Aishwarya Rai Bachchan discloses what time she wakes up every morning: ‘My day definitely begins very early’

Waking up early in the mornings is associated with multiple health benefits, and in a quick chat with Dr Dattatray Solanke, consultant gastroenterologist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, indianexpress.com found out what they are:

Improved sleep quality: Aligning your sleep with the natural light-dark cycle promotes deeper, more restorative sleep. An earlier bedtime allows your body to spend more time in REM (rapid eye movement) and deep sleep stages, which are crucial for physical and mental recovery.

Better energy levels: Sleeping early and waking early ensures consistent energy throughout the day. Your body gets sufficient time to recover, leading to better focus and alertness, especially in the morning.

Hormonal regulation: Melatonin, the sleep hormone, peaks earlier in the evening, facilitating easier sleep onset. Additionally, better cortisol regulation in the morning helps you wake up feeling alert and refreshed.

Improved metabolism: An early bedtime supports efficient metabolic processes, reducing late-night cravings that can disrupt digestion. Your body digests and utilises food more effectively when you sleep earlier.

Aishwarya at Cannes 2025 (Source: Instagram/@/@aishwaryaraibachchan_arb)

How can you ease into such a routine?

Dr Solanki suggested shifting your bedtime and wake-up time by 15-30 minutes earlier each day until you reach your goal.

“The idea of waking up early and exercising in the morning sounds appealing. But every time you fail to wake up according to your alarm, your motivation goes back. The best way to deal with the situation is to set your alarm for 15 minutes earlier. Repeat this for one week and then progress further. This is less abrupt and helps your body adjust to the new schedule,” he said, urging you to maintain the same wake-up time daily, even on weekends, to regulate your internal clock.

“Avoid caffeine, large meals, or intense workouts close to bedtime. Instead, engage in relaxing activities like reading, meditation, or light stretching,” he said.

While several medical studies recommend avoiding a cup of tea or coffee immediately after waking up, you need to relax a bit. It’s essential to understand your body and listen to its needs. If coffee wakes you up, then so be it.

Establish a calming evening routine to signal your body that it’s time to hit the bed. This can include dimming lights, listening to soft music, or taking a warm bath. The expert also recommended spending time in natural light during the day, especially in the morning, to help reset your circadian rhythm, making it easier to fall asleep and wake up early.