Unlocking Productivity: The Truth About Morning Routines
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Chapter 1: The Myth of Early Rising
If you're here, you likely fall into one of these categories:
- You aim to rise early, but it often doesn’t pan out.
- You’re weary of self-help gurus preaching about the necessity of 5 AM starts for success.
- All of the above.
While there's no denying that waking up early can be beneficial—offering more time for productivity and personal reflection—it can also lead to disappointment. What happens when you plan to rise at 5 AM but end up hitting the snooze button instead? If you’re anything like me, feelings of guilt and self-criticism can set in.
After some reflection, I realized that starting my day with negativity wasn't constructive. So, I decided to make a change: I now wake up at 7:30 AM consistently. (Note: If you have young children who dictate your sleep schedule, this advice may not apply to you.)
Benefits of a Consistent Wake-Up Time
“The most important advice I can give people who are struggling with sleep or want to get good-quality sleep is to keep it regular.” — Matthew Walker
Experts agree that the key to restorative sleep is waking up at the same time each day. The specific hour is less important than the consistency, as it helps you achieve a full night’s rest.
Stop Dreading the Morning
Consistently waking up at the same time helps establish a reliable sleep routine, keeping your circadian rhythm in sync. Eventually, you may find you no longer need an alarm clock; your body will naturally wake at the right time. This leads to enhanced sleep quality, better immune function, and improved digestion among other benefits.
Conversely, waking up during a deep sleep stage can drain your energy and lead to a rough start to the day. Sleep expert Michael Breus notes that most individuals experience deep sleep between 4 AM and 6 AM, making early wake-ups particularly challenging. Therefore, there's little need to rise before 6 AM unless absolutely necessary.
Setting Yourself Up for Productivity
Would you be more productive if you woke at 5 AM? Perhaps. However, this requires going to bed early—ideally by 10 PM to achieve 7 hours of sleep. Yet, how many of us can consistently be asleep by then? If your bedtime is later, you risk insufficient rest, leading to a day fueled by caffeine and diminished focus.
Adequate sleep enhances your ability to concentrate. Operating on less than 7 hours often leads to distractions, especially with the internet's many diversions.
The goal is clear: prioritize sufficient sleep over an early wake-up time to foster productivity.
Crafting a Sustainable Routine
Adopting a consistent wake-up time simplifies sticking to your daily routine. This is vital for pursuing goals like fitness, writing, or learning new skills. Finding time to work toward your objectives is often the most significant hurdle.
A fluctuating wake-up time—rising at 5 AM one day and 7 AM the next—can disrupt your routine, forcing you to skip essential activities. This inconsistency can hinder your progress and lead to feelings of disappointment.
The solution? Identify the bedtime that allows for 7-8 hours of sleep while maintaining a consistent wake-up time, and design your routine around that.
Calculating Your Ideal Bedtime
Experts recommend aiming for five sleep cycles per night (approximately 90 minutes each). According to Dr. Michael Breus, a clinical psychologist and sleep specialist, you can use this formula to determine your ideal bedtime:
(5 cycles x 90 min) + 20 min to fall asleep = 470 minutes, or about 7.8 hours.
For example, if I wake up at 7:30 AM, I should aim to be in bed by 11:30 PM. Personally, going to bed consistently is more challenging than waking up at the same time. Setting an alarm to remind you when to prepare for bed can help.
The Importance of Morning Mindset
If you continuously set an alarm for 5 AM only to hit snooze, you’ll likely end up feeling frustrated for not keeping the promise made to yourself the night before. This frustration can linger throughout your day.
Instead, commit to waking up at the same time each day, even if it’s later than your “ideal” wake-up time. Just remember, sleep scientists advise against getting less than five hours of sleep, regardless of your morning plans.
If family or work demands mean sacrificing sleep to achieve your goals, don’t be hard on yourself for not being part of the 5 AM club. It’s okay to prioritize rest.
Chapter 2: Embracing a New Perspective
In this video, "You do NOT have to wake up at 5am to be SUCCESSFUL," the speaker discusses alternative approaches to morning routines and how early rising isn't a prerequisite for success.
The second video, "5 Goal Setting Mistakes And How To Fix Them This 2024 | Mel Robbins," addresses common pitfalls in goal setting and offers practical solutions.