How You Can Wake Up At 5am (Without Alarms)
I would neglect sleep.
I'd stay up late all the time, letting procrastination stretch into the night.
And I'd repeatedly hit the snooze button until the very last moment, leading to a panicked rush to get to work by 7:30am.
This routine was ingrained in me.
I often found myself staying awake well past my intended bedtime, convincing myself that I'd figure out a way to make up for the lost hours in the morning.
As the alarm rang, I'd hit snooze, only to be met with the next alarm, accompanied by a surge of anxious feelings about being late.
It seemed like I was always playing catch-up, unable to get ahead.
If this sounds familiar and you want to break free from being a slave to the snooze cycle like I did then, keep reading.
So what do Tim Cook, Mark Walhberg, The Rock & Richard Branson have in common?
You guessed it. They all wake up at stupid o’clock.
They’re all admirable in their own way so... Should we try to be like them?
For most of us, waking up hours before we normally do seems like an unattractive proposal. But what if told you that it has the power to change actually your life?
In this article, I’m going to explain why we feel tired when we wake up and the different sleep stages, I’ll talk about my routine and how I wake up at 5am without alarms.
So why do we feel so tired and groggy in the mornings the minute we wake up?
Picture this:
You have a bit of a late night and you set an alarm for the morning so you don’t miss the bus for work.
The second your alarm rings you find yourself searching for the source of the noise and once you hit snooze, you rest your head on your pillow, you feel confused, groggy and don’t know what time it is or where in the world you are.
All you want to do is go right back to sleep.
This feeling of tiredness and resistance of getting up is known as sleep inertia.
Symptoms include confusion, disorientation, poor reaction time, impaired cognitive ability as well as a strong desire to go straight back to sleep.
It can last anything from a few minutes to an hour and the exact biological mechanism for it is unknown.
You’d think that from an evolutionary perspective, it might be better to be able to rapidly wake up and be fully alert in response to a potential threat.
On the flip side, a more gradual awakening process could be a protective mechanism from the sleep to wake transition.
We’re not sure yet.
It can have real life consequences like in my profession for example where you work rotating shifts during days and nights.
I’ve felt this when I’ve been on call during the night and you shut your eyes for a quick nap and before you know it, the piercing sound of your bleep going off wakes you up.
And you’re in this state of confusion.
Then you have to wake yourself up as quickly as possible and be ready to make important decisions.
It’s hard to overcome sometimes.
OK - let’s break down the different stages of sleep.
Stage 1 is the transitional phase between wakefulness and sleep.
It's a light sleep stage which lasts just a few minutes.
Muscle activity decreases, and your breathing and heart rate start to slow down.
During this stage, you might experience hypnic jerks or sudden muscle contractions.
Stage 2 is the main part of your light sleep.
It's characterised by a further decrease in muscle activity and a slowing of brain waves.
You also get sleep spindles which are short bursts of rapid brain activity and K-complexes, which are sharp waveforms.
Your body is basically preparing itself for deeper sleep.
Stage 3 is known as slow-wave sleep (SWS) or deep sleep.
Your brain waves become even slower, and it's more difficult to wake you up.
This is the time when physical restoration and repair processes take place, such as tissue growth and repair, immune system strengthening, and energy replenishment.
Stage 4 is Rapid Eye Movement (REM) Sleep.
REM sleep is characterised by rapid eye movements, increased brain activity, and vivid dreaming. Despite the heightened brain activity, your muscles are largely paralysed, preventing you from acting out your dreams.
REM sleep is crucial for cognitive processes like learning, memory consolidation, and emotional regulation.
Now, let's connect these stages to sleep inertia:
When you wake up naturally, your body tends to go through a complete sleep cycle, transitioning from light sleep to deep sleep and finally to REM sleep. Waking up during the light sleep stages or during REM sleep is often less disruptive and leads to less severe sleep inertia.
However, if you're awakened abruptly from deep sleep especially if you were experiencing slow-wave sleep, you're more likely to experience sleep inertia.
This grogginess occurs because your brain and body need time to transition from the slower brainwave patterns of deep sleep to the more active patterns of wakefulness.
It's like your brain is still "booting up," which can lead to feelings of disorientation, confusion, and impaired cognitive and motor functioning upon waking.
The best way to avoid sleep inertia is, of course, to get enough sleep — both in terms of quality and quantity.
If you want to know how to have good sleep hygiene, watch this video:
How To Hack Your Sleep
In Hal Elrond’s Miracle Morning, he says:
“We hit this snooze button and resist the inevitable act of waking up, unaware that our resistance is sending a message to the universe that we’d rather lie there in our beds - unconscious - than consciously and actively live and create the lives we say that we want”
So why are we like this?
I mean - I was in that constant cycle of going to sleep late, waking up late and being unproductive as a result.
It would often set the tone for the whole day.
I’d be tired, lacking motivation and procrastinating.
Alright so what is my current routine like? It’s quite flexible.
So how can it be a routine if there’s flexibility? Let me explain.
Whilst routines can be beneficial in giving you structure, there is a potential downside to strictly adhering to routines, and that is the tendency to generate excuses when you deviate from or miss a part of your routine.
I’ll go into more detail about this another time.
So here’s a brief layout of my routine.
I wake up around 5 to 5:15am. I brush my teeth and get dressed.
I head downstairs and grab a glass of ice cold water from the fridge.
I go into the office and sit at my desk and then meditate for 5-10 minutes.
I drink my water as I journal for about 5 minutes and then get into the book I’m reading at the moment.
I usually read for at least 15 minutes. Sometimes I go for a 10-15 minute walk.
I don’t normally take my headphones so no music, no podcast or audiobook or anything like that. Just listening to nature.
It’s calming - highly recommend.
At around 5:30 to 5:45am, depending or not if I went for a morning walk, I get started with work.
And by work it’s a broad term.
Usually it depends on what I set the agenda for the night before.
I’ll explain why I do this in a minute.
But broadly speaking, I’ll be editing YouTube videos, writing newsletters, answering emails and doing life admin.
But if I am enjoying the book I’m reading, then I’ll read for a whole hour.
If it’s a day where I have work at the hospital, I’ll work until 7am before I head to the day job.
So what are the benefits to waking up early?
Here are 6 benefits that resonate with me the most.
The first one is Undisturbed Focus:
Early mornings provide a serene environment with minimal distractions.
It can be a really peaceful time.
The world is barely waking up and the hustle and bustle of daily life hasn’t reached it’s peak yet. Streets are quieter, and ambient noise is generally lower so it can be a calm atmosphere to get into deep work.
With no emails, texts, or calls vying for your attention, you can fully immerse yourself in your chosen tasks, boosting your productivity and concentration.
This leads to the second benefit which is time for Meaningful Activities.
By waking up early, I’m able to carve out time for activities that matter to me, such as reading, journalling, meditating, or editing YouTube videos.
The additional hours gained from waking up early also gives you the opportunity to engage in various pursuits, whether it's exercising, going for a walk, nurturing your creativity, or dedicating more time to your work or personal projects like building a business.
Starting your day with fulfilling tasks can set a positive tone for the rest of your day.
The 3rd benefit is the sense of confidence and achievement you get by waking up before most people. You've already achieved something by simply starting your day early, and this positive mindset can carry through to other challenges that may come your way throughout the day..
Another benefit is making Self-Care a priority.
Rising early allows you to prioritize self-care by dedicating time to activities that enhance your well-being.
Whether it's exercising, enjoying a quiet cup of tea or actually having time to eat breakfast you're investing in your physical and mental health.
You can improved your Time Management.
I don’t really like the term “time management” because it implies that you can actually manage time.
You can’t.
Time is a fixed and constant entity that progresses independently regardless of what we do.
You can only manage your attention.
What you truly have control over is your own behaviour, choices, and priorities within the framework of time.
This is where the idea of "managing yourself within time constraints" becomes more accurate and meaningful. Instead of trying to "manage time," you are focusing on managing your actions, decisions, and use of time.
Anyway, waking up early necessitates better “time management” skills, as you'll need to plan your days to ensure adequate rest.
This practice can spill over into other areas of your life, helping you become a more organised and efficient person.
Another benefit is Personal Growth.
Waking up early can contribute to your personal growth and development.
Engaging in activities like reading or learning during the quiet hours can expand your knowledge and broaden your horizons.
I’m sure you guys can think of more, let me know below in the comments.
Remember that the key to success is finding a routine that aligns with your preferences and goals, so you can truly make the most of your early mornings.
Ok so how can you develop a snooze-proof strategy to wake up on your own terms?
Before we get into some tips.
A lot of it has to do with getting enough high quality sleep.
You should aim for around 7-8 hours.
Initially I was quite foggy with a lot of sleepiness in the mornings. It took 3-4 days to get adjusted to it.
Here’s 7 techniques I use that led to me waking up at 5am consistently without an alarm.
It all starts with the night before.
1. Set clear intentions
The first thing was to reflect at the end of each day and set your intentions for the following day.
This is really important. It prevents you from faffing around in the morning and wasting time.
It’s not just a case of “I’m going to wake up early and brush my teeth and get dressed and then do some work”.
It’s much better to be specific like “I’m going to wake up at 5am so I can write 500 words of my assignment and then read 30 pages of my book”.
Knowing your why is important.
It helps to clarify your objectives and priorities by giving you a roadmap for your actions. And this is useful for giving you a sense of purpose to start your day.
So make yourself feel excited about tomorrow. What do you have to look forward to early in the morning? What can you accomplish in that time?
Set clear intentions.
2. Move your alarm clock
Another thing that can help you get adjusted is to start by setting your alarm clock other side of the room. This is an old trick but it works well.
It physically forces you to get out of bed to turn it off. If you use your phone as an alarm then stick it on the other side of your room.
I know it can be tempting to leave your phone on your pillow and fall asleep next to it. I used to do this all the time but it can harm your sleep.
Leaving your workout clothes or a glass of water next to your phone before you go to bed can also be a good reminder for you to get things done in the morning like exercise.
3. Have a wind down process
Engaging in specific activities that signal the transition from active engagement to rest prepares your mind and body for a restful sleep.
I’ll start prepping for bed around 9-9:30pm and the routine including closing curtains, brushing teeth, and turning off screens.
This deliberate routine not only aids in disconnecting from the demands of the day but also encourages a smoother transition into slumber.
4. Use tech
Another tip is to use tech to your advantage.
I use a Whoop band to track my sleep patterns and quality. It monitors metrics like sleep stages, heart rate variability, and sleep stages - it's enabled me to make informed adjustments to my routine.
This data-driven approach has contributed to a more optimised sleep schedule and consistent early wake-ups.
It also has a built in alarm which vibrates and is less stress inducing than the classic iPhone alarm.
5. Be consistent
A key tip is to try keep your schedule consistent.
This means that you should try to maintain a consistent wake-up time, even on weekends.
Sleep regularity can be difficult with social commitments and while it can be tempting to indulge in late mornings on weekends, adhering to your established wake-up time helps reinforce your body's internal clock.
Consistency across all days of the week reinforces your circadian rhythm, making early wake-ups a natural and seamless part of your routine.
By embracing this weekend consistency, you further solidify your sleep pattern, enhancing the overall effectiveness of your wake-up strategy.
6. Create a progressive strategy
One thing I did to help the transition to earlier mornings was implementing a progressive wake-up strategy.
It took a few days but it basically involves gradually adjusting your wake-up time by small increments.
Over time, your body becomes attuned to waking up earlier, making it a consistent and effortless process.
7. Morning movement
Integrate gentle morning movement or stretching into your wake-up routine.
Engaging in light physical activity upon waking, such as stretching or yoga, helps increase blood flow, oxygenates your body and jumpstarts your metabolism.
This gentle movement can promote wakefulness and it can help to prepare your body for a productive and active start to the day.
So we know that waking up early can have numerous benefits. There are also drawbacks which don’t get talked about much.
These are the main issues:
1. Sleep insufficiency
One of the main challenges of waking up at 5am is not only getting up at that early hour but also ensuring you obtain enough sleep to support your overall well-being.
To wake up at 5am consistently, you need to adjust your bedtime accordingly.
This can sometimes lead to insufficient sleep if you're unable to prioritise an earlier bedtime or if your daily schedule prevents you from getting 7 hours of sleep.
Also, engaging in social activities or life events that occur during the evening hours can impact your ability to wake up early.
Late-night gatherings, events, or social commitments can lead to a disruption in your sleep schedule and hinder your ability to wake up early the next morning.
2. Dark mornings
Another drawback is during the winter months when the sun rises later and it's still dark outside. Waking up can be particularly challenging, especially if you life in regions of the northern hemisphere.
One of my close friends lives in Sweden and when I’ve been there in the summer you can experience something called “white nights”.
It’s where the sun barely sets, and the nights are bathed in a soft twilight.
Waking up early wasn’t as difficult but going to sleep was at it would still be bright outside at 9 or 10 pm.
On the flip side, when I’ve been in Sweden during the winter months there’s a significant reduction in daylight.
A January night in Stockholm can last around 18 hours meaning that you get only 5-6 hours of daylight.
So you can imagine how dark it gets in the early hours of the morning on the way to the gym.
The absence of natural light during early mornings might affect your circadian rhythm, potentially making it more difficult to adjust to the early wake-up time.
There are solutions to this like wake-up light alarm clocks and I might actually get one.
3. Possible burnout
Another issue is the potential for burnout.
If not managed properly, consistently waking up at 5am while juggling a busy schedule and other responsibilities could lead to burnout.
This can be especially true if you a family, kids and you work a lot.
Lack of adequate rest and relaxation time can take a toll on your physical and mental well-being over time.
Ok so you have to wake up at 3, 4 or even 5am to make a billion dollar business?
Probably not.
But will waking up slightly earlier help you accomplish more?
I think so. It does for me.
Remember - first thing in the morning, go to work on your self before you go to work for anyone else.
A quote from a great
Win today, and tomorrow,
Z
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