Calling all nap queens who like to insist that there is no standard “best time to wake up” because waking up early is a social construct invented by the non-creative powers that be; there’s a chance that all those late mornings could be silently eroding your health.
You don’t have to take our word for it—medical experts are united in the opinion that late mornings could spell an increased risk for cardiovascular diseases. At its most innocent, hitting snooze on the alarm clock in the AM leads to bouts of irritability and compromised energy levels throughout the day. So, what time should be the last call for waking up?
What is the healthiest time to wake up in the morning?
You can determine the best time to wake up in the morning based on your body clock, lifestyle and health, believes Dr Pratik Gopani, consultant at SRV Hospital. “Generally, waking up between 6am and 8am is considered ideal because it aligns with our natural sleep-wake cycles. This time frame allows exposure to sunlight, thereby regulating sleep patterns and producing the sleep hormone melatonin,” he explains.
How many hours of sleep do you need each night?
Eight hours of sleep each night is universally proven as the magic number, but you will also want to factor in your age and lifestyle. The ideal amount of sleep ultimately amounts to waking up in the morning feeling refreshed and well-rested rather than groggy.
According to Dr Pujan Parikh, consultant at HN Reliance Foundation Hospital, a handy way to calculate the amount of sleep you need is to work backwards from the time you need to wake up in the morning. “Scientifically, it has been observed that the window of time between 10pm to midnight is the best time to sleep without compromising on the eight hours of sleep that the human body requires for optimal cognitive performance,” he says.
What does waking up late do to the body?
Habitually waking up late or maintaining an irregular sleep schedule can negatively impact overall health. “This is primarily due to the disruption of the circadian rhythm, the internal clock that regulates the body’s sleep-wake cycle,” outlines Dr Gopani.
“Waking up late may lead to impaired cognitive function and mood disturbances. This, in turn, affects the production of melatonin and cortisol, influencing metabolism, stress response and immune function,” he adds. This is also linked to metabolic problems, such as weight gain, insulin resistance and a higher risk of diabetes and hypertension.
Foods that deserve a spot in your morning routine—and don't
It is essential to prioritise nutrient-rich foods to kickstart your metabolism. “Including a balanced breakfast with whole grains such as oatmeal or whole wheat toast can offer complex carbohydrates for a steady release of energy,” advises Dr Gopani. Additionally, incorporating protein sources like eggs, yogurt or nuts, fresh fruits and vegetables can also help.
