Waking up at 5 AM gives you time to yourself, making it an excellent opportunity to plan out your day and identify your goals. Merely waking up at this time will provide you with a significant productivity boost and leave you more motivated to get stuff done.
No. Whether or not waking up early actually makes you more productive could be in your genes. There's been lots of research about how some people are biologically more likely to feel more alert in the morning, while others are at their best at night.
Early risers have more time to exercise, meditate, reflect, plan, and enjoy quiet time. Additionally, those that do wake up at 4am or 5am to work achieve greater productivity because their minds are fresh and there are fewer distractions.
Starting my day earlier has allowed me to have time to myself, have a calmer morning with my kids, get to work early, and set myself up for a great day. I know waking up at 5am can sound a little crazy, but if you're feeling crunched for time to do the things you love or if you're always running behind, give it a shot!
If your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes: School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.
"Most people hit their deepest sleep between 4 a.m. and 6 a.m.," says WebMD sleep expert Michael Breus, PhD, D, ABSM, "so it's very hard to wake up during that time."
Research shows that rising early can boost mood, lead to greater life satisfaction, and minimize mental health problems. There is also a link between greater well-being in older people who get up early.
In general, though, people should aim to fall asleep a few hours after dark and wake up within the first hours of sunlight in the morning, where possible. General guidelines indicate that the average adult needs about 7–9 hours of sleep each night.
The survey of 1,086 CEOs of U.S. companies on the 2022 Inc. 5000 list, published on Thursday, found that 64% wake up by 6 a.m., or earlier. Nearly 9 out of 10 of the CEOs surveyed rise no later than 7 a.m.
There is no ideal wake-up time that will work for everybody. The most important thing is keeping your wake-up time (and bedtime!) consistent. Once you do, falling asleep at night and waking up with energy in the morning should become more second nature.
A structured morning routine cultivates success. Harvard Biologist Christoph Randler discovered that early risers are more proactive. They're also more likely to anticipate problems and minimize them efficiently, which leads to more success especially in the business world.
And experts warn even those who go to bed early enough to get eight hours of sleep still may be at risk for problems if they wake up at 4 a.m., Popescu writes.
Folks who stay up late and struggle to wake in the morning have a 10 percent higher risk of dying sooner than so-called "morning larks" who are early to bed and early to rise, said lead researcher Kristin Knutson.
But just because the early bird gets the worm doesn't mean that the night owl is left empty handed (empty beaked?). Studies show that night owls and those who wake up later actually are smarter and more creative than their early rising counterparts.
The study, published in Nature Communications, suggests that being genetically programmed to rise early may lead to greater well-being and a lower risk of schizophrenia and depression. However, despite much previous speculation, the results did not reveal any strong links to diseases such as diabetes or obesity.
Elon Musk, CEO of Tesla and SpaceX: 6 hours (1am — 7am) Tim Cook, CEO of Apple: 7 hours (9:30pm — 4:30am) Bill Gates, Co-Founder of Microsoft: 7 hours (12am — 7am) Richard Branson, Founder of Virgin Group: 5–6 hours (12–5/6am)
Stage 3 non-REM sleep is the deepest stage of sleep and the hardest to awaken from. During this stage, heart rate, breathing, and brain waves become regular.
10pm is the perfect bedtime. Going to sleep at 10pm enables you to get the recommended 7–8 hours of sleep, and still wake up by 5 or 6am. That means you can get in at least a 30-minute workout in the morning — a common habit among the most successful and productive people — and still be at work by 8 or 9am.
“There is no such thing as a “fixed or ideal time” to go to bed which will suit all individuals. It is generally advisable to fall asleep between 10 pm to midnight as for most people this is when the circadian rhythm is at a point that favours falling asleep.”
Successful entrepreneurs, including Bill Gates, Jeff Bezos and Warren Buffett, prioritise rest and swear by seven to eight hours of peaceful sleep. Jack Dorsey, CEO of Twitter and Square, reportedly wakes up at five every morning, while Richard Branson, the founder of the Virgin Group, rises at 5:45 am.
A typical circadian rhythm in humans is one where peak alertness is around 2-3 hours after awakening and 8-9 hours after awakening, and where fatigue is most likely at around 3 AM, if you wake up like most people do at around 7-9 AM in the morning. However, this rhythm is impacted by many factors and it can be shifted.