Matt walker how to find the best time to wake up

The best wake-up time is the one that fits your natural chronotype—and you should keep it consistent. 1

• Early risers: An extreme morning type may naturally wake around 4:00–4:30 a.m.; later chronotypes may need a later wake time. 2 3
• Match your chronotype: Sleeping out of sync with your natural rhythm can mean poorer sleep quality and feeling worse; aligning sleep timing with that rhythm is important. 4 5
• Light and caffeine: Get outdoor light soon after waking to help align your circadian rhythm. The cited study also used fixed caffeine intake as part of its schedule-shifting approach. 6 7

In short, choose a wake time suited to your chronotype and anchor it with regularity and morning light.