15-20 mins of light exercise like walking. Both will energize you better than hitting snooze.

Be patient with yourself - it takes time to adjust. But stick with these habits and soon early mornings will feel totally doable even on your laziest days. You've got this!

Conclusion

I used to hit snooze constantly and struggle to get moving before 10am. But ever since I started waking up at 7am, I've really noticed a big difference in my energy levels and overall productivity during the day.

It was definitely an adjustment at first. Those dark, chilly winter mornings felt brutal. But now I actually like having that quiet time to myself before the rest of the world wakes up. I'll go for a run, make a healthy breakfast, or work on some side projects - things that would be harder in the evening.

I feel like I have more time and less stress. Rather than dashing out the door, I can ease into my day. The extra hours before work mean I'm not rushed either. I also sleep earlier now which I think is healthier than late nights.

It wasn't an overnight change, to be honest. I started with just 10 earlier minutes each weekend until I was fully adjusted. Having a dog who needs walks was also great motivation!

Now I don't think I could go back to sleeping in. Those bonus morning hours really make a difference for my mood and productivity. I'd recommend anyone give waking up earlier a try, even just for a month challenge, to see how they feel. It took some practice but was totally worth it.