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I frequently get this question about how many hours of sleep is necessary for good health but not so much on what is the best time to wake up. However, waking up at the right time is equally important and interconnected with the quality of your sleep. From nature’s point of view, daylight is for waking up and night is for sleeping. Your circadian cycle dictates your biological functions and energy levels in your body which states that it is health appropriate to wake up early as these states climb, peak and slow down at night to prepare you for a good sleep. Ayurveda and Yogic Science also recommends the brahma muhrat (one and half hour before sunrise)to be the right time to wake up to balance and enhance your energies.

Waking up early is super beneficial not just for your health and fitness but to manage a successful lifestyle. Rising early is a common trait among some of the most successful people in the world. Morning people are known to be more proactive,productive and positively charged. And when it comes to exercise, the same theory applies.

While exercise benefits are huge, it is known that the majority of people who workout consistently are the ones who workout in the mornings. It not only gives you a boost of energy but also a strong sense of accomplishment. It sets the correct tone for the day. There’s a multitude of workouts you can choose from – cycling, walking, running, yoga, joining a gym or a group class or indulging in your favourite sport.  Listed below are some benefits besides the usual health gains:

  • You kick start your metabolism and keep it elevated for hours by working out in the morning. That means you are burning more calories all day long.
  • Fasting cardio in the morning is very effective to lose excess body fat
  • You feel energized throughout the day
  • Your appetite is regulated and you will find yourself making conscious decisions towards healthy food choices.
  • Exercise increases mental acuity.
  • You have a higher quality of sleep and will feel more relaxed and able to deal with stressful situations.
  • Mornings a great time of the day to think clearly, meditate, pray, plan the day and relax mentally even when you workout.
  • It’s your ME time – just something you do for your mind, body and soul.

I hear a lot of my clients say that they struggle to wake up in the morning. “I am not a morning person, I feel tired if I wake up early, I need to go back and sleep after a bout of exercise in the morning”… but here are some things to consider:

  • You will struggle if you do not get adequate or good quality sleep. 7-9 hours of a good night’s sleep is a must for most people.
  • Sleep early. You may find it difficult in the beginning, but once you have made up your mind and stick to a fixed time, it’ll become routine.
  • Don’t extend your sleeping hour. Even if it’s cold or you are just plain lazy. Just 10 more minutes usually turns into an hour. Extending your sleeping hour only leads to procrastination and tiredness. Jump out of bed and get those legs moving.
  • Keep your alarm out of reach if you have the habit of hitting the stop button and going back to sleep.
  • Establish a routine – attend to important tasks first and get to the others as the day progresses to avoid feeling rushed or stressed. Be accountable for how you spend your time.
  • Eat healthy- breakfast is the most important meal of the day and dinner must be kept light and had at least 2-3 hours before you go to bed.
  • Sleep and wake up at the same time every day.

Master your morning and I assure you, you will get more out of your day, every day.

Sandesh Palungwa Limbu is a certified professional fitness instructor, founder of RAGE Fitness, and also specialises in mixed martial arts. For answers to your fitness queries, write to him at ragefitness@live.com