“Early to bed and early to rise, makes a man healthy, wealthy and wise”, growing up we all have heard this quote from our parents. But does this quote stand true in today’s context, given the magnitude of technological intervention and the evolving work landscape? However, it’s still true that waking up at the right time sets the tone for a productive day. But what’s the right time? There are different notions about the right time to wake up. To clear the cloud, we spoke to Dr Piyush Mishra, General Physician & Immunisation Officer, North East District, New Delhi.
According to Dr Piyush Mishra, the optimal wake-up time can vary based on individual lifestyle, work schedules, and biological needs, but there are general guidelines that can help most people maximise their health and well-being.
The Science Of Wake-Up Time
Dr Mishra emphasises that our bodies operate on a circadian rhythm, an internal clock that regulates sleep-wake cycles, hormone release, and other vital bodily functions. The ideal wake-up time aligns with this natural rhythm, typically when the body is transitioning from the deepest stage of sleep to a lighter stage, making waking up easier and more refreshing.
Ideal Wake-Up Window
For most adults, the best time to wake up falls between 6:00 AM and 7:00 AM. This window aligns well with the body’s natural circadian rhythm, assuming an average bedtime between 10:00 PM and 11:00 PM. Waking up during this period allows for 7-8 hours of quality sleep, which Dr Mishra identifies as crucial for physical and mental health.
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Benefits Of Waking Up Early
Here are the benefits of waking up early:
Enhanced Mental Clarity
Early risers often experience improved cognitive function, including better memory and concentration. Dr Mishra notes that this is because the brain is more alert after a good night’s sleep.
Improved Mood
Waking up early can reduce stress levels and improve overall mood. The quiet of the early morning can provide a peaceful start to the day, free from the rush and noise that comes later.
Better Physical Health
According to Dr Mishra, early risers tend to have more time for morning exercise, which can boost cardiovascular health, improve metabolism, and enhance overall physical well-being.
Increased Productivity
The early morning hours are often the most productive, with fewer distractions and interruptions. This can lead to better focus and efficiency in completing tasks.
Personalisation And Flexibility
While the 6:00 AM to 7:00 AM window is ideal for many, Dr Mishra advises that the best wake-up time should be personalised. Individuals should consider their work schedules, social obligations, and personal preferences. Some people may naturally feel more energetic when waking up slightly earlier or later.
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While the ideal wake-up time may vary from person to person, aligning with your body’s natural circadian rhythm and following a consistent sleep schedule are key components of a healthy lifestyle.
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