14 Health Benefits of Sleeping Early (Supercharge Your Life Tonight!)

Geoffrey Lions
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1: Better sleep quality

Studies have shown that people who go to bed early and at roughly the same time every night tend to get more high-quality sleep. This is because going to bed early at the same time every night allows people to be exposed to a consistent amount of light and darkness, which nature generally considers to be beneficial for good sleep.

When you go to bed early and wake up early, the amount of light that you’re exposed to is consistent. If you go to bed later than your body is accustomed to, you can’t change your schedule, so you’ll have to change your sleep schedule. The problem is when you go to bed later and wake up later, you’ll be exposed to less light in the morning than your body is used to, which can cause you to get unnatural sleep and feel groggy.

When you go to bed early and wake up early, you’re helping your body naturally regulate your sleep cycle.

2: Reduces the risk of diseases

Sleeping less than 6 hours during the workweek and less than 4 hours over the weekend has been linked to a higher risk of type 2 diabetes.

If you sleep less than 6 hours typically, then this means that you’re more highly likely to develop diabetes than someone that sleeps for more than 7 hours.

3: A healthier heart

In 2013, researchers from the University of Warwick showed that getting a solid 7 to 8 hours a night is associated with lower blood pressure, a more regular heartbeat, and reduced risk of cardiac issues.

Studies have also established the positive impact of a good night’s sleep on blood sugar and insulin sensitivity.

When you’re feeling tired at work, exercising as opposed to napping will help you concentrate and focus better when you’re awake.

4: Improves memory

It has actually been proven that going to sleep early helps improve both short-term memory and long-term memory. Usually, researchers use factors such as being highly stressed or deprived of sleep when studying its effects on memory. Too much stress or being too tired can actually be a disadvantage because cortisol levels increase as you get stressed and this raises your heart rate because it increases your blood sugar level.

Cortisol, the stress hormone, activates parts of the brain that make you suggestible. This means that people easily forget or mix up information when they are stressed.

In a study, researchers took two groups of young adults and gave them puzzles to put together with instructions. One group got at least eight hours of sleep the day before. The other group was allowed to stay up as late as they wanted, until they dropped.

The group who got at least eight hours of sleep remembered 81% of the instructions. The group who stayed up all night and were unrested struggled to remember 50% of the instructions.

5: Controls weight

When you sleep early, you don’t skip your breakfast. Each night you’ll get a full night’s sleep by the time you wake up to eat a healthy breakfast. This helps in cultivating healthy eating habits and in avoiding bad eating patterns like skipping breakfast.

When you don’t skip breakfast, you control your appetite and eat in moderation. Also, when you don’t eat late nights, and eat your dinner early, you find that you don’t need to eat so much to feel “full”.

Sleep also plays a vital role in weight maintenance. As a matter of fact, sleep helps you burn as many calories as jogging does! An average adult would burn 54 calories by an hour of sleep. That’s almost as effective as a person who jogs that much doing the same!

Sleep also controls your food craving as studies have shown that it suppresses hunger hormones which make you feel “lazy”. Sleep increases your sensitivity to insulin which is a hormone that breaks down sugar and regulates your blood sugar level.

When you don’t get to sleep early, you’re more likely to become….

6: Feel happier

Sleep has been proven to help regulate mood. When we don’t get enough sleep, it hurts our ability to focus, remember and can make us feel moody, depressed, or anxious.

As you’ll read in this article, getting more sleep can help with controlling stress, reducing fatigue, and more.

How much more?

Getting an extra hour of sleep helps you handle the stress of an extra large amount of work. A study shows the effects of sleep deprivation on normal, healthy men. The study followed a group of students who were being tracked as they prepared for examinations.

The researchers documented signs of mental fatigue and impairment in the men after periods of sleep deprivation, and observed an increase in sleep time after the examinations.

When the students were preparing for their examinations, they got around 30 hours of sleep each week. After the tests, they returned to getting a full seven hours of sleep per night (and we can expect the same for you after a big project at work). The researchers noted that the men showed a decrease in fatigue and an increase in the ability to focus after the recommended sleep time was reached.

7: More energy

If you're not ready to go out and start exercising, you will feel more active and energized when you wake up. Try to go to bed at least 15 minutes earlier and it will have an impact on your waking hours.

Sleeping early ensures you rest and recharge for the next day's activities.

8: Strengthens the immune system

Sleep stimulates and regulates the immune system, helping to ensure that you aren’t vulnerable to colds and infections.

9: Reduces anxiety and depression

How do we know this? It turns out, there’s almost a genetic link between the two. Clinical psychologists at the University of Surrey wanted to find out if late chronotypes (early birds) or night owls, were more prone to mental health issues.

They were also curious to see if there was a difference in the circadian rhythms of these two sleep timing extremes. So, the team studied three different groups of people:

{1}. “Early birds” (went to bed by 23:50)
{2}. “Late risers” (went to bed around 04:00)
{3}. “Owls” (went to bed around 03:00)

The team had these groups fill out surveys to gauge how they felt about their mental health. The majority of participants had an average score in the normal, healthy range, but there was a wide range of feelings for each group.

After eliminating some of the weaker links, they found that when the “early birds” were compared to the average, they rated their mental health as being exceptionally good.

10: Feel more attractive

If you have healthy skin, hair and nails, you will likely feel more attractive to potential partners. In addition to helping you maintain healthy hair and skin, a good night’s sleep will make you feel more attractive because it helps you put on weight. Up to 50% more than those who don’t sleep enough. Lack of sleep can make you feel more stressed and increase the amount of sugar in your blood which will leave you feeling sluggish and bulky.

Tip: Try this energy boosting routine before a date. It will help you feel more awake, alert and just generally ready to shine. A relaxing facial massage, a quick shower, and a clean set of clothes can go a long way.

11: Sharper thinking skills

Sleeping early isn’t just for power brokers and CEOs—it helps everyone think more clearly since the brain’s synapses have time to clean and repair themselves while you rest. [1]

When you sleep, your brain releases growth hormone that helps cells grow, making your brain’s synapses grow and repair at a faster clip. [2] Growth hormone works to break down damaged proteins and replace them. [3]

This phenomenon is called synaptic homeostasis, which basically means that your brain repairs itself night and day, even when you’re taking a snooze. [4]

So the next time you’re putting together the most mind-bending PowerPoint presentation, you’ll feel well-rested and prepared.

12: Prevents accidents

As we’ve already covered in detail in another chapter, many sleep-related car accidents are caused by people who fall asleep at the wheel. This risk may be eliminated when you don’t have to get up before the sun rises.

13: Increases productivity

There is a genetic component to sleep; some people are naturally less sleepy and need less sleep than others. However, most of us can benefit by getting more sleep at night. We may be carrying more fatigue than we know that can undermine overall performance.

You can dramatically improve your sleep habits throughout the day with simple tools and techniques. Listen to the habits of billionaires like Warren Buffett and Peter Diamandis,” both of whom wake up at 5 a.m. for work, and are always at the top of their game.

If you keep a regular schedule, you will also be less susceptible to afternoon distractions and the dreaded “beeper blues.” Despite a myriad of demands and our many responsibilities, we just relax and keep working between the beeps. To avoid the beeps, unplug when you sleep and stay on your routine.

14: Improves athletic performance

In a study from the University of Colorado, researchers found that elite collegiate distance runners who traveled to high-altitude Colorado Springs for five to seven weeks and then returned to sea level showed a performance boost upon their return to sea level.

The performance boost was measured by time-trial performance on a treadmill. The intrinsic benefits of sleep still holds true, even for athletes who are highly trained, according to researchers.

Additionally, lack of sleep can increase your risk of injury, so it's an even bigger deterrent for athletes to stay up too late the night before a big game.