The Best Time to Wake Up, According to Sleep Experts

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• There is no best time to wake up.

• Align your wake-up time with your body's natural circadian rhythm for better sleep and energy.

• Morning habits like bright light exposure and gentle movement can improve your sleep quality.

Getting a good night's sleep is important for several aspects of health, from hormones to the immune system to blood sugar regulation . But quality sleep can be difficult to come by with early-morning wake-up calls. Could there be a certain wake-up time that can leave you feeling well-rested, healthy and energized for the day ahead? To find out if there's a "best" time to wake up, we reached out to sleep experts. Here's what they shared.

Is There a Best Time to Wake Up?

There is no "best" time to wake up that applies to everyone. Sleep experts say determining the best time is more about aligning with your body's internal clock, or circadian rhythm , which varies from one person to the next. Instead of worrying about what time is best to wake up, it's more important to align your sleep and wake schedule with your body's underlying rhythm—as long as that allows you to get enough sleep and fits with your day-to-day schedule. "If you're a night owl and your daily obligations are aligned with that, and you naturally wake up at 9 a.m., then that may be the ideal time for you," says Nishi Bhopal, M.D. "For somebody else, 5 a.m. might be the ideal time based on their body clock."

Consistency is key, so do your best to wake up at the same time every day, even on weekends. "By establishing regular wake times, the body clock can anticipate and prepare for awakening each day," Natalie D. Dautovich, Ph.D., says. Research suggests that sleep regularity—meaning day-to-day consistency in when you go to sleep and wake up—may be more closely tied to health outcomes like mortality risk than the amount of time you sleep.

"Rather than focusing on waking up at a particular hour, I encourage people to find a wake time that works with their body clock and their lifestyle and stick to it as consistently as possible, ideally waking up within about an hour of that time regularly," Bhopal says.

Important Factors for Quality Sleep

Sleep quality doesn't start at bedtime. Your habits throughout the day affect the quality of sleep you get at night. "You can't control sleep, but you can create the conditions for it to happen and for your sleep quality to be as good as possible," says Bhopal. Getting bright light in the morning, being physically active and sticking to a consistent daily schedule all help support your circadian rhythm.

"That's not just about waking up at the same time but also exercising and eating your meals around the same time each day," Bhopal says. You don't have to be perfect, she explains; aim for consistency: "The more consistent you can be, the better you support your circadian rhythm and sleep quality."

Try to give yourself some downtime during the day as well to give your nervous system a chance to rest. "If you're stressed out and constantly on the go, it's going to be much harder to downshift in the evening," Bhopal says. "You have to ease into sleep. It's not something that turns on and off like a switch."

Tips for Waking Up More Easily

• Get some bright light early in the morning.This helps let the body know it's time to wake up, and it can be as simple as opening the blinds in your room to let in some natural light. "Although research hasn't established an 'ideal' time to wake up, there are broad benefits associated with bright outdoor light exposure to begin the day, which is more likely to be found during the morning hours," Dautovich says.

• Move your body before leaving bed."Sit up in bed with your back against the headboard, take a few deep breaths, do some gentle stretching, and set an intention for the day," Bhopal suggests.

• Add fun to your routine.Having something to look forward to makes it easier to get your day started. "Put on some upbeat music to help yourself get moving," Bhopal suggests.

Our Expert Take

Sleep is important for supporting your health and well-being, but there's no general wake time that works best for everyone. Sleep experts say it's best to wake up at a time that aligns with your circadian rhythm, when possible. It's also important to be consistent, so try to wake up at the same time every day, including on weekends. Some shifts in your habits may help you wake up a bit more easily in the mornings. Try to get some bright light right away—this lets your body know it's time to be awake. You might also want to try sitting up in bed to do some easy stretches, drinking a few sips of water or throwing on a song you love.

Read the original article on EatingWell