Why Early Rising Matters
The benefits of waking up early can have a profound impact on how the rest of your day unfolds. Most of us have experienced the chaos of waking up late, rushing out the door, and feeling frazzled throughout the day. Starting the morning stressed often leads to a disorganized and unproductive day. On the other hand, oversleeping and lounging in bed too long can make us feel lethargic and unmotivated. Finding the right balance is key to starting your day right.
My Experience as a Late Riser
In my teens and well into my 20s, I was a self-proclaimed night owl. I believed that I was more productive at night, and this mindset shaped my daily routine. Growing up in the 90s, during the peak of the digital revolution, I spent countless late nights glued to my computer screen. This habit led to me often staying awake until 5 or 6 in the morning. It became my norm, and I convinced myself it was okay.
As a result, I struggled with morning commitments. I would wake up at the last possible minute, hitting the snooze button multiple times before finally dragging myself out of bed. I barely had time to eat, let alone prepare for the day, and I was always rushing, blaming everything from traffic to public transport for my lateness. My late nights disrupted my sleep, and I often woke up feeling exhausted, even after 12 hours of rest. I kept hoping that the next “five more minutes” would magically make me feel less tired. It was a vicious cycle.
Looking back, I see how unnatural and unhealthy this lifestyle was. The more I tried to defend my night-owl habits, the more I realized they weren’t serving me. It took years to understand that my irregular sleep patterns were negatively affecting my health and productivity.
Finding Refuge in Early Mornings
Being mostly introverted, I always cherished the quiet, undisturbed hours, finding comfort in the stillness of the night. But I eventually realized that I could have this same sense of peace in the early mornings. Instead of staying up all night, I could rise early and still enjoy that same serenity without sacrificing my sleep. Mornings were quiet, free of distractions, and offered a fresh start, something the late nights couldn’t give me.
How I Started Waking Up Early
It wasn’t until I began training to become a yoga teacher that I truly embraced the benefits of waking up early. My life was chaotic at the time, and I was constantly missing out on opportunities. The yoga teacher training began every morning at 7 a.m. It was a challenge, but I decided to give it a genuine effort. I told myself that just because I had failed to wake up early in the past didn’t mean I would fail this time. The key difference was motivation—I had a goal that pushed me to change.
During the training, I learned about the importance of melatonin, the hormone that regulates sleep. Melatonin production peaks at night and is crucial for mood regulation, brain health, and a strong immune system. Understanding this, I realized that maintaining a regular sleep pattern was more than just about feeling rested—it was essential for my overall well-being.
My Current Routine as an Early Riser
Today, I wake up at 5 a.m. every day. With two young children, I’m often up in the middle of the night, but getting up early has become second nature to me. I realized that being woken up by them was stressful, so I decided to double down and start my day before they do. This way, I get a moment of peace before the day’s responsibilities kick in, and I can set a positive tone for the rest of my day.
Nowadays, I also prepare breakfast for the family before the kids are awake. Some mornings, I stay home and eat with them, enjoying that calm, shared time before the hustle of the day begins. On other mornings, I head out to teach our early classes.
At BJJ Dojo Berlin, we offer morning classes starting at 7 a.m., and the turnout has been fantastic. It’s inspiring to see students show up so early, eager to train and start their day with focus and energy. Whether they’re seasoned practitioners or beginners, they’re all committed to making the most out of their mornings. The dojo has become a place where people can build discipline, find balance, and tap into their inner strength—all before most of the city even wakes up.
Creating a Morning Routine
Starting a new morning routine can be challenging, so here’s what has worked for me. Feel free to adapt it to suit your own needs:
- Wake Up Consistently
Set your alarm for the same time every day. It might be tough at first, but your body will adjust, and you’ll find it easier to wake up fully rested over time. - Morning Stretching (15 Minutes)
When your alarm goes off, resist the urge to hit snooze. Instead, take a few moments to feel your body and stretch. Notice any stiffness and start the day with gentle movements. This helps you wake up physically and mentally. - Hydration & Cleansing (20 Minutes)
Begin your day by drinking a few glasses of room-temperature water. It rehydrates your body and kick-starts your metabolism. I also recommend drinking warm lemon water to alkalize your system and cleanse your digestive tract. After that, take care of your personal hygiene—brush your teeth, clean your tongue, and wash your face. A little routine goes a long way in waking up your senses. - Meditate (5-10 Minutes)
Meditation can help clear your mind and set a positive tone for the day. I’ve found it beneficial to meditate after freshening up, as I can focus better. Even just a few minutes can help calm your thoughts and prepare you mentally for what lies ahead. - Make a To-Do List (5 Minutes)
With a clear mind, take a moment to plan your day. Write down your goals and tasks, and visualize how you want the day to unfold. Crossing off completed tasks gives a sense of accomplishment and keeps procrastination at bay. - Light Exercise (Optional – 20 Minutes)
Depending on your schedule, you might choose to include some light physical activity. This could be a series of yoga poses, a brisk walk, or some basic exercises to get your blood flowing. - Enjoy a Mindful Breakfast (30 Minutes)
Take time to prepare and enjoy a healthy breakfast. Avoid rushing through it. Eating mindfully not only nourishes your body but also helps you start the day with calm and intention. - Tidy Up Your Space (10 Minutes)
Spend a few minutes tidying up. Whether it’s making your bed, putting away dishes, or opening the windows for fresh air, a clean environment sets a positive tone for the day. You’ll thank yourself when you come home to a tidy space.
Final Thoughts: Why I Value Early Mornings
There you have it—my personal routine that has helped me reclaim my mornings and improve my overall well-being. It might seem overwhelming at first, but starting with just a few small habits can make a big difference. Consistency is key. Over time, you’ll find that waking up early isn’t a chore but a valuable part of your day.
For me, the early morning hours have become a sanctuary, a time when I can reflect, plan, and prepare myself for whatever the day brings. If this routine doesn’t work for you, use it as inspiration to create your own. The goal is to start your day mindfully, without rushing.
Sources
- Foster, R. G., & Kreitzman, L. (2017). Circadian Rhythms: A Very Short Introduction. Oxford University Press.
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
- Yogananda, P. (1946). Autobiography of a Yogi. Self-Realization Fellowship.
- Steel, P. (2011). The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done. HarperCollins.
