The time you wake up can drastically change your life. It is not just a habit—it is a science backed by centuries of tradition. The Japanese, known for their longevity and high levels of happiness, follow specific sleep rhythms that help them stay healthy, energetic, and balanced.
But what is their secret? Why are early risers considered to have the key to a better life? Let’s find out.
The Benefits of Early Rising for Health and Longevity
We often hear the saying: "The early bird catches the worm." However, the Japanese treat this principle not as folk wisdom but as a scientifically proven lifestyle.
According to a study published in Chronobiology International, synchronizing sleep with the natural rhythms of the sun contributes to:
Improved sleep quality
Increased production of endorphins (happiness hormones)
Strengthened immune system
Extended lifespan
The Japanese adjust their sleep schedule according to the changing seasons. In summer, they wake up with the first rays of the sun—around 5–6 AM, while in winter, they allow themselves a bit more rest, rising around 7 AM.
This rhythm allows the body to function at its best.
How Japanese Morning Rituals Create a Harmonious Life
Beyond waking up early, the Japanese have another important ritual—a calm and mindful morning. Instead of diving straight into work responsibilities, they begin their day with gentle activities:
Yoga or stretching – activates the body and provides energy
Reading or journaling – helps focus and sets a positive mindset
Meditation – reduces stress levels and strengthens mental health
This approach allows them to start the day in harmony rather than chaos.
Segmented Sleep: Another Secret to Japanese Longevity
Another important Japanese secret is their segmented sleep structure, which helps their bodies recover more efficiently. Their sleep schedule typically looks like this:
First sleep: 9:00 PM – 12:00 AM
Midnight pause: relaxation practices, meditation
Second sleep: 2:00 AM – 5:00 AM
Although the Japanese sleep for a total of about six hours, their rest is of higher quality, and their energy levels remain stable throughout the day.
Segmented sleep also helps couples avoid mutual disturbances due to different sleep rhythms and eliminates factors that interfere with deep rest.
How to Incorporate Japanese Habits into Your Life
If you want to improve your quality of life and boost happiness, try the following:
Go to bed earlier, aligning your sleep with sunset.
Wake up between 5–7 AM, depending on the season.
Start your morning with light activities that nourish the body and mind.
Avoid morning stress and refrain from using gadgets immediately after waking up.
These simple steps will help you feel better, be more productive, and possibly even extend your life.
Conclusion
Early rising, structured sleep, and mindful morning rituals are the keys to health, energy, and longevity. If the Japanese approach has proven effective, why not try it in your own life?
Start tomorrow—you’ll notice the difference.