March 13 marks World Sleep Day and with this in mind, we’re looking at what research has to say about the 5 AM club benefits.
You might have seen the 5 AM club popularised across social media, however the idea behind waking up at 5 AM comes from a book by Robin Sharma. In it, Robin introduces a morning routine that aims to maximise productivity and improve their overall health. It encourages readers to start their day at 5 AM and use this time in the early hours to exercise, reflect, and plan.
The book claims this practice will help people to discover new talents, new personality traits and success. Some who have tried this practice, claim that the 5 AM club boosts their motivation and helps them achieve more throughout the day.
Despite this, does waking up at 5 AM really improve productivity, or is it just a myth? Here is what research has to say.
The myth of the 5 AM grind
With many successful media figures promoting the 5 AM club, it seems like this is something everyone who wants to be successful, should be doing. However, sleep studies show that the 5 AM routine might not work with everyone’s individual biological rhythm, which is partly rooted in our genes. Because of our different body clocks, we as people have different genetic variations and environmental factors that make us either more productive in the morning, or the evening.
So, the 5 AM club does not have a direct link to productivity, as we all operate differently, and the concept of the 5 AM club is not a ”one size fits all” approach. For someone, whose biological rhythm is either extremely advanced, or delayed, waking up at 5 AM can be counterproductive.
What do sleep experts think of the 5 AM club
Clinical social worker and therapist, Zack Goldman, says that not going to bed early and waking up at 5 AM can actually be harmful. Lack of sleep leads to health issues such as high blood pressure, anxiety, depression and weak immune system.
Russell Foster, head of Sleep and Circadian Neuroscience Institute at Oxford University, says that despite plenty of research suggesting that waking up earlier can make you happier, one would need to go to bed by 9pm to get enough sleep. And the reality is that not many people can/want to do that. This, once again, results in lack of sleep with its many disadvantages. If anything, Russell points out, the 5 AM club pushes the narrative that this is something everyone should be doing, when not all of our bodies work on the same rhythms.
Changing the narrative
The reality is that sleep deprivation leads to burnout and with an average UK adult only getting six hours of sleep every night, we’re slowly approaching exhaustion.
Instead of looking at the 5 AM club as a form of ”one size fits all” productivity, companies across the world, such as Google, Nike, Ben & Jerry’s and others, are creating nap spaces to boost employee productivity, creativity as well as mental health. This helps change the narrative that successful people should run on little sleep.
According to Rita Aouad, psychiatrist and sleep specialist at Ohio State University, a nap of around 20 minutes has a positive effect on work performance, mood and alertness.
Should you join the 5 AM club?
The reality is that the 5 AM club is not a simple key to productivity. Whether it works or not depends on individual sleep needs, lifestyle and energy patterns. So, while someone who is a night owl might find it hard to fall asleep early and wake up at 5 AM, early risers might benefit from this routine more. However, focusing on consistent, high-quality sleep and sustainable work habits is something we can all incorporate more into our lives this World Sleep Day.
If you’re looking for ways to improve your sleep, explore the Mammoth range today and find your nearest stockist here.