Earning early has already become a trend in Tiktok, called “five-às-nove before the nine-of-one”, where video montages illustrate a slow morning aesthetic with self-affirmations, exercises and perhaps even an early start to planning working day. This can make the rest of the world look lazy.
“The pressure to be a morning person is quite intense,” says Samantha Snowden, mindfulness teacher at headspace, the popular meditation application.
So wake up at 5 am will make all the difference in your day? Some experts say yes.
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For starters, waking up early can improve confidence, says Snowden, because it may seem like an achievement. And there is something to be said about not constantly feeling that you are in a hurry, which only raises stress levels and negatively impacts mental health.
“It’s like always feeling that you are behind in a race you can’t win, which is not useful for motivation or positivity,” says Dr. Nikole Benders-Hadi, a psychiatrist in New York and medical director of behavioral health at Included Health , about the typical workday morning.
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Slowing helps our nervous system relieve pressure and regulate our thoughts, says Snowden. And if you can use these overtime in the morning to make time for you in a way that calms you, it can increase productivity and make you feel less sold out at the end of the day.
If you are thinking of getting up before the sun, experts say you need to keep in mind the following…
Do not sacrifice sleep
Choosing to advance the alarm should not come at sleep. Over time, lack of sleep can lead to negative results for mental health, such as anxiety and depression, and put people at risk of chronic diseases such as heart disease.
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“Everyone has a different type of work with different types of demands, and lack of sleep can present many challenges to us with regard to emotional regulation [e] Our focus ability, ”says Snowden. “These are great skills we need to spend the day, be productive and do our work well, and be present for our loved ones.”
More than a third of American adults do not sleep the recommended minimum of seven hours a night, according to US Disease Control and Prevention Centers (CDC). Prioritizing sleep means investing in a quality mattress, having good sleep hygiene, including waking up approximately the same time every day, limiting canvases before bed, not consuming alcohol or caffeine at night and having a relaxation routine.
“If you wake up at 5 am every day you create a barrier for you to have enough repairing sleep, don’t do that,” says Benders-Hadi.
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‘Slow down’ your morning without waking up super early
Waking up early helps decrease that uncomfortable feeling of being in a hurry. But Benders-Hadi says there are more alternative, more incremental steps that can instill this feeling of slowness without sacrificing sleep.
One way is by reducing choices, or limiting the number of things you need to decide on the morning of a busy day when your stress levels tend to reach the peak.
“Think about reorganizing your morning routine to have fewer things to do, for example. Separate the clothes you plan to wear the night before, ”says Benders-Hadi. “Prepare your breakfast and lunch meals to take in advance, and do the same for any family member you may be taking care of.”
Snowden says you can spend 10 minutes extra slowing down (even walking a little slower to the shower in the morning), not checking emails immediately and practicing a message of kindness. Some examples: “May my day be easily full. That I see possibilities today. That I enter my first meeting with an optimistic attitude, ”she says.
“You are connecting with the sensations of your body, your mood that morning, and you are watching it without judgment, with openness,” she says. “This defines the tone, defines the rhythm, the speed, [e] The rhythm of your morning. ”
Get to know your strengths and weaknesses
Benders-Hadi recommends that we are all honest about if a few hours more in the morning will 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, waking up early can help.
“You should also take into consideration whether the change in routine will take improved productivity, or if you are just filling your day more,” she says. “Regarding work, for example, you have a definite amount of work you need to do every day, where to start earlier allows you to finish earlier, or wake up early will simply add more to your load?”
Especially for notivagues, choosing to wake up early will not be comfortable immediately. The circadian rhythm of the body, or natural biological clock, needs time to adjust to the new routine, says Snowden.
Instead, praise yourself for wanting to get involved in something that seems motivating and be patient, she says.
Have an intention
In days when leaving bed seems absolutely impossible, it is important to go back to your intention to get up, either to improve your daily productivity or take extra time to read or exercise. Talking to other people who wake up early can help you understand what motivates them. Wanting to follow a trend, especially on difficult days, will not be enough.
“You will need to reconnect with your motivation,” says Snowden. “What is boosting this to you? And what are the benefits you really imagine you will enjoy and get it? ”
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