What Time Should You Wake Up? Probably not 5 a.m.

Sleep experts warn the popular 5 a.m. wake-up trend can backfire for people who are not naturally early risers, and ideal wake times vary by chronotype, habits and consistency.

Many social-media posts promote waking at 5 a.m., but sleep researchers and clinicians caution that the habit is not a one-size-fits-all solution. Experts say forcing an early wake time can worsen mood and lead to feelings of defeat for people whose bodies are not naturally set for that schedule. The United States has seen rising short sleep reports; a Gallup poll cited that 57% of Americans said they would feel better with more sleep and about 20% reported getting five or fewer hours a night. Because sleep timing is shaped by genetics, age and daily routines, specialists urge attention to individual patterns rather than copying trends. Facts to know: - Some sleep doctors describe a forced 5 a.m. wake-up as likely to cause short-lived adherence and negative mood for night owls. - Chronotypes are distributed unevenly: roughly 55–65% fit a midday peak, about 15–20% are early birds (with a small subset naturally rising around 5 a.m.), and about 15–20% are night owls. - Reported health risks of chronic sleep deprivation include heart problems, immune suppression, depression and a higher reported risk of dementia. - Consistency in sleep and wake times is emphasized; large differences between weekday and weekend schedules can produce a jet-lag–like effect. - Doctors report several measures that can support waking, including morning sunlight exposure, light devices that simulate dawn, limiting caffeine and alcohol late in the day, and timing exercise earlier rather than close to bedtime. Summary: For many people, forcing a 5 a.m. wake-up can worsen sleep deprivation and mood, especially when it clashes with their chronotype. Experts link wake time and sleep quality to genetics, habits and age, and they report that consistent schedules and environmental supports can influence how easily someone wakes, though the best timing is individualized.