Getting up early has even become a TikTok trend, dubbed “five to nine to nine to five,” where video montages capture a slow morning aesthetic of Self-affirmationsWorkouts and maybe even a head start on planning your workday. It can make the rest of the world feel lazy.
“The pressure to be a morning person is pretty high,” says Samantha Snowden, mindfulness teacher at Headspacethe popular Meditation app.
Will getting up at 5 a.m. make a huge difference to your day? Some experts say yes.
First, getting up earlier can boost confidence, says Snowden, because it can feel like an accomplishment. And there’s something to be said for not constantly feeling like you’re in a rush, which only boosts confidence. Stress level and has a negative impact Mental health.
“It’s like you always feel like you’re behind in a race you can’t possibly win, which isn’t conducive to motivation or a positive attitude,” says Dr. Nikole Benders-Hadi, a New York-based psychiatrist and medical director of behavioral health at Included Health, of the typical workday morning.
When we slow down, it helps our nervous system reduce gas flow and regulate our thoughts, Snowden says. And if you can use those extra morning hours to Take time for yourself in a way that calms you down, it can increase productivity and make You feel less exhausted At the end of the day.
If you plan to get up before sunrise, here are some things to keep in mind, according to experts:
Don’t miss out on sleep
The decision to bring forward this alarm should not be at the expense of sleepOver time, there was a lack of sleep can lead to negative psychological consequences such as anxiety and depression and increase the risk of chronic diseases such as heart disease.
“Everyone has a different type of job with different demands, and lack of sleep can bring many challenges for us when it comes to emotional regulation. [and] our ability to concentrate,” says Snowden. “These are important skills that we need to get through the day, be productive, do our jobs well, and be there for our loved ones.”
More than a third of American adults do not get even the recommended seven hours of sleep per night, according to the U.S. Centers for Disease Control and Prevention. (CDC). Prioritizing sleep means being good Sleep hygieneThis includes getting up at roughly the same time each day, limiting screen use before bed, avoiding alcohol or caffeine in the evening, and maintaining a wind-down routine.
“If getting up at 5 a.m. every day is an obstacle to getting enough restful sleep, don’t do it,” advises Benders-Hadi.
You can “slow down” your morning without getting up super early
Waking up early helps reduce that uncomfortable feeling of being rushed. But Benders-Hadi says there are alternative, gradual steps that can provide that sense of slowness without sacrificing sleep.
A path leads through Selection reductionor limit the number of things you have to decide in the morning of a busy day, when your stress levels are usually at their peak.
“For example, think about reorganizing your morning routine so you have less to do. Lay out the clothes you want to wear the night before,” advises Benders-Hadi. “Prepare your breakfast and lunch to go in advance, and do the same for any family members you 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 email right away, and practicing a kind message. A few examples: “May my day be filled with ease. May I see possibilities today. May I approach my first meeting with an optimistic attitude,” she says.
“You check your body sensations, your mood that morning and observe them without prejudice and with openness,” she says. “That sets the tone, that sets the rhythm, the speed, [and] the pace of your morning.”
Know your strengths and weaknesses
Benders-Hadi recommends that we all be honest about whether a few extra hours in the morning improve our well-being. For those who work better without distractions or in a quieter environment, or who need a longer self-care routine to feel productive during the day, waking up early can be helpful.
“You should also consider whether changing your routine will result in improved productivity or whether you’re simply cramming more into your day,” she says. “For example, with work, do you have a set amount of work you need to do each day, so starting earlier will help you finish sooner, or will getting up earlier just mean more work for you?”
Don’t expect immediate adjustment
Especially for night owls, the decision to wake up earlier is not immediately pleasant. The body’s circadian rhythm, the natural internal clock, needs time to adjust to the new routine, says Snowden.
Instead, compliment yourself for wanting to do something that motivates you and be patient, she advises.
Have an intention
On days when getting out of bed feels downright impossible, it’s important to recommit to getting up, whether it’s to increase daily productivity or to have more time to read or exercise. Talking to other early risers can help you understand what motivates them. Trying to follow a trend won’t cut it, especially on the tough days.
“You have to go back to your motivation,” says Snowden. “What drives you? And what do you think are the benefits you personally will get and experience from it?”
More information to improve your daily routine:
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