The 5am myth: Waking early won’t make you more successful

At 5am, social media fills with proof that the early risers have already won the day. Cold plunges. Journals. Sunrise runs. Productivity gurus insist this is the routine that separates high performers from everyone else, reinforced by high-profile early risers such as Apple CEO Tim Cook, entrepreneur Richard Branson and Hollywood actor Jennifer Aniston.

The message is simple: wake earlier, perform better. But the science tells a more complicated story. For many people, a 5am routine clashes with their biology and can undermine both health and productivity. Much depends on your individual biological rhythm, or “chronotype”.

Chronotypes reflect when people naturally feel alert or sleepy, and genetics play a major role in shaping them. Research shows that sleep timing is partly rooted in our genes, and chronotype is heritable. Chronotype also shifts across the lifespan, with adolescents tending toward later sleep pattern and older adults often shifting earlier. Most people are not extreme larks or owls, but fall somewhere in between.