On Mornings: Benefits of Waking Up Before Sunrise

This post is a reflection of how I became a morning person and started reaping the benefits of waking up before sunrise.

For years, I wanted to be the kind of person who woke up before the sun. You know, the early bird type who starts the day with quiet time, a slow cup of coffee, and a deep breath in the quiet of the morning.

But honestly? I thought it was impossible. 

I wasn’t naturally a morning person. My wake-up time always felt tied to my social obligations or how late I stayed up the night before. Alarm clocks were the bane of my existence. I do not take kindly to being woken from a deep sleep, no thanks.

And that led to sleeping later into the morning than I had hoped. The sun was up and I felt like I had to catch up with the day. This led to feeling rushed, like I couldn’t have a moment to myself before the bustle of the day. Which was one of many factors that led to chronic stress.

What I really wanted was to start the day with ease, but instead, I was rolling out of bed without much margin which left me feeling groggy and behind.

Until I started doing it…

But, before I go any further, I want to write a disclaimer that this post is NOT about increasing productivity. It’s about building margin and cultivating intention to create a lifestyle that nourishes. It isn’t about getting more stuff done or depleted energy. It’s about tuning into and nurturing the soul. 

The Stillness of Early Morning Hours

Waking up before the sun rises has become one of the best habits I’ve ever built. I now wake about one hour before sunrise all year round, meaning my wake time changes with the seasons. (I wrote more about my personal morning routine here if you’re curious about how that works.)

These early hours of the day feel sacred. There’s a stillness, a calm, a quiet time that allows me to breathe before the day really begins. I get an early start, easing into my daily routine with intention rather than feeling rushed.

So, What Changed?

The biggest shift for me was realizing that my body could adjust, if I did a few things differently…

1. I committed to getting enough sleep (my body prefers 9 hours per night to feel rested). For me, that meant going to bed sometime around 8-9pm.
2. I started using the Rise Centered Alarm Clock (this is my favorite, it made a huge difference for me). Instead of jolting awake in pitch black with an aggressive alarm, I now wake with gradual light that mimics the sun rising. 
3. I started getting morning sunlight exposure to regulate my natural circadian rhythm and improve my body’s sleep-wake cycle. Let’s be honest, technology is great for many things, but without some boundaries around artificial light and screen time, our bodies don’t know what to do with themselves. 

With these changes, waking early didn’t feel like a battle. It felt natural. In fact, if I don’t set my alarm clock, I typically wake up around or before my intended time. It’s beautiful. 

The Benefits of Waking Before the Sun

Now that I’ve made early rising a habit, I’ve noticed some pretty cool shifts…

More Mental Clarity and a Better Mood

Waking up with natural light helps my brain naturally halt the production of melatonin, which makes me feel more awake and focused. Exposure to morning sun also boosts serotonin, improving mental health and overall cognitive function. Bonus, I do not get sleepy in the middle of the day.

Ample Time to Start the Day Right

Having extra time in the morning means I can move slowly. No more rushed mornings. I have time for my spiritual practice, a healthy breakfast, and some light morning exercise before the rest of the world wakes.

Better Sleep Quality at Night

Since my body is now synced with natural sunlight, I fall asleep earlier and experience better sleep patterns. Research shows that exposure to morning light improves sleep cycle regulation and overall sleep quality.

Improved Physical Health

Studies suggest that waking early supports overall health—reducing the risk of heart disease and improving stress levels. Plus, having time for a morning movement means I’m more likely to move my body throughout the day.

Beyond Science

There are plenty of studies on the benefits of waking up early, but for me, it’s more than that.

It’s sacred.

Waking up before sunrise has become a spiritual rhythm, a quiet invitation to be with Jesus before the noise of the day begins. There’s something deeply meaningful about being awake with God before the rest of the world wakes up.

There is a stillness.

The darkness gradually becoming light.

The birds beginning to sing.

It feels like an unveiling and I get to witness it. It’s beautiful.

Jesus modeled this rhythm.

Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where He prayed. (Mark 1:35)

He knew the value of quiet mornings, not for productivity’s sake, but for presence. Before He healed, before He taught, before He moved, He withdrew to be with the Father.

In the morning, Lord, you hear my voice; in the morning I lay my requests before you and wait expectantly. (Psalm 5:3)

I love that phrase, wait expectantly. That’s what mornings have become for me. A chance to show up and wait on God. No rush. No pressure. Just presence.

If your mornings feel chaotic or unreachable right now, that’s okay. God meets us whenever and wherever. But if you’re craving sacred stillness, you might give this rhythm a try.

It doesn’t have to be long. It doesn’t have to be structured. Just you, and God, and the unfolding day.

Some Encouragement

If you’ve always wanted to wake up before sunrise but felt like it was impossible, I get it.

But I promise, if I can do it, you can too.

A few simple shifts like going to bed earlier, getting morning sunlight, and using a sunrise alarm clock might be a good place to start. (If you need a gentle wake-up, I highly recommend this one that I’ve been using for months.)

And if you’re wondering what to do with your early morning hours, I shared my full morning routine and how I sync my wake-up time with the seasons here.

You don’t have to force yourself to wake up early. Just start shifting gradually. Give your body the signals it needs. And see what happens.

You might find, like I did, that waking up before sunrise isn’t just about the morning.

It’s about starting your entire day with ease, intention, and the simple joy of watching the sun rise.

I want to encourage you to find what works for you. Your rhythm doesn’t have to look like mine, and it probably won’t. There is beauty in that.

Maybe your version of a peaceful morning is five quiet minutes before the rest of the house wakes up. It could be stepping outside on your lunch break to soak in some natural sunlight. Or shifting your sleep routine just a little bit. That could include going to bed 15 minutes earlier, waking up with bright light instead of an abrupt alarm, or finding a moment of stillness before jumping into the day.

Whatever season you’re in, I believe there’s a way to honor your body’s natural rhythm, even if it’s just in small ways. The goal isn’t perfection; it’s awareness. Not forcing yourself into a rigid schedule, but noticing what helps you feel alive, steady, and well-rested.

So, take what serves you. Leave what doesn’t. And trust that there’s a rhythm meant for you. 

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.