Are early birds more happy? Doctors reveal why people who rise with the sun are less stressed

Waking up early allows time for activities like meditation, yoga, and gym workouts which helps in better stress and time management

Pooja Biraia Jaiswal, The Week, February 21, 2025 : A study published in the British Medical Journal has revealed that early risers report greater happiness, higher life satisfaction and fewer depressive symptoms. Conducted among 49,218 people, this was part of University College London COVID-19 social study.

The paper stated that analysis of the data revealed a "clear pattern in self-reported mental health and wellbeing across the day, with people generally waking up in the morning feeling best—lowest depressive/anxiety symptoms and loneliness and highest happiness, life satisfaction, and worthwhile ratings—and feeling worst around midnight."

The study was conducted from March 2020 through March 2022.

Dr Sanjay Kumavat, Consultant Psychiatrist and Sexologist, Fortis Hospital, Mulund

Early risers often have a significant advantage in leading a healthy lifestyle. Waking up early allows them to have time for activities like meditation, yoga, and gym workouts, which are best done in the peaceful morning hours, particularly on an empty stomach. These activities not only help in physical fitness but also contribute to better stress and time management throughout the day, ultimately reducing stress levels. The release of happiness hormones from exercise and yoga further prepares the body for a productive day.

However, in metro cities like Mumbai, the demands of daily life—long working hours, traffic, and spending quality time with family—can make it difficult to wake up early. This may lead to inadequate sleep, causing fatigue and reduced concentration during the day, which in turn can result in mistakes at work and increased stress. Thus, if your lifestyle allows for an early bedtime and ample time to connect with family, waking up early can be highly beneficial for both physical and mental well-being. Otherwise, it may become counterproductive and lead to more stress.

Dr Joy Desai, director of Neurology, Jaslok Hospital & Research Centre

People who sleep fours from sunset and rise with the sun have ideal brain restoration during sleep"

Dr. Rahul Chandhok, Sr. Consultant & Head Psychiatry, Artemis Lite NFC, New Delhi

Getting up early is more than a habit, it's a way of life that has been linked to higher enjoyment, life satisfaction, and fewer depressive symptoms. People who wake up early have better mental health because they get more natural sunlight, which helps regulate circadian rhythms and raises serotonin levels. Morning individuals have a routine that is structured, enabling them to begin their day with purpose and clarity. They also practice healthier habits, including exercise and a balanced diet, which help in overall well-being. Early risers also report lower stress levels and greater emotional resilience than night owls. While genetics impact sleep habits, adopting healthy routines—such as limiting screen time before bed and sticking to a consistent sleep schedule—can encourage early waking. This modification encourages a positive mindset, increases productivity, and promotes long-term mental well-being, making mornings more invigorating and life more enjoyable.

Mehezabin Dordi, Clinical Psychologist, Sir HN Reliance Foundation Hospital, Mumbai

Being a clinical psychologist, I am particularly noting the strong connection between mental health and sleep. Studies have repeatedly proven that early risers are happier, more content in life, and less depressed. This is due to a number of factors.  This can be attributed to several reasons. To begin with, early birds are more likely to have more ordered routines that have been proven to enhance emotional stability and reduce stress. Second, they have more daylight exposure in the morning, which helps regulate the circadian rhythm and boosts the levels of serotonin, a significant neurotransmitter for mood regulation. Additionally, their sleep-wake cycle aligns more with society's rhythms, reducing social jet lag—a behaviour linked with more stress and psychological issues. While one's chronotype is genetically determined, consistency in sleep cycles and waking up early with the sun are good for general health. Additionally, their sleep-wake cycle is more compatible with social rhythms, which cuts down on social jet lag—a state that has more stress and mental illness. While chronotype is genetically controlled, consistency in sleep cycles and waking up early with the sun are good for overall health.