How to wake up at 5am: 8 tips to become an early bird
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn why waking up at 5am and getting up earlier could improve your morning routine and wellbeing. Plus, 8 tips to help you become a morning person.
Waking up at 5am might feel like a challenge, but it could be a worthwhile (and achievable) one. Imagine having a head start on the day, enjoying the quiet morning hours, and finding time for yourself before the rest of the world wakes up. That’s one of the benefits of becoming more of an early riser. This change isn't just about adjusting your alarm clock, it's a shift towards what can be a more productive, calm and fulfilling lifestyle.
With an understanding of your body's circadian rhythm and a few tweaks to your morning routine, you can discover the joys of being up with the sun in an effort to enhance your entire day.
The benefits of waking up at 5am
If you’ve ever been up in the early morning, you may know just how peaceful and quiet it can be. Waking up at 5am lets you experience these moments of calm every morning, which can set you up for a more positive day. There’s potential for boosting your mental health and increasing productivity which may lead to a deeper connection with the world. As you embrace the early morning, you may find that it's not just your wake-up time that changes, but your whole approach to each day. Here are some of the benefits.
Starting your day in peace: Early mornings are usually calm and serene. There's less noise, fewer distractions, and it feels like you have the world to yourself. This peaceful time is perfect for planning your day, enjoying a cup of tea, or just sitting in silence.
Boosting your productivity: Waking up early gives you something of a head start to your day. This time can be used to focus on a hobby, exercise, or take care of yourself. It's a great opportunity to do things you might not have time for later in the day.
Improving mental health: Early risers can feel more optimistic and less stressed. The morning quiet may help to clear your mind, setting a positive tone for the rest of the day.
Syncing with your circadian rhythm: Your body has a natural clock called the circadian rhythm. It controls when you feel awake and when you feel sleepy. Waking up early can help align your daily routine with this internal clock, which may lead to better sleep at night and more energy during the day.
Making time for exercise and healthy habits: With extra time in the morning, you might be better able to fit in a workout, a healthy breakfast, or meditation. These activities could help to boost your mood and energy levels, making it easier to tackle your day.
Enhancing focus and concentration: Mornings can be the best time for tasks that require focus. With fewer interruptions, you can concentrate better and accomplish tasks more efficiently.
Enjoying nature's beauty: Waking up at 5am often means you get to see the sunrise. There's something special about starting your day with this natural spectacle — it can help you feel connected to the world around you.
Setting a positive example: By managing your time well and taking care of your health, getting up earlier to support yourself could be a good example to set for others. Your commitment to waking up early may even inspire your friends and family to try it, too.
How to wake up at 5am: 8 ways to become more of an early bird
Transforming into an early riser means more than just setting your alarm clock earlier, it involves changing your habits and mindset.
Waking up at 5am can become a natural part of your routine, but consistency is key. With patience and persistence, you may find you start to enjoy those early morning hours more than you ever thought possible.
1. Adjust your alarm gradually
Don’t jump straight to a 5am wake-up. Start by setting your alarm 15 minutes earlier than usual, then adjust it earlier every few days. This gradual change makes it easier for your body to adapt.
2. Stick to a consistent sleep schedule
Go to bed and get up at the same time every day (even on the weekend or on days off) to help your body get into a rhythm. This consistency strengthens your body's internal clock, making it easier to wake up early naturally.
3. Create a relaxing evening routine
Spend the last hour before bed doing calm activities. You could read, listen to soft music, or practice deep breathing. This routine signals your body that it's time to wind down and sleep.
💙 Let our Sleep playlists be the soothing background track to your evening routine. Or press play on one of your favorite Sleep Stories.
4. Limit caffeine and heavy meals before bed
Avoid coffee, tea, or rich, spicy foods in the evening. These can disrupt your sleep and make it harder to wake up early. They might also contribute to acid reflux which could further disrupt sleep.
5. Start your morning with activities you love or are passionate about
Give yourself something to look forward to in the morning. It could be a favorite breakfast, a quiet walk, or time for a hobby. This motivation can make getting out of bed easier.
💙 If you enjoy gentle movement to help wake your body up, try out the Daily Move in the morning.
6. Prepare the night before and make a plan with clear goals
Set out your clothes, pack your bag, or organize your work materials before bed. Preparation can help to reduce stress in the morning and saves time.
Once you’re up, have a clear plan for what you’ll do with that time. Are you going to do 20 minutes of mindful movement followed by a 10 minute meditation, or will you write in your journal or tackle a specific work assignment that you’ve been meaning to get ahead of? Planning and setting goals helps to keep you motivated.
7. Get the best sleep you can by optimizing your sleep environment
Make sure your bedroom is quiet, dark, and cool. A comfortable sleep environment helps you fall asleep faster and sleep more soundly. If you’re getting good quality sleep, you’re likely to be able to wake up more easily in the mornings.
💙 Try our white or brown noise (or any other relaxing Soundscape you like) to calm your mind and reduce any background noises that may wake you up during the night.
8. Reward yourself for small wins, but remember to be patient with yourself too
Acknowledge your effort and treat yourself to little rewards, like a special coffee or extra time for a hobby. Remember though that if you find that some days you’re not able to get up and need extra sleep, that’s perfectly okay. Sometimes the body and mind need rest and the best thing you can do is support yourself by prioritizing sleep when it’s needed.
How to wake up at 5am FAQs
How do I train myself to wake up at 5am?
Training yourself to wake up at 5am involves a mix of habit-building and lifestyle adjustments. Start by gradually setting your alarm earlier, maybe by 15 minutes every few days. Create a calming bedtime routine to help signal to your body that it's time to sleep. Also, ensure your bedroom environment supports good sleep — it should be dark, cool, and quiet. Keep your mornings exciting with activities you look forward to. And remember, consistency is key. Go to bed and wake up at the same time every day, even on weekends. With patience and persistence, your body will adapt to this new schedule.
What are the cons of waking up at 5am?
Waking up at 5am has many benefits but can have downsides if not managed well. If you don't get enough sleep at night, you might face sleep deprivation, leading to tiredness and reduced focus during the day. To avoid this, ensure you get enough sleep by going to bed early enough to allow for 7–9 hours of rest. Also, waking up early might not suit everyone's natural sleep patterns, especially if you're more of a night owl. Listen to your body and adjust as needed.
How early should I sleep to wake up at 5am?
To wake up at 5am feeling refreshed, aim for 7–9 hours of sleep. This means you should go to bed between 8pm and 10pm. A consistent bedtime routine can signal your body that it's time to wind down. Create a relaxing pre-sleep routine like reading or listening to calming music. Avoid screens, caffeine, and heavy meals close to bedtime, as these can disrupt sleep.
Is 10pm to 5am enough sleep?
A: Yes, sleeping from 10pm to 5am provides seven hours of rest, which is within the recommended range for most adults. However, everyone's sleep needs are different. Pay attention to how you feel during the day. If you're tired, you might need to go to bed earlier or adjust your morning wake-up time. Ensure your sleep is not just long enough but also good quality. A dark, quiet, and cool bedroom can help improve your sleep quality.
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