Neuroscientists Says 'Waking Up At 5AM' Could Be Harmful For Your Brain

Like most of us, I too grew up believing that waking up early was the ultimate key to success. "The early bird catches the worm," so people claimed. To get great marks at school, ace every interview for employment, or merely enjoy a profitable day seemed as if all such goals pivoted upon starting at a prompt time in the day. So of course, I too join the '5 AM club.' But despite how hard I tried, I was groggy, unfocused, and mentally exhausted by noon. Was I simply not disciplined enough? Or was this strict routine doing me more harm than good?

In recent years, social media has built up the fantasy of rising at 5 AM. Influencers, business owners, and personal development coaches attest that it increases productivity, sharpens mental focus, and disciplines you. Yet, although the time may suit some, neuroscientists have begun to ask if it really works for everyone—or if it's harming our brain health.

Neuroscientist Dr. Rachel Barr recently used TikTok to debunk the long-held assumption that rising early is the key to success. "Is waking up at 5 AM every day going to make you get the most out of your brain?" she posed. Her point? It's not about waking up, but about when your body is naturally set to be awake.

Your Circadian Rhythm Determines Your Optimal Wake Time

At the heart of this conversation is our circadian rhythm—our internal clock, which governs hunger, alertness, and sleep patterns. Though external stimuli such as light exposure play a role, much of our sleep-wake cycle is controlled by genetics.

If you are a genetically determined night owl, waking up at 5 AM may be doing more harm than good. Night owls typically experience maximum productivity in the later part of the day, and imposing an early wake-up call may lead to lethargy, drowsiness, and even long-term brain problems. Dr. Barr highlighted that people who tamper with their natural sleep-wake cycle risk missing out on REM (Rapid Eye Movement) sleep, which is vital for brain activity.

Why REM Sleep Is Important for Brain Health?

REM sleep is the most important stage of the sleep cycle for brain health. Happening mostly in the latter half of the night, REM sleep is in charge of memory consolidation, emotional regulation, and cognitive processing. Interfering with this stage by waking up too early may have grave implications.

New research has found that those who frequently short their sleep are at a higher risk of losing their mental sharpness. In 2016, one study found there was a significant association between disrupted sleep and the possibility of getting dementia. Research into Alzheimer's disease has also shown that people who put REM sleep off for over 98 minutes from when they have fallen asleep have very high amyloid and tau protein levels—markers of neurodegeneration.

How Does Chronic Sleep Deprivation Impact the Body?

Apart from neurodegenerative threat, chronic sleep deprivation has other negative effects. Poor sleep has been associated by sleep specialists with:

Memory loss

Fragmented sleep interferes with the capacity of the brain to process and store new material.

Poor judgment

Sleep deprivation impairs control of impulses as well as the ability to problem-solve.

Mood disorders

Sleep deficiency has a direct association with greater risk of mood instability, anxiety, and depression.

Weakened immune system

Poor sleep weakens the body and makes it more vulnerable to infection and illness.

Greater risk of heart disease and diabetes

Sleep loss impacts metabolism and blood pressure control.

Why it is Important to Prioritize Sleep Over a Strict Wake-Up Time?

If 5 AM waking is your thing, that's fine—but it must never be at the cost of quality sleep. The emphasis should be on getting enough rest every time, not on sticking to a random wake-up time.

Experts recommend sleep hygiene over pushing yourself into an unnatural wake-up schedule. Here's how:

• Determine when you naturally feel most awake and set your sleep time based on that.
• Stay away from screens, heavy food, and caffeine at bedtime.
• Make sure your bedroom is dark, cool, and quiet.
• If you find yourself consistently feeling tired, your wake-up time might be operating against you, not for you.

While early morning rising has been touted as the ultimate productivity hack, the science is not what it's cracked up to be. Waking at 5 AM is not necessarily evil—but it's not necessarily awesome, either. The actual secret to maximum brain functioning, productivity, and overall long-term health is getting enough high-quality sleep that's specific to your personal circadian rhythm.

So before you hit that 5 AM wake-up call, ask yourself—are you getting up early because it really is good for you, or simply because someone told you its "good"?