Waking Up at 5 AM: The Secret to Success or a Common Myth?

At the stroke of five in the morning, social media platforms fill with images of people starting their day early with activities like running at sunrise, journaling, or even taking cold showers, as part of what is known as the "early rising culture" that some associate with success and productivity.
However, health experts affirm that waking up at this time is not a magic recipe for success as it is often promoted.

Not Suitable for Everyone

Specialists believe that waking up at five in the morning does not necessarily align with the biological nature of all individuals and may negatively affect health and productivity for some.
Scientific reports published by Science Alert indicate that sleep and wake times are related to what is called "chronotype" or biological rhythm, which is the internal system that determines the times when a person feels naturally awake or sleepy.

Genes Play a Role

Research shows that sleep timing is not merely a learned habit but is also influenced by genetic factors, meaning that some people are naturally inclined to be active in the morning, while others prefer staying up late and working during the night.
This pattern also changes with age; teenagers often tend to stay up late, while early rising becomes more common among older adults.

Differences in Lifestyle

Studies show that morning-type individuals achieve, on average, better academic performance, report lower rates of smoking and alcohol consumption, and have a greater commitment to exercising.
In contrast, night owls report higher levels of fatigue and declines in some indicators of physical and mental health.
However, experts emphasize that this does not mean one type is inherently better; it often depends on how well a sleep pattern aligns with prevailing work and study schedules.

Clash of Biological Clock with Society

Scientists refer to the discrepancy between an individual's biological clock and the demands of daily life as "social jetlag," a disorder that occurs when a person lives according to a schedule that does not align with their natural rhythm.
This disorder is associated with increased risks of certain health issues such as diabetes, high blood pressure, and obesity, as well as decreased performance and concentration.

How to Identify Your Sleep Pattern?

Instead of imposing a strict routine that does not suit the body's nature, experts recommend monitoring sleep patterns during workdays and holidays, recording sleep and wake times, and levels of activity throughout the day.

The speed of falling asleep can also be an important indicator; falling asleep in less than 30 minutes often indicates that the timing is suitable for the body, while taking more than an hour may suggest that the bedtime is inappropriate.

Experts also advise exposure to sunlight in the morning and reducing screen time in the evening to improve sleep quality, emphasizing that each person's biological boundaries remain a critical factor.