Finding Your Optimal Wake-Up Time for a Refreshed Start

The time we wake up in the morning sets the tone for the rest of the day. It’s not just about the number of hours of sleep we get, but also about aligning our wake-up time with our body’s natural rhythms. From early risers to night owls, everyone has a unique biological clock. Exploring the science behind finding the best time to wake up for a refreshed and productive start,  we gain insights from experts and references to support the discussion on when is the best time for one to wake up to feel refreshed.

Understanding Circadian Rhythms

Our bodies operate on a natural 24-hour cycle known as the circadian rhythm. This internal clock regulates various physiological processes, including sleep-wake cycles. Dr. Michael Breus, a sleep specialist, explains, “Circadian rhythms are like a symphony, with various instruments starting and stopping at different times to create a harmonious whole.”

Early Birds vs. Night Owls

The terms “early bird” and “night owl” reflect two distinct chronotypes—biologically determined patterns of sleep and wakefulness. Early birds (morning chronotypes) naturally wake up and feel most alert early in the day, while night owls (evening chronotypes) thrive during later hours. Dr. Matthew Walker, a neuroscientist and sleep researcher, emphasises, “It’s about aligning your body’s natural clock to your daily schedule.”

The Importance of Sleep Consistency

Consistency is key when it comes to waking up. Establishing a regular wake-up time helps regulate circadian rhythms and improves sleep quality. According to the National Sleep Foundation, maintaining a consistent wake-up time—even on weekends—supports better sleep patterns and overall well-being. If you have issues falling asleep, you may want to see whether your room has the ideal environment for you to wind down and sleep. Certain habits are also important – for example, not using any electronic devices an hour before you want to sleep.

Factors Influencing Wake-Up Time

Genetics, age, and lifestyle factors all influence our optimal wake-up time. Dr. Nathaniel Watson, a professor of neurology and sleep medicine, suggests that genetics play a significant role in determining whether someone is an early bird or night owl. Age also impacts sleep patterns, with teenagers often having a delayed sleep phase due to hormonal changes.

Finding Your Sweet Spot

Listening to your body is essential in determining the best wake-up time. Dr. Breus advises, “Wake up during the last half of a sleep cycle for the best chance of success.” Apps and wearable devices that track sleep cycles can help identify optimal wake-up times based on the body’s sleep stages as well as let you better understand your sleep patterns.


The best time to wake up varies from person to person, and there is no ‘normal’. A person’s optimal wake-up time is influenced by genetics, age, and individual preferences. By paying attention to your body’s natural rhythms and maintaining sleep consistency, you can find the optimal wake-up time that aligns with your daily schedule and supports your overall well-being. Whether you’re an early bird or a night owl, the key is to prioritise quality sleep and wake up feeling refreshed and ready to seize the day!


  • Breus, M. J. (2017). The Power of When: Discover Your Chronotype—and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More. Little, Brown Spark.
  • Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
  • National Sleep Foundation. (n.d.). How to Establish a Consistent Sleep Schedule. Retrieved from
  • Watson, N. F. (2015). Chronotype and Circadian Rhythm Sleep Disorders. In Sleep Disorders Medicine (pp. 65-76). Springer.

Images: Envato and Fitbit

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