Archive · 11 Jan 2026
Experts Debate the 5 a.m. Wake-Up Trend
Some people think waking up at 5 a.m.
can make you more productive, but experts say it's not good for everyone.
Most people need 7 to 9 hours of sleep, and waking up too early can make you feel tired and unhappy.
Your body has a natural clock, and some people are naturally early risers (larks), while others are night owls.
If you try to wake up at 5 a.m.
but your body isn't used to it, you might feel like you have jet lag on weekends.
To wake up easier, try getting morning sunlight, using a light gadget, and avoiding caffeine and alcohol before bed.
Also, exercising in the morning can help you feel more awake.
Waking up at 5 a.m. is trendy but may not be suitable for everyone, according to sleep experts.
Most Americans are sleep-deprived, with 57% reporting they need more sleep.
Your ideal wake-up time is linked to your chronotype—whether you're a lark, bear, or owl.
Forcing an early wake-up time can lead to feelings of jet lag and depression.
Tips for easier wake-ups include morning sunlight, limiting caffeine and alcohol, and morning workouts.
- Who
- Americans, particularly those aspiring to be more productive and fit
- What
- The debate over the effectiveness and health implications of waking up at 5 a.m.
- When
- Emerging from the drowsy holidays with New Year's resolutions
- Where
- United States
- Why
- To be more productive and fit, but experts warn it may not be suitable for everyone
- Recommended Sleep Hours
- 7 to 9 hours
- Percentage of Americans Sleep-Deprived
- 57%
- Percentage Getting 5 or Less Hours of Sleep
- 20%
- Percentage of Larks (Early Birds)
- 15% to 20%
- Percentage of Bears (Peak Performance 10 a.m. to 2 p.m.)
- 55% to 65%
- Percentage of Owls (Night People)
- 15% to 20%
- Recommended Caffeine Cut-Off Time
- 2 p.m.
- Recommended Alcohol Cut-Off Time
- 3 hours before bedtime