Waking up early in the morning has become a trend on TikTok, coined “5 to 9 before 9 to 5,” in which video montages illustrate the slow morning aesthetic of self-affirmationworkout and maybe even start planning your work day. It can make the rest of the world feel lazy.
“The pressure of waking up early is quite stressful,” says Samantha Snowden, a mindfulness teacher at a mindfulness school. spacepopular meditation app.
So does waking up at 5 a.m. make a difference to your day? Some experts say yes.
First, waking up earlier can improve confidence, Snowden says, because it can feel like an accomplishment. And there’s something to be said for not constantly feeling like you’re in a hurry, which is only uplifting stress level and negative impact mental health.
“It’s like you always feel like you’re behind in a race you can’t win, which is not helpful for motivation or positivity,” says Dr. John. Nikole Benders-Hadi—a New York-based psychiatrist and medical director of behavioral health at Added Health—during a typical workday morning.
“Slowing down helps our nervous system reduce stress and regulate our thinking,” says Snowden. And if you could use those extra morning hours to Take time for yourself in a way that calms you down, it can enhance productivity and creation you feel less exhausted at the end of the day.
If you’re planning to rise before the sun, experts say you need to keep the following in mind…
Don’t sacrifice sleep
Choosing to increase that alert level will not cause harm Sleep. Over time, shortages Sleep can lead to negative mental health outcomes such as anxiety and depression and put people at risk for chronic diseases such as heart disease.
“Each person has a different type of job with different demands, and lack of sleep can cause many challenges for us when it comes to emotional regulation. [and] our ability to focus,” Snowden said. “These are huge capabilities we need to get through each day, to be productive and do our jobs well, and to be present for our loved ones.”
According to the US Centers for Disease Control and Prevention, more than one-third of American adults do not get the recommended seven hours of sleep per night. (CDC). Prioritizing sleep means investing in one quality mattress yes good sleep hygieneThis includes waking up at the same time every day, limiting screen use before bed, not drinking alcohol or caffeine in the evening, and having a relaxing routine.
“If waking up at 5 a.m. every day creates a barrier to getting enough sleep, don’t do it,” Benders-Hadi says.
You can ‘slow down’ your morning without waking up too early
Waking up early helps reduce the uncomfortable feeling of being rushed. But Benders-Hadi says there are alternative, more incremental steps that can provide a sense of slowness without sacrificing sleep.
One way is through reduce choiceor limit the number of decisions you need to make in the morning of a busy day when your stress levels tend to be at their peak.
“For example, think about rearranging your morning routine so you have less to do. Lay out the clothes you plan to wear the night before,” says Benders-Hadi. “Prepare breakfast and lunch in advance and do the same for any family members you may care for.”
Snowden says you can take an extra 10 minutes to slow down (even walk a little slower in the morning shower), not check your email right away, and practice a kind message. Some examples: “May my day be filled with comfort. I can see the possibilities today. Please let me go into that first meeting with an optimistic attitude,” she said.
“You’re checking in with your body sensations, your mood that morning, and you’re observing it with openness, without judgment,” she says. “That creates the melody, that creates the rhythm, the speed, [and] Your morning rhythm.”
Know your strengths and weaknesses
Benders-Hadi advises us all to be honest about whether a few extra hours in the morning will improve our health. For people who work better without distractions, in quieter environments, 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 the change in routine will lead to improved productivity or whether they will work more into their day,” she says. “For example, in terms of work, do you set a certain amount of work that needs to be done each day, does starting earlier help you finish sooner, or does waking up early simply add more work? onto your plate?”
Don’t expect an immediate adjustment
Especially for night owls, choosing to wake up early will not bring immediate comfort. The body’s circadian rhythm, or the body’s natural clock, takes time to adjust to new habits, Snowden says.
Instead, praise yourself for wanting to engage in something that brings motivation and patience, she says.
Intend
On days when you feel completely unable to get out of bed, it’s important to return to your intention of waking up, whether it’s to improve your daily productivity or enjoy extra time to read or do exercise. Talking to other morning people can help you understand what motivates them. Wanting to follow trends, especially in difficult days, will not be enough.
“You will have a need to reconnect with your motivation,” says Snowden. “What is driving you this? And what do you imagine are the benefits that you personally will actually enjoy and receive from this?”
For more on how to improve your daily habits:
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