Morning Routines: Finding the Balance Between Health and Ethics
Introduction:
Morning routines have become increasingly popular, with many successful individuals advocating for the benefits of early rising and exercise. However, new research suggests that there may be a downside to these early morning habits. In this article, we will explore the benefits and potential risks of morning routines, diving deeper into the connection between health, ethics, and productivity. By striking a balance between the two, we can optimize our well-being while still maintaining our moral compass.
The Health Benefits of Morning Routines:
1. Sleeping Until 7 a.m.: A Win for Health:
– A new study suggests that sleeping until 7 a.m. or later can have significant health benefits.
– Getting up when it’s light and aligning our exercise routine with our natural circadian rhythm can improve overall well-being.
– Exercising between 7 a.m. and 9 a.m. has been found to be particularly effective in maintaining fitness levels.
2. Challenging the Dominance of Early Birds:
– Extremist early risers, such as CEOs and biohackers, have long been associated with success and productivity.
– However, adopting their superhuman exercise regimens may not be necessary for optimal health.
– It is possible to find a more balanced approach, like that of health influencer Andrew Huberman, who wakes up between 5:30 and 6:30 a.m.
The Dark Side of Early Rising:
1. The Potential Immorality of Early Rising:
– Surprising research suggests that morning people may become less ethical as the day progresses.
– “Larks,” individuals who naturally wake up early, may experience a decline in ethical decision-making later in the day.
– This raises the question of whether the benefits of working out in the morning outweigh the moral implications.
2. The Hidden Danger of Sleep Deprivation:
– Adopting an early morning routine can result in a lack of sufficient sleep.
– Sleep deprivation has been linked to cognitive deficits and long-term memory impairment.
– Prioritizing sleep is crucial for maintaining optimal health and cognitive function.
Striking the Balance:
1. Challenging Gender Bias in Morning Routines:
– Rigid morning routines have often been associated with gender bias, assuming that someone else will take care of caregiving responsibilities.
– It is essential to acknowledge the privilege and inequities associated with early rising routines.
2. Finding a Personalized Routine:
– Rather than adhering to extreme morning regimens, individuals should aim to find a routine that works best for their specific needs.
– This may involve considering personal circumstances, such as family responsibilities or individual sleep patterns.
3. The Importance of Flexibility:
– A rigid morning routine may not always be practical or beneficial in every situation.
– Being open to adjustments and flexibility can allow individuals to prioritize both their health and ethics effectively.
Expanding on the Topic:
1. The Psychological Impact of Morning Routines:
– Morning routines can have a profound psychological impact on individuals.
– Establishing a structured routine can provide a sense of control and stability, leading to improved mental well-being.
2. The Role of Environment in Morning Routines:
– Creating a conducive environment for morning routines is crucial for success.
– This includes factors such as adequate sleep conditions, creating a peaceful waking environment, and engaging in activities that promote relaxation.
3. Exploring Alternative Exercise Times:
– While exercising in the morning may offer benefits, it is not the only effective time to workout.
– Finding alternative exercise times that align with an individual’s energy levels and preferences can still yield positive results.
Conclusion:
Morning routines can be a powerful tool in optimizing well-being and productivity. However, finding the right balance between health and ethics is crucial. It is essential to prioritize sufficient sleep and consider the potential moral implications of extreme morning routines. By personalizing our routines, remaining flexible, and creating a supportive environment, we can achieve the benefits of morning practices while still upholding our ethical standards.
Summary:
Morning routines have gained popularity, with early rising and exercise being advocated for optimal health and productivity. However, new research suggests that there may be downsides to such routines. Sleeping until 7 a.m. has been linked to significant health benefits and aligning exercise with natural rhythms. Extremist early risers may inspire admiration, but finding a balanced approach is essential. Morning people may experience a decline in ethical decision-making later in the day, raising questions about the morality of early rising. Sleep deprivation can have damaging effects on cognitive performance and memory. Challenging gender bias in morning routines and finding a personalized and flexible approach are crucial. Morning routines can have a positive psychological impact and benefit mental well-being. The environment and alternative exercise times play a role in optimizing routines. Striking a balance between health and ethics is paramount in reaping the benefits of morning practices without compromising moral principles.
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When the alarm goes off at 6 a.m. and I blearily search for the dubious health supplements that prompted me to purchase on Instagram, it doesn’t seem like a formula for winning at life. In fact, he feels very bad.
Imagine my joy, then, to learn that a new study suggests that there are real health benefits to be had from sleeping until 7 a.m. (at least). Getting up when it’s light, exercising at a morning time that suits you best: it all sounds too reasonable to be true. And yet, according to research recently published in the journal ObesityExercising between 7am and 9am (in my case, taking about 9,000 steps on the way to and from outdoor swimming sessions) is apparently the key to staying fit.
I hope this perfect window of morning exercises finally makes a dent in the dominance of extremists, the club of “early bird” CEOs and other hard-working people who get up in the night to move, meditate, demonstrate and generally pretend they don’t. are. t mortal. I realize my own alarm is still early, and if it weren’t for the daily grind I’d stay in bed and swim later, but almost dawn seems positively normal compared to the superhuman exercise regimen.
A group of these top management executives, biohackers and “opinion leaders” get up around 4 in the morning. The club includes JPMorgan’s Jamie Dimon, Apple’s Tim Cook and Michelle Obama at a nearby keynote. Reassuringly, the man I consider the king of health optimizers, podcast host and Stanford University professor Andrew Huberman, wakes up at a reasonable time for a health influencer: between 5:30 and 6:30. in the morning. And sometimes, if he’s not feeling well-rested, he’ll even stay in bed later to perform some yoga nidra, although “perform” is a strong word for this gentle form of yoga that can easily be confused with sleeping.
So far so good, but there’s even more good news for early risers: it turns out that getting up too early makes you immoral. I’ve paraphrased slightly, but 2014 research summarized in Harvard Business Review is published under the surprising title: “Morning People Are Less Ethical in the Evening.” It shows that these “larks,” the people who get up naturally (or possibly unnaturally?) at dawn, become less ethical in their decision-making as the day progresses. So my question is: why take the risk?
Because of the benefits of working out later, early risers may feel compelled to delay their run. Instead, parents among them could use the pre-dawn hours to help with kids, who tend to wake up as early as any TikTok influencer with a “5 to 9” pre-work schedule. Adhering to a rigid morning regimen has always been sexist and privileged: it suggests you have someone else, whether your spouse or a paid assistant, doing the caregiving shift at home. (I will never stop marveling at the incredibly selfish morning routines of self-proclaimed successful men (and they are almost always men) on LinkedIn).
Even for those who are not woken up at dawn by screaming children, there is another hidden danger in the mania of getting up at 4 in the morning: not getting enough sleep. Never mind protein shakes and early morning sun exposure: starting too early deprives us of what gives us the greatest health benefits and sharpness in the workplace. One study found that restricting sleep to four to six hours per night for a group for 14 days created significant “deficits in cognitive performance across tasks.” Another research project detected long-term memory impairment in sleep-deprived people.
To maximize sleep, all I want for Christmas is a backyard ice bath (essentially an expensive inflatable barrel) so I could enjoy a cold water dive just meters from my room. Of course, only after 7 in the morning. So if my family is reading this, take note: it’s not just a luxury, it’s essential for my health.
The writer is host of the FT’s ‘Working It’ podcast
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