All rise for the early morning: The ups (and downs) of waking up at sparrow’s fart

I’m often told I’m crazy for getting up with the birds for a swim as the sun rises. Who better then, to speak on the benefits of waking early?

Ok, getting out from under that toasty doona before the sun rises isn't for everyone.

How do I know?

Because the world is divided between early risers and night owls. And, because, friends often comment that I’m "a little insane" for getting up "with the birds" and down to the beach for a swim as the sun rises, at any given time of the year.

But let's get one thing straight, it's not a religion – I don't do it everyday. But the inner alarm is pretty consistent for an early riser. And, the body and mind tell me when I’ve been getting a little too comfortable (read: lazy) and need a dose of the "vitamin sea" that clears my head, shakes me out of a funk, reduces my anxiety levels, and mostly just makes me feel stronger and more alive.

Doctors in centuries gone by used to prescribe "seaside trips" to cure all manner of maladies, and improve patients’ health. They were definitely onto something.

Today, scientists, medical experts and ocean enthusiasts all spruik a cross-section of benefits to taking the plunge.

But I’m going off-beat now. It's about the early rise, and it's not only me.

There's a whole world of people out there – happy people – up before the sun, smiling away, doing their exercise, yoga, pilates or just walking with a friend, their pets, and a coffee.

"Good mornings" abound, I kid you not.

I speak to more strangers before 7am than I do in business hours. I challenge you: get out there before "the rest of the world" wakes, and encounter someone in a bad mood. (Notwithstanding the odd boozehound still out from the night before.)

Everyone is just bloody happy, it's catching, and that's good for the soul!

Waking up early, swim or no swim, also lends to productivity – there's more time to get stuff done.

In the quiet, with my coffee, and with nobody "pinging" me through various remote work channels, I can plough through my writing tasks, and have half a day's work done before anyone else is even at the keyboards. It takes the pressure off.

Then I can also duck down to the shops or run errands in the middle of the day when everyone else is at work, in half the time it takes on a Saturday.

It wasn't until I was "out of my party years" that I realised waking up early is a game-changer, and there are some definite perks to embracing the early hours of the morning.

There's peace at that time of day. When we live in houses or apartments with others, even our own kin, waking up before everyone else can be a sanctuary of solitude. You can gather up your day's zen, before facing the onslaught of mayhem and activity. Even on holidays – or perhaps, especially on holidays if it's a group thing.

And it's no secret that exercising first-thing means you don't have to feel guilty skipping the gym later, when someone may offer you a better option, right?

"No sorry, I can't take your spare ticket to go to the comedy club, as I’ve got a pilates class," said nobody, ever.

Plus, the adrenaline buzz kind of stays with you all day.

What you might not consider is that you also may have more time for the most important meal of the day: brekkie. Health experts have implicated the morning meal in cognitive performance and the control of weight, and skipping it can be a contributory cardiometabolic risk factor.

Instead of grabbing a muffin with your morning caffeine hit in the dash to your 9am meeting, consider breaking the overnight fast with that bowl of warm porridge or bircher muesli you can lovingly prepare. Or, consider having the luxury of time to sit at your favourite cafe to enjoy that acai bowl of goodness – or even a full English breakfast of champions, if that's your jam – while you’re catching up on the news, and your socials.

Then if you live in the big smoke, what about the abysmal traffic? By getting up and out of the house before the rush hour chaos ensues, you can gracefully glide through the streets, in your car or on public transport, leaving the poor souls stuck in traffic in your rearview mirror.

Strangely, sitting in traffic for prolonged periods of time has been linked to stress, depression, aggression, respiratory issues, and of course bouts of road rage. Go figure.

Research suggests that early risers tend to establish healthy sleep patterns, hit the sack earlier and enjoy longer, higher-quality sleep.

And quality sleep comes with its own treasure trove of benefits that almost mirror waking up early: improved mood, more energy, better concentration, and a lower risk of obesity and chronic diseases.

On the flip side, a lack of quality sleep can weaken your immune system (which means getting sick more often), increase your blood pressure, and put you at risk of heart disease and diabetes. And it, ahem, messes with your libido.

Granted, not all who wake early do so by choice. Change and stress can affect your sleep, temporarily, but at the other end of the spectrum is insomnia. And if this is you, talking to a health professional or doctor is recommended.

There's no single cure or treatment, but experimenting and gradually changing your bedtime and activity habits may be helpful. This might include getting up when you wake up, and doing something – anything – that contributes positively to your mental and/or physical health.

Whatever the situation, getting up to catch the proverbial worm shouldn't be a chore. It should be something you enjoy, which makes you happy and works for your lifestyle, and your health. It needs to be something you look forward to, hence the beach and beautiful sunrises for me.

Getting your prep done the night before also makes it easier to bounce, rather than hit the snooze button.

But when you’ve got yourself in a rhythm, it doesn't have to be gospel. When you’re sick, or have a killer hangover after a late night partying, it makes those sleep-ins feel even better.

It happens, and you’ve earned it. Don't beat yourself up – tomorrow is another day!