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How We Spend Our Mornings
A survey on the habits shaping morning routines around the world
Australians have built a reputation for embracing the early morning, with sunrise walks, pre-work run clubs and strong coffees to start the day becoming somewhat part of our national identity. In fact, we’re among the world’s earliest risers, with half of us awake before 7:13am.1https://www.instagram.com/p/DWKPPL4kmcg/?utm_source=ig_web_copy_link
But beyond the early alarms, what do our mornings actually look like, and how do they compare globally?
To find out, health insurance comparison service iSelect surveyed more than 3,000 adults across Australia, Canada and the United States, to better understand how morning routines differ around the globe.
Australia
When do Australians wake up?
In our survey of 1,020 Australians, we found that the most common wake-up times were 6:00am and 7:00am (both 16% of respondents), showing a relatively even split between early risers and those who start their day a little later.
Across the country, habits vary. Tasmanians and Northern Territorians tend to start their days towards 6:30am, with 28% and 33% respectively waking at this time. Those rising at 5:00am are most likely to be Western Australians, with 13% getting up at this time.
Meanwhile, 22% of people in Queensland and the Northern Territory begin their day at 6:00am, and a more relaxed 7:00am start is popular among 20% of respondents in both Victoria and Western Australia.
How do Australians wake up?
Wake-up methods by gender
| Wake-up method | Total | Male | Female |
| Naturally (no alarm) | 50% | 54% | 45% |
| Standard alarm | 38% | 35% | 41% |
| Smart alarm (gradual wake-up) | 6% | 6% | 6% |
| Woken by children or pets | 4% | 2% | 6% |
| Woken by partner/other household member | 2% | 2% | 2% |
Wake-up methods by age
| Wake-up method | 18-24 years | 25-34 years | 35-44 years | 45-54 years | 55-64 years | 65+ years |
| Naturally (no alarm) | 24% | 33% | 36% | 43% | 66% | 82% |
| Standard alarm | 59% | 50% | 51% | 45% | 22% | 12% |
| Smart alarm (gradual wake-up) | 13% | 10% | 8% | 5% | 3% | 2% |
| Woken by children or pets | 3% | 6% | 3% | 5% | 5% | 3% |
| Woken by partner/other household member | 1% | 2% | 2% | 2% | 5% | 2% |
While almost half of Australians (49.61%) wake up naturally without an alarm, this tendency becomes even more pronounced in certain states. In fact, 65% of those in the ACT rise naturally, followed by 58% in SA and 55% in both WA and QLD.
Alongside geography, age is another defining factor in how Australians wake. A striking 82% of those aged 65+ wake up naturally, making them by far the most likely to do so. At the other end of the spectrum, 18-24-year-olds are the most reliant on alarms. Nearly six in ten (59%) in this age group use a standard alarm, followed by 51% of those aged 35-44.
Gender also plays a role. Men are more likely than women to wake up naturally (54% vs 45%), while women are three times more likely to be woken by children or pets (6% vs 2%), highlighting the influence of caregiving responsibilities on morning routines.
Meanwhile, although still somewhat uncommon across the country, smart alarm usage peaks in Victoria, where 10% of residents are opting for this method of waking.
How do Australians spend their mornings?
Morning habits, by gender
| Morning habits | Total | Male | Female |
| Brush teeth | 44% | 44% | 44% |
| Eat breakfast | 41% | 45% | 38% |
| Drinking coffee | 39% | 43% | 35% |
| Drinking water | 33% | 33% | 32% |
| Check phone/socials | 31% | 26% | 36% |
| Make the bed | 30% | 26% | 33% |
| Shower | 28% | 30% | 25% |
| Take vitamins / medication | 23% | 22% | 24% |
| Feed pets | 16% | 11% | 20% |
| Exercise | 15% | 17% | 14% |
| Drinking tea | 15% | 11% | 18% |
| Skincare / grooming | 14% | 7% | 20% |
| Stretch | 13% | 12% | 14% |
| Watch TV / news program | 13% | 13% | 13% |
| Wake children / partner / other household members | 10% | 9% | 12% |
| Style hair / apply makeup | 10% | 5% | 14% |
| Tidy room / house | 9% | 7% | 12% |
| Start work | 9% | 11% | 7% |
| Get sunlight | 7% | 7% | 8% |
| Read a book / newspaper | 7% | 7% | 6% |
| Drinking juice | 6% | 6% | 5% |
| Meditation/breathwork | 4% | 4% | 5% |
| Walk the dog | 4% | 3% | 5% |
| Energy drink | 3% | 3% | 3% |
| Stay off phone | 3% | 3% | 3% |
| Journal | 2% | 2% | 2% |
Morning habits, by age
| Morning habits | 18-24 years | 25-34 years | 35-44 years | 45-54 years | 55-64 years | 65+ years |
| Brush teeth | 47% | 39% | 49% | 39% | 47% | 44% |
| Eat breakfast | 39% | 27% | 35% | 39% | 50% | 56% |
| Drinking coffee | 20% | 35% | 36% | 39% | 49% | 46% |
| Drinking water | 37% | 32% | 37% | 26% | 30% | 34% |
| Check phone/socials | 35% | 35% | 28% | 33% | 29% | 29% |
| Make the bed | 25% | 25% | 26% | 22% | 36% | 41% |
| Shower | 22% | 22% | 31% | 27% | 29% | 33% |
| Take vitamins / medication | 12% | 8% | 17% | 19% | 34% | 41% |
| Feed pets | 15% | 15% | 16% | 15% | 17% | 16% |
| Exercise | 11% | 15% | 19% | 17% | 16% | 13% |
| Drinking tea | 12% | 11% | 10% | 10% | 18% | 23% |
| Skincare / grooming | 22% | 13% | 18% | 13% | 13% | 8% |
| Stretch | 14% | 13% | 16% | 10% | 12% | 13% |
| Watch TV / news program | 7% | 14% | 8% | 13% | 11% | 21% |
| Wake children / partner / other household members | 7% | 18% | 17% | 10% | 7% | 2% |
| Style hair / apply makeup | 15% | 10% | 10% | 8% | 7% | 8% |
| Tidy room / house | 8% | 11% | 11% | 5% | 5% | 14% |
| Start work | 13% | 9% | 12% | 10% | 9% | 2% |
| Get sunlight | 8% | 10% | 9% | 6% | 4% | 6% |
| Read a book / newspaper | 6% | 3% | 8% | 3% | 5% | 13% |
| Drinking juice | 9% | 5% | 7% | 4% | 6% | 5% |
| Meditation/breathwork | 4% | 5% | 7% | 4% | 3% | 2% |
| Walk the dog | 3% | 4% | 4% | 5% | 6% | 4% |
| Energy drink | 4% | 8% | 3% | 3% | 2% | 0% |
| Stay off phone | 4% | 2% | 3% | 5% | 3% | 2% |
| Journal | 5% | 3% | 0% | 2% | 0% | 3% |
In the first hour after waking, most people prioritise simple habits to get ready for the day ahead, with brushing teeth (44%), eating breakfast (41%), and drinking coffee (39%) leading the way.
Around a third start their day by drinking water (33%) or checking their phone or social media (31%), while others focus on small household tasks like making the bed (30%) or showering (28%).
Once again, age plays a clear role in morning routines. Younger adults are far less likely to reach for coffee (just 20% of 18-24-year-olds do so compared to 49% of those aged 55-64), while tea drinking peaks among those aged 65+, at 23%.
Unsurprisingly, breakfast remains a regular habit for most people. Just over half (52.94%) of those surveyed say they eat it every day, while only a small minority (3.82%) skip it entirely.
Younger adults are the least consistent when it comes to their first meal of the day, with only 35% of 18-24-year-olds eating breakfast daily, compared to a much higher 68% among those aged 65 and over.
Habits vary across regions, with residents in the ACT and Tasmania most likely to enjoy breakfast every day (61%), closely followed by South Australia (60%).
Men are also slightly more likely than women to eat breakfast every day (56% vs 50%).
US
When do Americans wake up?
Of the 1,044 Americans we surveyed, early mornings are clearly the norm. 6:00am emerged as the most common wake-up time (16%), followed by 5:30am and 7:00am, each at 11%. Late risers are rare, with just 5% of Americans reporting a wake-up time of 10:30am or later.
Differences emerge across demographics, with our research finding that women are slightly more likely than men to rise at 6:00am (17% versus 15%). When looking across age brackets, those aged 55-64 are the most likely to be up at 6:00am (19%), closely followed by 35-44-year-olds (17%).
How do Americans wake up?
Wake-up methods, by gender
| Wake-up method | Total | Male | Female |
| Naturally (no alarm) | 50% | 47% | 54% |
| Standard alarm | 37% | 41% | 33% |
| Smart alarm (gradual wake-up) | 7% | 7% | 6% |
| Woken by children or pets | 3% | 3% | 4% |
| Woken by partner/other household member | 2% | 2% | 2% |
| Total | 100% | 100% | 100% |
Wake-up methods, by age
| Wake-up method | 18-24 years | 25-34 years | 35-44 years | 45-54 years | 55-64 years | 65+ years |
| Naturally (no alarm) | 38% | 33% | 36% | 45% | 54% | 87% |
| Standard alarm | 38% | 51% | 54% | 42% | 36% | 8% |
| Smart alarm (gradual wake-up) | 19% | 9% | 5% | 5% | 5% | 1% |
| Woken by children or pets | 4% | 5% | 4% | 5% | 1% | 2% |
| Woken by partner/other household member | 1% | 2% | 2% | 3% | 4% | 2% |
Exactly half of respondents reported waking up naturally without an alarm, while 37% said they use a standard alarm to get out of bed. A much smaller number of Americans rely on smart alarms (7%), are woken by children or pets (3%) or other household members (2%).
While women are more likely to wake up naturally (54% vs 47%), men are more likely to depend on a standard alarm (41% vs 33%).
A whopping 87% of Americans aged over 65 years report waking without an alarm. In contrast, younger adults are much less likely to do so, with just 33% of 25-34-year-olds waking naturally.
How do Americans spend their mornings?
Morning habits, by gender
| Morning habits | Total | Male | Female |
| Drinking coffee | 44% | 40% | 48% |
| Brush teeth | 44% | 46% | 41% |
| Drinking water | 36% | 40% | 31% |
| Eat breakfast | 35% | 39% | 31% |
| Check phone/socials | 32% | 30% | 35% |
| Take vitamins / medication | 31% | 28% | 34% |
| Shower | 28% | 32% | 24% |
| Make the bed | 25% | 24% | 26% |
| Watch TV / news program | 23% | 22% | 24% |
| Feed pets | 22% | 18% | 26% |
| Stretch | 20% | 20% | 19% |
| Skincare / grooming | 13% | 9% | 16% |
| Exercise | 12% | 14% | 9% |
| Start work | 11% | 13% | 8% |
| Style hair / apply makeup | 10% | 5% | 15% |
| Walk the dog | 9% | 10% | 9% |
| Wake children / partner / other household members | 9% | 8% | 10% |
| Tidy room / house | 8% | 8% | 7% |
| Drinking juice | 7% | 10% | 5% |
| Energy drink | 7% | 9% | 5% |
| Drinking tea | 7% | 8% | 6% |
| Meditation/breathwork | 6% | 6% | 6% |
| Get sunlight | 6% | 8% | 4% |
| Read a book / newspaper | 6% | 7% | 4% |
| Stay off phone | 4% | 4% | 4% |
| Journal | 2% | 3% | 2% |
Morning habits, by age
| Morning habits | 18-24 years | 25-34 years | 35-44 years | 45-54 years | 55-64 years | 65+ years |
| Drinking coffee | 17% | 32% | 43% | 46% | 58% | 59% |
| Brush teeth | 47% | 51% | 48% | 43% | 36% | 38% |
| Drinking water | 40% | 39% | 33% | 35% | 31% | 37% |
| Eat breakfast | 45% | 36% | 32% | 32% | 32% | 37% |
| Check phone/socials | 41% | 33% | 34% | 37% | 28% | 26% |
| Take vitamins / medication | 17% | 16% | 25% | 32% | 38% | 51% |
| Shower | 30% | 29% | 33% | 29% | 28% | 21% |
| Make the bed | 29% | 20% | 21% | 19% | 26% | 34% |
| Watch TV / news program | 13% | 16% | 19% | 21% | 33% | 32% |
| Feed pets | 16% | 20% | 20% | 26% | 22% | 27% |
| Stretch | 31% | 29% | 22% | 13% | 15% | 12% |
| Skincare / grooming | 18% | 17% | 10% | 12% | 9% | 11% |
| Exercise | 17% | 19% | 12% | 9% | 5% | 8% |
| Start work | 14% | 18% | 14% | 10% | 7% | 2% |
| Style hair / apply makeup | 13% | 8% | 10% | 10% | 9% | 10% |
| Walk the dog | 7% | 9% | 13% | 12% | 8% | 8% |
| Wake children / partner / other household members | 6% | 12% | 17% | 10% | 6% | 2% |
| Tidy room / house | 11% | 11% | 5% | 7% | 6% | 5% |
| Drinking juice | 13% | 8% | 6% | 4% | 4% | 11% |
| Energy drink | 10% | 16% | 8% | 7% | 1% | 1% |
| Drinking tea | 7% | 9% | 7% | 4% | 7% | 8% |
| Meditation/breathwork | 10% | 10% | 4% | 4% | 4% | 5% |
| Get sunlight | 9% | 11% | 4% | 4% | 2% | 5% |
| Read a book / newspaper | 8% | 5% | 6% | 5% | 4% | 6% |
| Stay off phone | 6% | 4% | 2% | 2% | 3% | 7% |
| Journal | 4% | 3% | 1% | 2% | 1% | 2% |
Coffee and brushing teeth top the list (both at 44%), followed by drinking water (36%), and eating breakfast (35%). Many also prioritise practical tasks like showering (28%), making the bed (25%) and feeding pets (22%). Despite the rise of wellness trends, habits like meditation (6%), reading (6%) and journaling (2%) remain less common among Americans.
As far as coffee consumption goes, the habit of consuming the warm beverage within the first hour of waking skews older. Only 17% of 18-24-year-olds and 32% of 25-34-year-olds drink coffee in their first hour, compared to a 59% of those aged 65+ and 58% of 55-64-year-olds.
Breakfast habits vary widely, but for many Americans it remains a regular part of the daily routine. Around 44% of people say they eat breakfast every day, while 25% say they do so on most mornings. Others take a more flexible approach, with 17% eating breakfast only occasionally and 10% rarely doing so. A minority of Americans (4%) skip breakfast altogether.
Canada
When do Canadians wake up?
In Canada, wake-up times tend to cluster around the early morning, with 6:00am and 7:00am reported to be the most common (both at 13%), followed by 6:30am (11%) and 8:00am (10%).
Across demographics, men are more likely than women to rise as early as 5:30am (10% vs 6%), while those waking at an even earlier 4:30am are most likely to be aged 45-54, with 8% in this group reporting such an early start.
Among more typical wake-up times, 25-34-year-olds are the most likely to get up at 6:00am (16%), followed closely by those aged 55-64 (15%). For the rare few enjoying a sleep-in until 11:00am, it’s most likely to be younger adults aged 18-24 leading the way.
How do Canadians wake up?
Wake-up methods, by gender
| Wake-Up method | Total | Male | Female |
| Naturally (no alarm) | 47% | 49% | 45% |
| Standard alarm | 40% | 40% | 40% |
| Smart alarm (gradual wake-up) | 6% | 6% | 6% |
| Woken by children or pets | 4% | 2% | 5% |
| Woken by partner/other household member | 3% | 2% | 4% |
Wake-up methods, by age
| Wake-Up method | 18-24 years | 25-34 years | 35-44 years | 45-54 years | 55-64 years | 65+ years |
| Naturally (no alarm) | 33% | 31% | 36% | 45% | 63% | 77% |
| Standard alarm | 51% | 49% | 50% | 45% | 27% | 16% |
| Smart alarm (gradual wake-up) | 9% | 10% | 7% | 6% | 3% | 1% |
| Woken by children or pets | 2% | 6% | 4% | 4% | 3% | 4% |
| Woken by partner/other household member | 5% | 4% | 3% | 1% | 3% | 2% |
Morning wake-up habits show a near-even split between those who rely on alarms and those who don’t, with 47% of people saying they wake up naturally and 40% using a standard alarm. Smaller groups opt for a smart alarm (6%), are woken by children or pets (4%) or by other household members (3%).
We found that age plays a significant role in determining Canadians’ morning routines. Younger adults are far less likely to wake naturally, with just 31% of 25-34-year-olds, 33% of 18-24-year-olds and 36% of 35-44-year-olds doing so. In contrast, natural wakeups become increasingly common with age, rising to 63% among those aged 55-64 and 77% for those 65 and over.
This trend reverses when it comes to alarm use, with 35-44-year-olds (50%) and 25-34-year-olds (49%) the most likely to depend on a standard alarm, while only 16% of those aged 65+ report using one.
How do Canadians spend their mornings?
Morning habits, by gender
| Morning habits | Total | Male | Female |
| Drinking coffee | 43% | 42% | 44% |
| Brush teeth | 42% | 42% | 42% |
| Drinking water | 37% | 33% | 42% |
| Eat breakfast | 36% | 36% | 36% |
| Check phone/socials | 29% | 26% | 33% |
| Make the bed | 26% | 24% | 29% |
| Shower | 26% | 28% | 24% |
| Take vitamins / medication | 25% | 23% | 27% |
| Feed pets | 16% | 11% | 20% |
| Skincare / grooming | 15% | 8% | 21% |
| Watch TV / news program | 15% | 16% | 13% |
| Stretch | 13% | 14% | 13% |
| Start work | 10% | 11% | 10% |
| Drinking tea | 10% | 8% | 12% |
| Exercise | 10% | 11% | 9% |
| Style hair / apply makeup | 9% | 4% | 13% |
| Drinking juice | 8% | 9% | 7% |
| Wake children / partner / other household members | 8% | 5% | 10% |
| Tidy room / house | 6% | 3% | 9% |
| Get sunlight | 6% | 6% | 6% |
| Walk the dog | 5% | 5% | 5% |
| Meditation/breathwork | 4% | 3% | 5% |
| Read a book / newspaper | 3% | 3% | 3% |
| Stay off phone | 3% | 2% | 3% |
| Energy drink | 2% | 2% | 3% |
| Journal | 2% | 2% | 2% |
Morning habits, by age
| Morning habits | 18-24 years | 25-34 years | 35-44 years | 45-54 years | 55-64 years | 65+ years |
| Drinking coffee | 22% | 30% | 40% | 42% | 55% | 65% |
| Brush teeth | 45% | 41% | 36% | 45% | 42% | 45% |
| Drinking water | 45% | 41% | 33% | 34% | 43% | 33% |
| Eat breakfast | 34% | 36% | 32% | 33% | 36% | 47% |
| Check phone/socials | 45% | 31% | 28% | 26% | 34% | 21% |
| Make the bed | 25% | 23% | 19% | 25% | 31% | 38% |
| Shower | 24% | 27% | 22% | 26% | 31% | 24% |
| Take vitamins / medication | 18% | 15% | 16% | 26% | 31% | 46% |
| Feed pets | 13% | 14% | 17% | 16% | 17% | 19% |
| Skincare / grooming | 21% | 16% | 13% | 14% | 15% | 13% |
| Watch TV / news program | 10% | 10% | 9% | 15% | 22% | 24% |
| Stretch | 12% | 14% | 11% | 13% | 17% | 14% |
| Start work | 11% | 16% | 11% | 14% | 7% | 3% |
| Drinking tea | 7% | 12% | 9% | 10% | 12% | 12% |
| Exercise | 11% | 9% | 11% | 9% | 10% | 10% |
| Style hair / apply makeup | 11% | 11% | 7% | 8% | 13% | 5% |
| Drinking juice | 6% | 8% | 10% | 6% | 6% | 11% |
| Wake children / partner / other household members | 8% | 7% | 17% | 9% | 1% | 1% |
| Tidy room / house | 6% | 7% | 6% | 6% | 6% | 5% |
| Get sunlight | 8% | 9% | 5% | 4% | 6% | 6% |
| Walk the dog | 2% | 6% | 9% | 4% | 5% | 2% |
| Meditation/breathwork | 9% | 6% | 4% | 3% | 2% | 2% |
| Read a book / newspaper | 4% | 2% | 3% | 2% | 2% | 8% |
| Stay off phone | 6% | 3% | 2% | 3% | 2% | 2% |
| Energy drink | 5% | 7% | 2% | 1% | 1% | 1% |
| Journal | 3% | 2% | 2% | 2% | 1% | 3% |
Somewhat alarmingly, more Canadians start their day with coffee (43%) than by brushing their teeth (42%), making it the country’s most common morning habit! These habits are closely followed by drinking water (37%) and eating breakfast (36%). Many also tick off everyday essentials like showering and making the bed (both 26%), checking phones or social media (29%) and taking vitamins or medication (25%).
Age plays a key role in shaping these routines. Habits like drinking water remain consistently popular across all age groups, while caffeine habits vary significantly. Only 22% of 18-24-year-olds and 30% of 25-34-year-olds drink coffee within the first hour of waking, compared to 55% of 55-64-year-olds and 65% of those aged 65+.
Forty-five per cent of Canadians surveyed said they eat breakfast every day, while 22% say they do so most days. In terms of age, just 34% of younger adults aged 18-24 report eating breakfast daily, while older Canadians are far more likely to stick to the routine. Fifty-nine per cent of those aged 65 and over report having breakfast every day.
“Our research shows that while morning routines differ across Australia, the United States and Canada, many people share the same challenge of turning good intentions into consistent habits. If you’re struggling to build a routine that supports your wellbeing, some health insurance policies can help connect you with the right professionals, such as nutritionists or mental health specialists, who can provide guidance and support. Accessing the right advice early can make it easier to build sustainable habits and improve your long-term health.”
Andres Gutierrez
General Manager – Health at iSelect
Written by:
Sarah Grealy
Digital Public Relations Specialist
0413 363 690
Sarah is our Digital Public Relations Specialist, and brings more than a decade of experience in the insurance comparison industry to iSelect.
With a passion for storytelling through data-driven insights, Sarah strives to empower Aussies with practical guides and tips.
About the data
This survey was conducted by PureProfile in April, 2026. It included 1,020 respondents across Australia, 1,044 respondents across America and 1,014 respondents across Canada.
Footnotes
- Time Out Australia, 2026
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