Getting up at 5 a.m. every day could improve your life—here’s how you can make it work for you

Early morning waking has even become a TikTok trend, coining the “five to nine to nine to five,” where video montages illustrate a slow morning aesthetic of self-affirmations, workouts, and maybe even a head start in planning for the workday. It can make the rest of the world feel lazy.

“There’s a lot of pressure to be a morning person,” says Samantha Snowden, mindfulness teacher at Headspace, the popular meditation app.

Will waking up at 5am make the difference to your day? Some experts say yes.

For starters, getting up earlier can boost confidence, Snowden says, because it can feel like an accomplishment. And there’s a case for not feeling rushed all the time, which only increases stress levels and has a negative impact on mental health.

“It’s like always feeling like you’re behind in a race that you can’t possibly win, which doesn’t help with motivation or positivity,” says Dr. Nikole Benders-Hadi, New York-based psychiatrist and medical director of behavioral health at Includes Health, on the typical workday morning.

Slowing down helps our nervous system clear the gas and helps regulate our thoughts, Snowden says. And if you can use those extra morning hours to take time for yourself in a way that puts you at ease, it can increase your productivity and make you feel less exhausted at the end of the day.

If you’re considering getting up before the sun, experts say you should consider the following:

Don’t skimp on sleep

The decision to set that alarm shouldn’t be at the expense of sleep. Over time, lack of sleep can lead to negative mental health outcomes like anxiety and depression, and put people at risk for chronic diseases like heart disease.

“Everyone has a different type of job with different demands, and lack of sleep can present us with many challenges in terms of emotion regulation [and] our ability to focus,” says Snowden. “These are great capacities that we need to get through the day, be productive and do our jobs well and be there for our loved ones.”

According to the US Centers for Disease Control and Prevention (CDC), more than a third of American adults do not get the recommended minimum of seven hours of sleep a night. Prioritizing sleep means having good sleep hygiene, including waking up around the same time each day, limiting screens before bed, not consuming alcohol or caffeine in the evenings, and having a relaxation routine.

“If you get up at 5 a.m. every morning and get enough restful sleep, don’t do it,” says Benders-Hadi.

You can “slow down” your morning without getting up super early

Getting up early helps to reduce the uncomfortable feeling of being hectic. But Benders-Hadi says there are alternative, more incremental steps that can instill that sense of slowness without sacrificing sleep.

One way is to reduce the choices or limit the number of things you have to decide in the morning of a busy day when your stress levels tend to peak.

“For example, think about rearranging your morning routine so that you have less to do. Prepare the clothes you want to wear the night before,” says Benders-Hadi. “Prepare your breakfast and lunch ahead of time and do the same for any family members you care for.”

Snowden says you can spend 10 extra minutes slowing down (even taking a little slower morning shower), not checking email right away, and practicing a kindness message. A few examples: “May my day be filled with ease, may I see opportunities today, may I go into my first meeting with an optimistic attitude,” she says.

“You check your body sensations, your mood that morning and you observe them without judgement, with an open mind,” she says. “That sets the tone, that sets the rhythm, the tempo, [and] the pace 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 improves 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.

“They should also consider whether changing their routine will result in improved productivity or if they’re just getting more into their day,” she says. “In terms of work, for example, do you have a set amount of work to get done each day that you can start earlier, finish earlier, or will getting up earlier just put more on your plate?”

Don’t expect to adapt right away

Especially for night owls it is not immediately pleasant to get up earlier. The circadian rhythm, or the body’s natural internal clock, takes time to adjust to the new routine, says Snowden.

Instead, compliment yourself for wanting to engage in something that feels motivating and be patient, she says.

have an intention

On days when it feels impossible to roll out of bed, it’s important to get back to your intention to get up, whether it’s to improve your daily productivity or to enjoy extra time to read or exercise. If you talk to other early risers, you can understand what motivates them. Wanting to follow a trend won’t be enough, especially on tough days.

“You’re going to have to somehow reconnect with your motivation,” Snowden says. “What drives you? And what do you envision as the benefits that you personally will truly enjoy and derive from it?”