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Seize the day, we’re told. For some, that means getting up at the crack of dawn—or, more accurately, at 5 a.m. to start the day.
Waking up early in the morning has even become a trend with TikTok creating “five to nine before nine to five,” where video montages depict a slow morning aesthetic in self-affirmations, exercises, and maybe a head starts planning for the work day. It makes the whole world feel lazy.
“The pressure to be a morning person is overwhelming,” says Samantha Snowden, a mindfulness teacher. Headspacethe popular meditation app.
So, does waking up at 5 a.m. make all the difference in your day? Some experts say, yes.
For starters, getting up early boosts confidence, Snowden says, because it feels like an accomplishment. And there’s something to be said for not always feeling like you’re in a rush, which only increases stress levels and negatively affects mental health.
“Like always feeling like you’re in a race you can’t win, that’s not good for motivation or positivity,” said Dr. Nikole Benders-Hadi, a New York-based psychiatrist and the medical director of behavioral health at Included Health, about a typical workday morning.
Slowing down helps our nervous system relieve gas and helps regulate our thoughts, says Snowden. And if you can use those extra hours in the morning to make time for yourself in a way that calms you down, it can boost productivity and get things done. you will feel less exhausted at the end of the day.
If you’re thinking of going up before sunrise, experts say you should keep the following in mind:
Don’t sacrifice sleep
The choice to raise that alarm should not come at the expense of sleep. Over time, lack of sleep can lead to negative mental health outcomes such as anxiety and depression and put people at risk for chronic diseases, such as heart disease.
“Everyone has a different job with different needs, and lack of sleep presents many challenges for us, as far as emotional regulation is concerned. [and] our ability to focus,” Snowden said. “These are the great capacities we need to get through the day, to be productive and do our jobs well, and to be there for our loved ones.”
More than a third of American adults don’t get the recommended minimum of seven hours of sleep a night, according to the US Centers for Disease Control and Prevention. (CDC). Early sleep means something good sleep hygieneincluding waking up at the same time every day, limiting screens before bed, not drinking alcohol or caffeine at night, and having an air routine.
“If getting up at 5 a.m. every morning is preventing you from getting enough restful sleep, don’t do it,” says Benders-Hadi.
You can “slow down” your morning without getting up so early
Waking up early can help reduce that uncomfortable feeling of being rushed. But Benders-Hadi says there are alternative, more supplemental, measures that can instill that feeling of relaxation without sacrificing sleep.
One way is through reduced choiceor limit the number of things you have to decide on in the morning of a busy day when your stress levels tend to rise.
“Think about reorganizing your morning routine so that you do less, for example. Put away the clothes you planned to wear the night before,” says Benders-Hadi. “Prepare for your breakfast and lunch to come first, and do the same for any family member you may care for.”
Snowden says you can spend 10 extra minutes slowing down (even walking a little slower to the shower in the morning), not checking emails too quickly, and practicing a message of kindness. Some examples: “may my day be filled with ease, may I see a possibility today, may I enter my first meeting with an optimistic attitude,” he said.
“You examine the sensations in your body, your mood that morning, and you observe them without judgment, with openness,” she says. “That sets the tone, that sets the rhythm, the speed, [and] the flow of your morning.”
Know your strengths and weaknesses
Benders-Hadi recommends that we all be honest about whether a few more hours in the morning would improve our well-being. For those who work better without distractions, in a quieter environment or who need a longer self-care routine to feel productive during the day, getting up early can help.
“You also have to consider whether changing their routine will lead to an increase in productivity, or whether they’ll just fill their day more,” he says. “For example in terms of work, do you have a set amount of work that you have to do each day where starting earlier makes you finish earlier, or does getting up earlier just add more to your plate?”
Don’t expect to adjust quickly
Especially for night owls, the choice to get up early is not always comfortable. The body’s circadian rhythm, or natural body clock, needs time to adjust to a new routine, Snowden said.
Instead, praise yourself for wanting to engage in something stimulating and patient, she says.
There is a purpose
On days when getting out of bed feels impossible, it’s important to reframe your purpose for getting up, whether that’s to improve your daily productivity or enjoy more time to read or exercise. Talking to other early morning risers can help you understand what motivates them. Trying to follow a trend, especially in difficult days, is not enough.
“You’re going to kind of need to reconnect with your passion,” Snowden said. “What drives it for you? And what benefits do you think you will personally enjoy and get from it?
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