“He that rises late must trot all day.“ -- Benjamin Franklin Full quote: Benjamin Franklin: "Sloth makes all things difficult, but industry, all things easy. He that rises late must trot all day, and shall scarce overtake his business at night, while laziness travels so slowly that poverty soon overtakes him." Meaning: If you sleep late, you spend the rest of the day trying to catch up on/make up for the work you didn't do earlier. Mr. Franklin is famous for inventing words to live by.

The early bird catches the worm...

"The early bird catches the worm," perhaps? Or "He who snoozes. loses." Perhaps even "First come, first served" ? At quite a big stretch, you might even get to "A stitch in time saves nine." "'Early to bed and early to rise makes a man healthy, wealthy and wise." More directly, for waking someone up you might use "Rise and shine."