I Joined the 5 Am Club – And Why You Should Too

Oprah, Bill Gates, and Michelle Obama have something in common. Word has it they set their alarms for 5 am. The early bird catches the worm, right? If the super successful are doing it, are the rest of us missing a trick?

I’ve never been one for sleeping in, but 5 am also felt a little undesirable, especially in the dead of British winter. After years of babies and toddlers waking me at 5 am, how could I voluntarily choose this time to start my day?

But what if those early risers are onto something? What if those quiet, pre-dawn hours hold the key to unlocking a more productive, fulfilling, and balanced life – no matter what your goals are?

I gave it a go. It was tough, I’m not going to lie. The first week was a little brutal, but the pros started to outweigh the cons. Mornings were no longer a foggy mad dash. The rushing and chaos were replaced by a peaceful and focused start to the day. 

Time to enjoy hot coffee – need I say more? Time to cross off some of the to-do list, respond to emails or simply make my bed had a huge impact on how I took on the rest of my day. 

It may sound trivial and insignificant, but that extra hour can be more productive than a whole working day. So, yes, Oprah knows what she’s doing. 

The 5 am Club is not some exclusive establishment reserved for the world’s big movers and shakers; the truth is, anyone can benefit from it.

Have you tried it? If not, are you ready to experience the power of waking up before the world?

The Science Behind Early Rising

Let’s look at why your body and mind might thank you for that early alarm.

• Improved Mental Health: Research suggests a link between waking up early and a reduced risk of depression, anxiety, and stress. The peaceful stillness of the morning provides a perfect time for mindfulness practices such as meditation and journaling, helping you centre yourself before the day’s chaos descends.
  
  
• Increased Productivity & Focus: Imagine a day when you’ve already tackled your most important task before most people have had their first cup of coffee. With fewer distractions and a quieter environment, those early hours can enable deep focus, making them ideal for complex projects or creative thinking.
  
  
• Boosted Physical Well-being: Your body’s cortisol levels, which influence energy, naturally peak in the morning. Capitalise on this by dedicating those hours to exercise. Plus, numerous studies link early rising with improved sleep quality, healthier eating habits, and overall better physical health.
  
  
• Importance of Sleep Consistency: Here’s where the “2-hour rule” comes in. While waking up early is beneficial, sleeping in for more than two hours past your usual wake-up time throws off your internal clock. Similarly, going to bed significantly later than usual disrupts your circadian rhythm. This inconsistency creates a “social jet lag” effect, leaving you feeling groggy, irritable, and less productive.

Motivation & Making the Most of Your Morning

Convinced of the benefits, but still feeling the pull of your duvet? Here’s how to stay committed to the early bird lifestyle:

• Embrace the “Why”: Before you change your alarm, get clear on your motivation. Do you want more time to focus on your career? Improve your health? Enjoy a hobby? Connecting your early wake-up to these personal goals helps motivate you when the alarm blares.

• Create a Personalised Routine: What does the ideal 5 am morning look like for you? Experiment to find what works. It could be a quiet meditation session, a workout, journaling, tackling work tasks, or doing something creative. The key is to focus on activities that energise and inspire you. It could simply be a hot coffee in peace watching the sunrise. Whatever floats your boat.

• Develop Discipline & Consistency: Change is hard, especially when your bed feels so comfortable. Start gradually, shifting your wake-up time back by 15 minutes each day. This is what I did: a gradual approach. The key is consistency, so stick to a relatively similar wake-up time (within the 2-hour window), even on weekends. Your body will thank you.

• The Power of Visualisation: Take a few minutes to visualise your ideal early morning routine. Picture yourself waking up energised, accomplishing your goals, and feeling a deep sense of fulfilment. This powerful visualisation helps your motivation for change.

The world won’t change if you hit snooze. That extra hour of sleep won’t suddenly grant you the life you desire. But unlocking those precious golden hours of the early morning might. You have the potential to boost your productivity, improve your mental and physical well-being, and cultivate a profound sense of purpose. 

“Lose an hour in the morning, and you will spend all day looking for it.” – Richard Whately

I’m not going to sit here and pretend this was a breeze; it really wasn’t the easiest of changes to make. The first few weeks were challenging. Your body is accustomed to a different rhythm, and the temptation to give up is strong. If you find yourself in this position, all I can say is – push through. That’s what I did and I’m so glad I didn’t throw the towel in and hit snooze. The benefits you discover on the other side are well worth the initial pain.

You can set yourself a challenge for the next 30 days and commit to waking up at 5 am. Hopefully, you will notice your focus sharpens, your mood improves, and you develop a strong sense of momentum. You may just find yourself a 5 am convert for life.

Additional Tips on Joining the 5 Am Club:

• Invest in a good alarm clock. Maybe one that simulates a sunrise or gets you out of bed. I have one that gradually lights up the room, mimicking the sunrise, and this helps me out of deep sleep in a more gentle way than a fog horn!
  
• Place your alarm across the room: This forces you to get up to turn it off. I know it’s painful, but it works.
  
• Hydrate immediately: A glass of water helps you wake up and rehydrate after sleep. I always place a large glass next to my bed and drink it as soon as I wake.
  
• Make your bed: This small victory sets a productive tone for the day.

A National Sleep Foundation study found people who make their beds in the morning tend to feel more productive and have a higher sense of well-being.

• Open your curtains: Natural light helps signal to your body it’s time to wake up.
  
• Avoid screens for the first hour: Let your mind wake up gently without the overstimulation of social media or news.

Remember, the 5 am routine isn’t a magic bullet. It’s an extra tool in your toolkit, a very powerful one. With this by your side, you can build your life the way you want it.

What are your thoughts on the 5 am club? Do you love or loathe the idea?