6 Common Habits of People Who Wake Up Early

Whether you’re a natural early riser or a self-proclaimed night owl, the way you start your morning can shape the next 24 hours. Regardless of when you wake up, carving out time that’s just for you can make a big difference in how you manage stress and show up throughout the day. “Having more time in the morning can give people a sense of agency over their day,” says Julia Kogan, PsyD, an insomnia specialist.

The wee morning hours are a prime opportunity to engage in a few distraction-free moments. “Because this time is often used for stress-reducing and mood-boosting activities, many early risers start their morning with better cognition, mood, and productivity,” Dr. Kogan explains. This boost in alertness can help people feel more prepared and energized before responsibilities like childcare, household tasks, and work take over. 

So how does one consistently reap those early morning benefits?

The Science Behind Early Risers

Waking up early can mean different things for different people, and it’s not the clock chiming at a specific magic hour. The most important thing? Getting enough sleep. Individual sleep needs vary based on biology, particularly chronotypes, which affect the natural circadian rhythm. “Chronotypes influence when people are naturally sleepy and when they feel most alert,” says Dr. Kogan. Very early risers tend to have a chronotype that makes them naturally awake before the sun, while most people fall into the intermediate chronotype, typically rising with the sun. 

Ultimately, it’s about finding the balance of what works best with your own biology. “Early rising may benefit people with an early or intermediate chronotype,” Dr. Kogan explains. Those with strong night owl tendencies may struggle with focus and productivity if they force themselves to wake up too early.

Common Habits of People Who Wake Up Early

While biology certainly plays a role, early risers also commonly swear by certain daily habits. Here's what sets them apart from the rest of us.

They Maintain a Consistent Schedule

Even if your life is busy, sticking to a consistent sleep schedule and wake-up time makes a huge difference. “Waking up at the same time most days helps regulate the body’s circadian rhythm,” says Dr. Kogan. That includes the weekend, too. Sleeping in can be great every once in a while, but it makes it that much harder to get back on track come Monday morning.

They Get High Quality Sleep

According to Dr. Kogan, quality sleep is the most important (and often the easiest) way to wake up earlier. Along with a regular sleep schedule, it’s essential to allow enough time to rest deeply. “Most adults need seven to nine hours of sleep, though individual needs may vary,” she explains.

This often means adjusting your bedtime, as well. When you hit the pillow too late, it’s more of a struggle to get up early.

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They Have a Good Bedtime Routine

A good night’s snooze starts well before you turn out the lights. “Use the last 30 to 60 minutes before bed to relax the body and mind,” says Dr. Koban. Avoid alcohol, heavy meals, and digital distractions (doom scrollers, we’re looking at you) close to bedtime. Create a calm sleep environment with fresh bedding, soft lighting, and blackout shades or curtains. Accessories like eye masks, weighted blankets, and white noise machines can help signal to your nervous system that it’s time to wind down. 

They Set a Reasonable Wake-Up Time

Set a reasonable wake-up time and stick to it. What counts as early varies from person to person depending on their biology, schedule, and other responsibilities. If rising at 5 a.m. consistently leaves you feeling sluggish, you may need to get to bed earlier—or it just may not be the right wake-up time for you. Listen to your body, and adjust your sleep schedule accordingly. 

If you’re trying to get up earlier, Dr. Kogan recommends gradually moving your wake-up time earlier in 15-minute increments. While it may take time to adapt, consistency and earlier bedtimes make for a smoother transition. 

They Get Morning Light Exposure

Morning light helps signal to your brain that it’s time to wake up. Natural sunlight tends to work best, whether that means enjoying your coffee by a window or going on a walk around the neighborhood. If waking before sunrise, Dr. Kogan suggests using a light-simulating alarm or turning on bright lights to help activate your body’s internal alarm clock.

They Have an Activity to Look Forward To

Many early risers use the quiet morning hours for things they enjoy, from writing in a journal to running on a treadmill. Some may use this distraction-free time to plan their schedule, get organized, and get small tasks out of the way. “This time generally has fewer interruptions, so it allows for more flexibility and personal choice,” says Dr. Kogan. Whether it’s exercise, a mindfulness practice, or simply writing a grocery list, a dedicated morning routine can help you feel more grounded and more prepared for the day ahead.