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The early morning wakeup has even become a TikTok trend coined the \u201cfive-to-nine before the nine-to-five,\u201d where video montages illustrate a slow morning aesthetic of self-affirmations<\/a>, workouts, and maybe even a head start into planning for the work day. It can make the rest of the world feel lazy.\u00a0<\/p>\n \u201cThe pressure to be a morning person is pretty intense,\u201d says Samantha Snowden, a mindfulness teacher at Headspace<\/a>, the popular meditation app<\/a>.\u00a0<\/p>\n So, will waking up at 5 a.m. make all the difference to your day? Some experts say yes.<\/p>\n For starters, getting up earlier can improve confidence, Snowden says, because it can feel like an accomplishment. And there\u2019s something to be said for not constantly feeling like you\u2019re in a rush, which only elevates stress levels <\/a>and negatively impacts mental health<\/a>.\u00a0\u00a0<\/p>\n \u201cIt\u2019s like always feeling like you are behind in a race you can\u2019t possibly win, which isn\u2019t useful for motivation or positivity,\u201d says \u200b\u200bDr. Nikole Benders-Hadi, a psychiatrist based in New York and the medical director of behavioral health at Included Health, about the typical workday morning.\u00a0<\/p>\n Slowing down helps our nervous system ease off the gas and regulate our thoughts, Snowden says. And, if you can use those extra morning hours to make time for yourself <\/a>in a way that calms you down, it can bolster productivity and make you feel less depleted<\/a> by the end of the day.\u00a0<\/p>\n If you\u2019re contemplating rising before the sun, experts say you need to keep in mind the following:\u00a0<\/p>\n Choosing to move up that alarm should not come at the expense of sleep<\/a>. Over time, a lack of sleep<\/a> can lead to negative mental health outcomes like anxiety and depression and put people at risk for chronic illnesses like heart disease.\u00a0<\/p>\n \u201cEveryone has a different kind of job with different kinds of demands, and a lack of sleep can present many challenges for us, as far as emotion regulation [and] our ability to focus,\u201d Snowden says. \u201cThese are big capacities that we need to get through the day, to be productive and do our jobs well, and to be present for our loved ones.\u201d<\/p>\n More than a third of American adults do not get the recommended minimum of seven hours of sleep a night as it is, according to the U.S. Centers for Disease Control and Prevention (CDC)<\/a>. Prioritizing sleep means having good sleep hygiene<\/a>, including waking up around the same time each day, limiting screens before bed, not consuming alcohol or caffeine in the evenings, and having a wind-down routine.\u00a0<\/p>\n \u201cIf getting up at 5 a.m. every morning creates a barrier to you getting enough restful sleep, don\u2019t do it,\u201d says Benders-Hadi.\u00a0<\/p>\n Waking up early helps diminish that uncomfortable feeling of being rushed. But Benders-Hadi says there are alternative, more incremental steps that can instill that sense of slowness without sacrificing sleep.\u00a0<\/p>\n One way is through choice reduction<\/a>, or limiting the number of things that you need to decide on the morning of a busy day when your stress levels tend to peak.\u00a0<\/p>\n \u201cThink about reorganizing your morning routine so you have less to do, for example. Lay out the clothes you plan to wear the night before,\u201d Benders-Hadi says. \u201cPrep your breakfast and lunch meals to-go ahead of time, and do the same thing for any family members you may be caring for.\u201d\u00a0<\/p>\n Snowden says you can spend 10 extra minutes slowing down (even walking a bit slower to the shower in the morning), not checking emails right away, and practicing a kindness message. A few examples: \u201cMay my day be filled with ease. May I see possibility today. May I enter my first meeting with an optimistic attitude,\u201d she says.\u00a0<\/p>\n \u201cYou\u2019re checking in with your body sensations, your mood that morning, and you\u2019re observing it with nonjudgment, with openness,\u201d she says. \u201cThat sets the tone, that sets the rhythm, the speed, [and] the pace of your morning.\u201d\u00a0<\/p>\n Benders-Hadi recommends we all be honest about whether a few more hours 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, getting up early can help.\u00a0<\/p>\n \u201cYou should also take into consideration whether the change in routine will lead to improved productivity, or whether they will just be stuffing more into their day,\u201d she says. \u201cRegarding work, for example, do you have a set amount of work you need to accomplish each day, where starting earlier enables you to finish earlier, or will getting up earlier simply add more to your plate?\u201d<\/p>\n Especially for the night owls, choosing to get up earlier won\u2019t feel comfortable immediately. The body\u2019s circadian rhythm, or natural body clock, needs time to adjust to the new routine, Snowden says.\u00a0<\/p>\n Instead, compliment yourself for wanting to engage in something that feels motivating and be patient, she says.\u00a0<\/p>\n On days when rolling out of bed feels downright impossible, it\u2019s important to return to your intention to get up, whether that\u2019s to improve your daily productivity or enjoy extra time to read or work out. Talking to other early morning risers can help you understand what motivates them. Wanting to follow a trend, especially on the hard days, won\u2019t be enough.\u00a0<\/p>\n \u201cYou\u2019re going to kind of need to connect back to your motivation,\u201d Snowden says. \u201cWhat is driving this for you? And what do you imagine to be the benefits that you\u2019re really personally going to enjoy and get from this?\u201d<\/p>\n For more on improving your daily routine: <\/p>\n<\/div>\n Learn how to navigate and strengthen trust in your business with The Trust Factor, a weekly newsletter examining what leaders need to succeed. Sign up here.<\/a><\/p>\n<\/div>\n\nDon\u2019t sacrifice sleep\u00a0<\/strong><\/h2>\n
You can \u201cslow down\u201d your morning without getting up super early\u00a0<\/strong><\/h2>\n
Know your strengths and weaknesses<\/strong><\/h2>\n
Don\u2019t expect to adjust right away\u00a0<\/strong><\/h2>\n
Have an intention\u00a0<\/strong><\/h2>\n
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