Why waking up before sunrise will change your life.

Category: Life

Best Morning Routine to help you become calmer, happier and more organised

Why waking at sunrise will change your life

Hello friends! If you follow me on Instagram, you may know already that I am an early riser.  I would definitely consider myself a morning person and joining the 5am club has changed my life and the way I manage the many competing priorities in my life.  It is a game-changer, I am happier, fitter, healthier, calmer and have more time for everyone and everything in my life.

Researchers from the University of Toronto found that those who rise earlier are both healthier and happier than those who sleep in.  The study revealed that by waking up earlier, our biological clocks are set to a more beneficial schedule, and early risers have a higher satisfaction overall with their lives (1).   The Vedas also suggest waking up in the early morning before sunrise, because at that time, the universe is full of sattva (brings clarity to the mind) quality, which will carry on throughout your day.

So it seems that everyone agrees!  Waking up at 5am gives you a great few hours before you need to get ready for work or get the kids ready for school.  It allows you quality time with yourself and it is the truest form of self care and you’ll be amazed at what you can achieve in a short space of time.

Take excellent care of the front end of your day, and the rest of your day will pretty much take care of itself. Own your morning. Elevate your life.” ― Robin Sharma

7 Benefits of rising at 5am

1. Peace + Quiet

If your home is anything like mine, no one is up at 5am, so it is a fantastic time to get some uninterrupted time to yourself.  Use this time to plan your day and enjoy the quiet and perhaps even take in a sunrise.  Just by getting out of bed and appreciating this time to yourself you’ll feel like you’ve accomplished something leading to a more organised, steady start than those jumping out of bed half an hour before they have to leave the house. You will not be able to help feeling more organised, calmer and in control.

2. Strengthen your self-discipline

The act of getting up at 5am is hard in the beginning.  They say it takes 66 days to truly form a habit, and from personal experience, it is hard in the beginning, messy in the middle and beautiful at the end.  Not hitting snooze, not scrolling social media and getting out of bed no matter what, strengthens your self-discipline.

Even though you may not have to wake up at 5 AM every day to get stuff done, the act of doing so allows you to start your day on the right foot and practice self-discipline.

Your brain is like a muscle, the more you work your neural pathways, the stronger they become.  The impact of practicing and improving self-discipline by rising at 5am will have resounding affects across your life.  It will improve the quality of your work and your output and also other implications for other aspects of well-being.  Studies indicate that fewer mental and physical health symptoms are found in those with increased self-control. (2)

3. You’ll be happier

Research shows that rising early can boost mood, lead to greater life satisfaction, and minimise mental health problems.  There is also a link between greater well-being in older people who get up early. (3)  In fact, according to a study out of the University of Colorado Boulder and Harvard, waking up just an hour earlier than usual could reduce your risk of depression by 23%.

Becoming a morning person actually boosts your feel-good vibes, according to recent research. People who woke up early said they felt happier than those who hit snooze for a few extra zzz’s. They were also more alert and had stronger immune systems.   Plus, waking up early gives you time to get in a morning workout, so you’ll get a dose of mood-boosting endorphins.

3. You’ll be fitter + become more consistent with exercise

Getting up at 5am provides you with enough time to fit in a great workout.  Whether it is a walk around the block, yoga or a sweaty gym session over time, you will become fitter and healthier and more consistent with your exercise.  Exercising in the morning is easy to commit to as you are fresh and there are no distractions.

Your health depends on your activity level and exercise is important for a healthy lifestyle. We know it can be difficult to fit this in once you are home for the night.  Waking earlier in the morning just gives you more time and you would be surprised how much exercise you can get in.

4. You will have more time to yourself

5. You will feel more motivated during the day

Along with strengthening your self discipline which also boosts self confidence and resolve, you will also be more motivated and not let your early rise to go to waste.  Whether you use the time to go to the gym, plan your career goals, or listen to podcasts.   Getting up at this time, allows you to start your day on the right foot and provides you with the mental clarity to achieve more.

5. You will sleep more soundly

You will realise fairly quickly that you will have to make lifestyle changes, particularly in the beginning when you are embedding the routine.  You will be tired earlier and it is important that you honour your body and adjust your bed time.  I go to bed at 9:30pm most nights, but if I am out and about and go to bed later, I still commit to getting up 9 times out of 10.

Once you embed getting up at 5 AM as your routine, your body will feel ready to fall asleep earlier. The next morning, you’ll feel well-rested, even at the crack of dawn.

6. You will improve your productivity

Every hour you spend sleeping is an hour you could be using for something else in the mornings. Sleep is important however, oversleeping is actually bad for your health and will cut you short on time. Waking up at 5 AM allows you a few more hours to accomplish what needs to be done before the busy day and evening approaches. This can give you more family time in the evening, or more time to relax after work.

7. Extra planning time + reduce stress

We understand how difficult it can be to do your weekly planning and get organized in the evening after a long day at work. Waking up at 5 AM gives you time to yourself, making it an excellent opportunity to plan out your day and identify your goals. This will allow you to be extra productive during the day and also prepares you for the tasks you need to accomplish. This will allow you to be extra productive during the day and also prepares you for the tasks you need to accomplish.

Merely waking up at this time will provide you with a significant productivity boost and leave you more motivated to get stuff done. You will not feel rushed and will have time to really think about your schedule and how to make it all fit.   This is a great opportunity to focus on yourself, your goals and your career without the distractions.

Best Morning Routine

Tips to waking earlier... consistently

Stay Consistent

Identify your motivation

You wont get out of bed if you don’t have a reason for doing so.  It is essential to identify how you are going to spend your morning and why you are getting up that early in the first place. Identifying your “why” will motivate you to get out of bed and stay consistent.

  • You want to practice self-discipline
  • You want to meditate more often
  • You want to go to the gym first thing in the morning
  • You want to get more work done
  • You want more time to yourself

Set a quality morning routine

Having a routine and things that you do each morning, provides extra motivation you may need to get out of bed and avoid hitting snooze!

My morning routine looks something like this:

  • 5am – get out of bed and change into exercise gear
  • 5:10am – Workout for 30 mins to 45 mins depending on the day.  I like variety and do workouts that involve weights, yoga or go for a walk.
  • 5:40am – Meditate for 20 mins.
  • 6:00am – Learn something new or read a book.
  • 6:20am – Journal and plan for the day and week.
  • 6:30am – Self Care:
    • Self-abhyanga (self-massage) with oil or body scrub to stimulate the lymphatic flow.  I do this in the shower.
    • Tongue scrape,  cleanse and skin care.
    • Sip warm water or herbal tea and breakfast according to your Ayurvedic Dosha
  • 7:00am – Family time.  By 7am, I have exercised, learned something new, meditated and planned or journaled.  There is enough time and energy to fully focus on the family and their needs – Stress Free!

Wrap up

If you are ready to feel more energized, calmer, more productive and healthier introduce a quality morning routine into your life.  Ultimately, getting up at 5 AM every day won’t be easy at first, but it’s a habit worth working for. After just a week or two, you’ll feel more well-rested, productive, and motivated throughout the day.

If you need some help with your motivation or would like to know more, contact me today.


Author – Kinesiologist, Carla Kaine from A Life in Progress.


  1. Why getting up at 5am could be the key to success. Source:  https://www.thegentlemansjournal.com/article/getting-5am-key-success
  2. How can self-disclipline improve my life.  Source:  https://achieveconcierge.com/blog/how-can-self-discipline-improve-my-life
  3. Will you be happier if you wake early?.  Source:  https://www.psychologytoday.com/au/blog/imperfect-spirituality/202107/will-you-be-happier-if-you-wake-earlier
carla kaine

Meet Carla Kaine

“When we stop doubting, we start believing in our new life. We behave as if it’s possible – and we ultimately become it.”

I am on a mission to help you redefine your future so you can live a life you LOVE.

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