Khaberni - Sleep science experts think that promoting the idea of waking up in the early dawn hours as a general path to success and productivity does not accurately reflect scientific reality, especially considering the clear biological differences among people.
In recent years, social media platforms and self-development books have spread invitations to join what is known as "The 5AM Club," seen as a means to enhance discipline and achieve success. However, specialists warn that this approach overlooks the nature of sleep and the variation in sleep patterns among people.
Sleep science specialist Gunter Aman-Jenson says that this idea is based on a simplistic assumption that early rising automatically leads to discipline and thereby success. He clarifies that sleep is governed by biological laws, and each person has an internal clock that is difficult to drastically change.
We are not the same.. What does the biological clock say?
Neurologist Birgit Hogl explains that research distinguishes between different patterns of daily rhythm. There are "morning lovers" who reach their peak mental and physical activity in the early hours of the day, versus "evening lovers" who prefer to stay up late and reach their highest levels of concentration in the afternoon or evening.
She points out that imposing an early waking pattern on everyone could disrupt the recommended sleep duration, which ranges between 7 and 9 hours daily. A person who aims to wake up at 5 a.m. often needs to go to sleep around 9 p.m., which does not fit with the lifestyle of many, whether for professional or social reasons.
According to estimates by Aman-Jenson, about 20-25% of people belong to the morning type, compared to 20-30% for the evening type, while about half of the population falls into a middle area between them. This means that the equation "early rising = success" cannot be generalized to the majority of society.
What matters is not when you wake up.. but how you sleep?
Experts emphasize that ignoring the body's biological needs negatively affects health and performance, calling for a reconsideration of the concept of success away from ready-made molds.
Aman-Jenson states that the best approach does not start with forcibly changing the waking time, but by understanding and respecting the limits of the body, stressing that good sleep forms the basis of health, satisfaction, and productivity over the long term, regardless of the peak time in which an individual operates at their best.
Reading before bed.
Four Pillars for Good Sleep
In this context, neurologist Hogl identifies four essential factors for achieving restful and deep sleep:
Darkness: Reducing lighting in the bedroom and using blackout curtains or an eye mask, because light directly affects the biological clock.
Quiet: Avoiding noise as much as possible, even if it is slight, since it can harm sleep quality and disrupt its deep stages.
Temperature: Keeping a moderate temperature in the bedroom, as the body sleeps better when its temperature slightly drops.
Meal times: Avoiding heavy meals directly before bedtime, and not going to bed on an entirely empty stomach, as either too much hunger or fullness can disrupt sleep.
Risks of Sleep Deprivation and Chronic Deprivation
Experts believe that chronic sleep deprivation not only affects concentration, memory, and decision-making, but also increases pain sensitivity and affects the ability to regulate emotions and control impulses.
Long-term studies also link sleep shortage with an increased risk of metabolic disorders, such as diabetes, high blood pressure, and heart diseases.
Aman-Jenson points out that about 95% of people do not get enough sleep, noting that the problem has become not only individual but also linked to modern lifestyles, such as school and work schedules that do not always align with the biological clock of many people, especially those who are naturally inclined to the evening type.
