14 Health Benefits of Sleeping Early (Supercharge Your Life Tonight!) (2022)

14 Health Benefits of Sleeping Early (Supercharge Your Life Tonight!) (1)

The Good Body Updated: September 8, 2022Sleep


‘Early to bed, early to rise, makes a man, healthy, wealthy and wise’ were the words uttered by Benjamin Franklin (one of the founding fathers of the United States).

Science has shown there’s some truth in these words about the importance of hitting the pillow early, but this works best in conjunction with getting the recommended seven-eight hours (which many of us fail to do).

Sleep is a powerful force that dispenses a multitude of life-changing benefits – from making us more productive, to prolonging our lives.

Check out our top 14 benefits of sleeping early – all backed-up with solid scientific evidence:

14 Health Benefits of Sleeping Early (Supercharge Your Life Tonight!) (2)

1: Better Sleep Quality

Be wary of burning the midnight oil because there’s a clear link between sleeping early and improved sleep quality.

Matthew Walker, leading sleep expert (currently Professor of Neuroscience and Psychology at the University of California, as well as founder and director of the Center for Human Sleep Science), in his New York Times bestseller Why We Sleep: The New Science of Sleep and Dreams explains the science behind this:

Sleep is made up of 90-minute cycles, during which the brain moves from deep non-rapid eye movement (non-REM) sleep to rapid eye movement (REM).

The cycles remain fairly consistent but the split between non-REM and REM changes.

Non-REM dominates the cycle in the early part of the night and then REM takes over as we move closer to daybreak.

Why does this matter?

Non-REM sleep is much deeper and restorative than REM (although both provide different benefits).

Reap all the advantages of a good night’s slumber by turning in early at bedtime!

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2: Reduces the Risk of Diseases

Hitting the sack early could be a preventative measure for life-threatening diseases such as cancer.

The World Health Organization has officially classified night shift work as a probable carcinogen as it interferes with our circadian rhythm (otherwise known as the body clock).

The Ivy League Harvard Medical School stated that good quality sleep reduces the risk of chronic life-threatening diseases.

This scientific analysis is supported by (the aforementioned) Walker, who states that sleeping less than the six or seven hours a night doubles the risk of cancer, with insufficient sleep being a key lifestyle factor determining whether of not someone will develop Alzeheimer’s disease.

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3: A Healthier Heart

There’s another life-saving benefit of slumber: it keeps the heart healthy as it lowers blood pressure.

High blood pressure seems to be on the rise in the US. It’s been reported that 75 million American adults suffer from it – alarmingly, that amounts to one in every three!

As high blood pressure increases the risk of heart disease and stroke, sleep could improve the quality of your life or even save it.

This doesn’t seem too wild a claim as heart disease is the leading cause of death globally, and in the US someone gets a stroke every 40 seconds.

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  • READ: 12 Health Benefits of Sleeping Naked: Ditch Your Bedclothes (Tonight)

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4: Improves Memory

Sleep statistics show that 7 out of 10 college students don’t get adequate sleep, however sleep has proven itself to be an excellent memory aid.

Both animal and human studies have uncovered that good quality sleep, for the right amount of time (seven-eight hours), has a positive impact on both learning and memory.

First, an alert mind helps to acquire and absorb information while awake. Sleep deprivation results in a struggle to focus and shorten attention span.

There’s a mounting body of research that sleep helps us to process and retain information long-term – it’s essential for learning new information. It protects newly acquired information and prevents us forgetting what we’ve learnt.

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5: Controls Weight

There’s a stack of evidence that sleep is the crucial ingredient when it comes to weight management – sleep stops pounds being piled on.

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For decades scientists and doctors have explainedthat insufficient sleep affects the secretion of cortisol (a hormone that regulates appetite) and the body’s ability to regulate blood sugar levels.

This means if you’re sleep deprived, the higher the risk for weight gain or diseases like type 2 diabetes.

A recent study (August, 2018) found that not getting enough sleep changes genes in a way that is detrimental to metabolism and promotes obesity.

Increased weight gain can be experienced by healthy humans if they slightly adjust the time they go to sleep on a weekly basis, or are short of sleep in as little as five consecutive nights.

Moreover, those who suffer sleep deprivation can often be too tired to carry out much physical activity and burn off fat – this will cause the waistlines to grow!

  • READ: 36 Sleep Gifts: Ideas for Those in Need of a Better Night’s Slumber

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6: Feel Happier

Falling asleep earlier could be the route to happiness.

Going to bed early means that you’re likely to rise early, and sunlight can be enjoyed for longer the following day (especially in the winter months). You can even invest in a sunlight simulator for dark mornings.

Exposure to sunlight increases the brain’s release of serotonin. This is a hormone that boosts mood and helps you feel calm.

Research carried out by the Oxford Economics and the National Centre for Social Research earlier this year, discovered that people in the UK rated sleep as the key to happiness – this is was above a good sex life, health of our close relatives, strong connections in the community and job security.

Sleep quality is at the top of the list for ensuring people’s wellbeing.

With 1 in 4 Americans developing insomnia each year we should never underestimate the power of sleep; it has the potential to bring emotional stability and an improved mindset.

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7: More Energy

There’s no denying that after a good night’s sleep we awake feeling more energized and ready to go.

On the other hand, insufficient sleep results in a sluggish and exhausted feeling.

Why does this happen?

Findings show that restorative functions in the body like muscle growth, tissue repair and growth hormones are released during sleep.

Sleep provides the opportunity for the body to restore what we lost while awake – a huge benefit for energy levels – and yet another reason to get to bed at a decent hour.

  • READ: 8 of the Best Yoga Poses for Sleep: Nod off Faster and Wake up Fresher

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8: Strengthens the Immune System

Practicing good sleep hygiene is a must if you want to keep well.

Recent research from 2017 shows the link between sleep and the immune system.

Those experiencing shorter sleep duration and insomniacs are more likely to have a depressed immune system, in comparison to someone who has the recommended seven-eight hours worth of sleep.

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The time you head to bed is more important than you may realize!

Renowned neurologist Dr David Perlmutter has stated (in The Grain Brain Whole Life Plan) that after 10pm the body metabolizes a lot of waste products, and during 11pm-2am, the immune system recharges itself.

To stay strong and healthy, choose a sleep time that works around these hours.

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9: Reduces Anxiety and Depression

Sleep can be a game-changer when it comes to your mental health, even little changes such as sleeping naked can have real benefits.

There’s a huge amount of scientific and medical evidence that proves that a lack of shut-eye has a significant negative impact on moods.

It can result in greater stress levels, feelings of sadness, anger and mental exhaustion.

The University of Pennyslyvania explored this very topic through a trial. Subjects who were limited to 4.5 hours of sleep per night for one week, reported feeling more stressed, angry, sad and mentally exhausted.

Another major study of 10,000 people suffering from sleep disorders revealed that people with insomnia were five times more likely to develop depression and twenty times more likely to develop a panic disorder.

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10: Feel More Attractive

Keeping a consistent sleep schedule is excellent for the skin and it shouldn’t be an overlooked as a fundamental part of the beauty regime.

Hitting the pillow earlier leaves people feeling more attractive, younger and healthier.

Ground-breaking research found that sleep quality heavily impacts on skin function, with poor sleep accelerating the aging process and weakening the skin’s ability to repair itself at night.

  • READ: 10 Incredible Health Benefits of Sleeping next to Someone You Love

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11: Sharper Thinking Skills

A benefit for the mind is much sharper thinking skills, as opposed to a foggy, slow mind.

A report by international world expertsexplained that good quality sleep is vital for brain health and cognitive function.

When people don’t get enough good quality sleep, their attention and concentration abilities decrease.

Reaction times are much longer, people become inattentive and don’t respond well to the environment around them.

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12: Prevents Accidents

Another life-saving benefit is that sleep is a powerful force that may prevent accidents.

Sleepy brains don’t make the best decisions. Low levels of alertness and poor reaction times is common in the sleep deprived.

It’s unsurprising that that the American Automobile Association (AAA) study has estimated that one out of every six deadly traffic accidents, and one out of eight crashes, requiring hospitalization of car drivers or passengers is due to drowsy driving

Another credible study, frequently referenced, has revealed that a lack of sleep has similar effects to alcohol intoxication on certain aspects of the brain.

  • READ: 68 (Surprising) Sleep Facts: Scary, Important, Interesting, Fun!
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13: Increases Productivity

Memory levels, the ability to mentally focus and a happier state, will lead to high levels of productivity following a good night’s sleep.

With society geared around an early start, it makes sense to get to bed at an early hour, rise early and seize the day.

Research suggests that morning people hold all the important cards. They’re more likely to get better grades in school, get into better colleges and consequently this will lead fo better job opportunities. Taking a nap at work is even believed to improve your levels of productivity!

Win at life by hitting the pillow early.

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14: Improves Athletic Performance

Sleep can help increase an athlete’s game. It’s a useful aid for anyone – not just those running clocking up high mileage on long marathon runs.

Physical activity takes its toils on the body, particularly muscles and tissues; the body needs time to repair itself and this happens during sleep.

Sleep boosts performance, from speed (alert minds experience faster reaction times) to better co-ordination (as sleep is crucial for cementing learnings from during the day).

While oversleeping can have detrimental effects on your health and lead to an early death, exceeding the recommended sleep time can be a positive for sportsmen/women.

A study focused on basketball playersshowed the positive force longer sleep (ten hours) can have on athletic ability, speed, accuracy, reaction times and mental wellbeing.

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Is sleeping early healthy? ›

Overall, it's best to go to bed earlier in the night and wake up early each day. Still, this type of sleep schedule may not work for everyone. It's far more important to make sure you get enough sleep and that it's good quality sleep. You can ensure this happens by going to bed and waking up at the same time every day.

What are 3 benefits of sleeping? ›

Get sick less often. Stay at a healthy weight. Lower your risk for serious health problems, like diabetes and heart disease. Reduce stress and improve your mood.

Does sleeping early make you look younger? ›

The truth is, beauty sleep is real! The more sleep you have, the healthier and younger you tend to look. People who get at least 8 hours per night feel more attractive within themselves; resulting in a better mood and a healthier lifestyle.

Does sleeping early improve skin? ›

Skin makes new collagen when you sleep, which prevents sagging. “That's part of the repair process,” says Patricia Wexler, MD, a dermatologist in New York. More collagen means skin is plumper and less likely to wrinkle. Only getting 5 hours a night can lead to twice as many fine lines as sleeping 7 would.

Why is sleep so important? ›

During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems.

What is the healthiest way to sleep? ›

Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

Why do we wake up at 3am? ›

Sleep experts in the medical realm say the most common reason for waking up at 3 a.m. is that this is the time of night when most of us enter the REM stage of our sleep cycle. The REM stage is the one in which we dream, so if you wake up at this time, it could be due to anxiety dreams.

What is the best time to sleep? ›

When Is the Best Time To Go to Sleep? Research suggests the ideal time to go to sleep is 10 p.m. But you should focus more on having a consistent schedule and routine when it comes to hitting the hay.

Why you should sleep before 11pm? ›

In addition to regulating circadian rhythm, sleep before midnight can affect our overall wellness when awake. “Sleeping before midnight helps to ensure that you have enough daytime hours of light exposure to regulate your melatonin production,” Rohrscheib says.

Why is sleep important for the brain? ›

Without sleep you can't form or maintain the pathways in your brain that let you learn and create new memories, and it's harder to concentrate and respond quickly. Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other.

Why sleep is important for mental health? ›

Sufficient sleep, especially REM sleep, facilitates the brain's processing of emotional information. During sleep, the brain works to evaluate and remember thoughts and memories, and it appears that a lack of sleep is especially harmful to the consolidation of positive emotional content.

What can reverse aging? ›

Is it possible to reverse aging? You cannot wholly reverse aging—it's a normal part of life. However, you may be able to slow it down and help prevent age-related diseases by adopting a healthy lifestyle. That includes habits like eating a healthy diet, wearing sunscreen every day, and exercising (Shanbhag, 2019).

Why do I feel prettier at night? ›

The biggest reason is gravity! Your head is on the top of your body most of the day, but when you lie down more fluids will gather in the soft parts of your face, making it puffy and swollen. It's the same reason why your feet are more swollen in the evening.

What is a beauty sleep? ›

"Beauty sleep" is real. Your skin uses sleep hours to heal itself from the day's damage. When you drift off, your skin gets the chance to improve. That's why you may wake up looking fresh and rosy.

Does sleep reverse aging? ›

During sleep, your skin's blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots.

How can I look younger? ›

8 Ways to Maintain a Youthful Appearance
  1. Stay out of the sun. While it's true that the sun isn't the only factor in the overall appearance of your skin, it does play a huge role. ...
  2. Drink plenty of water. ...
  3. Get some ZZZs. ...
  4. Rub it in. ...
  5. Eat a diet rich in plants. ...
  6. Get moving. ...
  7. Establish a good routine. ...
  8. Limit alcohol and caffeine.

What happens if we sleep more? ›

It's true a good night's sleep is essential for health. But oversleeping has been linked to a host of medical problems, including diabetes, heart disease, and increased risk of death.

Does sleep heal the body? ›

While you're sleeping, your immune system releases a type of small proteins called cytokines. If you're sick or injured, these cytokines help your body fight inflammation, infection and trauma. Without enough sleep, your immune system might not be able to function at its best.

What side of the bed does the man sleep on? ›

The same study shows that men are 14% more likely than women to "win" the right side of the bed. In our own unscientific study, however, the numbers were even greater. An overwhelming majority of men (practically 9 in 10) tell us that they all sleep on the right side of the bed.

Which side is best to sleep on left or right? ›

Sleeping on your left side is thought to have the most benefits to your overall health. Still, either side can offer benefits in terms of sleep apnea and chronic lower back pain relief. You don't have to stick with one side the entire night. Feel free to start on your left side and see how your body feels.

Should you sleep without a pillow? ›

It's generally recommended to use a pillow if you sleep on your back or side. However, what's most important is that you feel comfortable and pain-free in bed. If you have neck or back pain, or if you have spine condition like scoliosis, sleeping without a pillow may be unsafe.

What is the longest someone has slept for? ›

1) The world record for the longest time asleep.

However, in 2017, seven-year-old Wyatt Shaw fell asleep for 11 days! After running tests, doctors could not determine what was causing his prolonged nap. He woke up with mild cognitive issues but recovered with the help of anti-seizure medication.

What are the negative effects of melatonin? ›

The most common melatonin side effects include: Headache. Dizziness.
Other, less common melatonin side effects might include:
  • Vivid dreams or nightmares.
  • Short-term feelings of depression.
  • Irritability.
  • Stomach cramps.
  • Nausea.
  • Diarrhea.
  • Constipation.
  • Decreased appetite.

What is deepest stage of sleep? ›

In the deepest level of sleep, stage IV sleep, the predominant EEG activity consists of low frequency (1–4 Hz), high-amplitude fluctuations called delta waves, the characteristic slow waves for which this phase of sleep is named. The entire sequence from drowsiness to deep stage IV sleep usually takes about an hour.

What is a healthy time to go to bed? ›

The 'Sweet Spot' for Bedtime: Between 10 p.m. and 11 p.m. Is Best for Heart Health. Researchers say falling asleep between 10 p.m. and 11 p.m. is the best time for heart health. They say that optimum bedtime fits well with circadian rhythms and daylight exposure.

What time is the best time to sleep? ›

Research suggests the ideal time to go to sleep is 10 p.m. But you should focus more on having a consistent schedule and routine when it comes to hitting the hay.

Is going to bed at 8pm too early? ›

The Best Time to Sleep Is Between 8 p.m. and Midnight

It's been proven that optimal restorative sleep is achieved when we go to bed in the evening but not too late — specifically between 8 p.m. and midnight.

Is going to bed at 9pm too early? ›

School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.

Why do people wake up at 3am? ›

Sleep Environment Disturbances

Nighttime noise4, such as sounds from outdoor traffic, televisions, or cell phones, is a significant cause of disturbed sleep. Similarly, exposure to light5 from an outdoor light shining through a window or even a dim nightlight can also cause a person to wake up during the night.

How much sleep does a 74 year old need? ›

Sleep Changes in Older Adults. Most healthy older adults aged 65 or older need 7-8 hours of sleep each night to feel rested and alert. But as you age, your sleep patterns may change. These changes can cause insomnia, or trouble sleeping.

What time do most adults wake up? ›

Americans spend an average of 7 hours and 18 minutes in bed each night. They go to bed at 11:39 p.m., wake up at 7:09 a.m., spend 23.95 minutes snoring, have an average sleep quality of 74.2 percent, and rate their wake-up mood at 57 on a scale of 100.

How much sleep do you need by age? ›

How Much Sleep Do I Need?
Age GroupRecommended Hours of Sleep Per Day
Newborn0–3 months14–17 hours (National Sleep Foundation)1 No recommendation (American Academy of Sleep Medicine)2
School Age6–12 years9–12 hours per 24 hours2
Teen13–18 years8–10 hours per 24 hours2
Adult18–60 years7 or more hours per night3
5 more rows
14 Sept 2022

Why is it important to sleep between 11 and 2? ›

Going to sleep between 10 p.m. and 11 p.m. is associated with a lower risk of developing heart disease in comparison with earlier or later bedtimes, according to a study published Tuesday in the European Heart Journal — Digital Health. “We can't help what we've evolved to be.

Is waking up at 4am healthy? ›

And experts warn even those who go to bed early enough to get eight hours of sleep still may be at risk for problems if they wake up at 4 a.m., Popescu writes.

How many hours do billionaires sleep? ›

Successful entrepreneurs, including Bill Gates, Jeff Bezos and Warren Buffett, prioritise rest and swear by seven to eight hours of peaceful sleep.

What time does the body repair itself? ›

Between the times of 10:00 pm and 2:00 am the body goes through a dramatic process of physical repair. Between roughly 2:00 am and 6:00 am the body will go through a process of psychological repair. A disrupted sleep pattern will cause the Cortisol to elevate and negatively affect the regenerative process.

How much sleep does a woman need? ›

How many hours of sleep are enough for good health?
Age groupRecommended amount of sleep
3 to 5 years10 to 13 hours per 24 hours, including naps
6 to 12 years9 to 12 hours per 24 hours
13 to 18 years8 to 10 hours per 24 hours
Adults7 or more hours a night
2 more rows

Why am I do tired all the time? ›

You may be too exhausted even to manage your daily affairs. In most cases, there's a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition.

Is it OK to wake up at 5am? ›

5 AM is a great hour to dedicate to yourself without any distractions. Getting up at 5 AM isn't just a way to get more work done; it's a way to give more time to yourself. During this time, it's a great idea to work out, plan your day, meditate, or do self-care.

How much sleep is too much? ›

How Much Sleep Is Too Much? Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an underlying problem, Polotsky says.


1. 7 Ways To Supercharge Your Immunity
(Peter Osborne)
2. Healthy, (Nutrient) Wealthy and Wise: Diet for Healthy Aging - Research on Aging
(University of California Television (UCTV))
3. Grounding!? Reduces Inflammation, can it Supercharge the Keto Diet? An Interview with Clint Ober
4. How Sleep Affects Our Lives and Why It's Vital with Dr Kirk Parsley
(Lisa Tamati)
5. Dr. Robert Carter: "Developing Resilience Use Your Brain to Master Your Day & Supercharge Your Life"
6. HSN | EcoFlow Power Station 09.03.2022 - 02 AM

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