
An early morning routine, often referred to as the “five-to-nine before the nine-to-five” trend, is gaining popularity on TikTok. This trend involves showcasing a leisurely morning routine that includes self-affirmations, workouts, and perhaps planning for the workday ahead. Such routines may lead observers to perceive a sense of sluggishness in others.
Samantha Snowden, a mindfulness teacher at Headspace, a well-known meditation app, observes that there is significant pressure to become a morning person. Some experts argue that waking up at 5 a.m. can notably impact one’s day.
According to Snowden, waking up earlier can boost confidence as it instills a sense of accomplishment. It can also reduce the feeling of being constantly rushed, which often heightens stress and adversely affects mental health. Dr. Nikole Benders-Hadi, a psychiatrist and medical director of behavioral health at Included Health in New York, likens the typical rushed morning to being in an unwinnable race, which does not aid motivation or positivity.
Snowden explains that taking time to slow down in the morning helps regulate the nervous system and thoughts. Utilizing these extra morning hours for self-care can enhance productivity and decrease feelings of exhaustion by day’s end.
When considering an early wake-up, experts advise not to compromise sleep. Lack of sleep can have detrimental mental health effects, including anxiety and depression, and can increase the risk of chronic illnesses like heart disease. Snowden emphasizes the importance of sleep, stating that insufficient rest impacts emotional regulation and the ability to focus, both essential for productivity and fostering meaningful relationships.
Data from the U.S. Centers for Disease Control and Prevention (CDC) shows that over one-third of American adults fail to achieve the recommended minimum of seven hours of sleep per night. Ensuring sufficient sleep includes having a quality mattress, adhering to good sleep hygiene, such as maintaining a consistent wake-up time, avoiding screens before bed, and not consuming alcohol or caffeine in the evening.
Benders-Hadi advises against waking up at 5 a.m. if it prevents achieving restful sleep. Alternatively, a slower morning can be achieved without waking exceptionally early. Reducing morning decisions can help maintain a relaxed pace without sacrificing sleep. Preparing clothes and meals in advance can minimize morning stress.
Snowden suggests spending an extra ten minutes at a slower pace, refraining from checking emails immediately, and practicing positive morning affirmations to set a favorable tone for the day.
Benders-Hadi emphasizes the importance of recognizing personal strengths and weaknesses. Waking up early can benefit individuals who work better in distraction-free environments or require longer self-care routines. However, it’s important to assess whether the additional morning hours enhance productivity.
Adaptation to an earlier routine may not be instant, especially for night owls, as the body’s circadian rhythm needs to adjust. Snowden encourages self-complimenting for striving toward a motivating routine and advises patience during this adjustment period.
Having a clear intention for waking up early, whether for heightened productivity or personal enjoyment, is crucial. For difficult mornings, reconnecting with the original motivation behind the choice to rise early can be helpful. Snowden advises understanding the benefits that personally resonate and bring satisfaction from the change in routine.