Ever thought that even without waking up at 5 am, one can streamline all their tasks and plan a successful day ahead? Yes! The cult of the 5 am club, made famous by productivity gurus and self-help books, has led many to believe that success lies in waking up early and beating the sunrise. But as researchers go on about researching this myth behind the 5 am waking up, sleep science suggests that you do not need to sacrifice rest to seize the day.Sounds amazing, doesn’t it?The truth, however, is that controlling your mornings is not about when you wake up but how you start your day once you are awake.
The myth of being an early riser
While some high performers swear by pre-dawn rituals, chronobiologists argue that productivity is deeply personal. Till Roenneberg, a renowned chronobiologist, coined the term “social jetlag” to describe the misalignment between an individual’s internal biological clock and societal demands. The study concluded that:Waking up at times that conflict with one’s natural sleep-wake cycle — especially in late chronotypes forced to rise early—leads to chronic sleep debt, fatigue, reduced performance, and even health risks like obesity.
Here is how to own your morning; no 5 am alarm required
Create a no-scroll zone
As soon as you wake up, a sudden reflex is to pick up your phone. Social media can spike stress levels before your feet hit the ground. Avoid reaching for your phone the moment you wake up. Give yourself a 30-minute head start but without using anything related to technology. Create a tech-free time for yourself.
Set a predictable wake-up time
Consistency matters more than earliness. Waking up at 7:30 a.m. every day can be more beneficial than an erratic 5 a.m. alarm followed by weekend sleep-ins.
Include a 10-minute “mindset shift” ritual
Whether it’s journaling, stretching, or making your bed, commit to one mindful activity that gives you a sense of accomplishment and clarity. The best way is to meditate and give your mind time to relax; this will change lots of perspectives in your life.
Plan your day in blocks
Start your morning with a realistic task list. Instead of aiming to finish everything, try prioritizing your work. Break your day into “focus” and “flex” periods that align with your natural peaks.
Nourish before beginning your hustle
A big glass of water, a light and healthy breakfast, and even minutes of sunlight exposure can signal your body that it is now time to achieve. Avoid caffeine overload first thing in the morning.Bottom line is, whether one wakes up at 8 am or 5 am, it is about making conscious choices. What matters the most is a structured, intentional start.image credits: Canva
