When was the last time you set your alarm for 5am—and actually got up, full of hope that a new morning routine would change your life? In a recent piece for Woman’s Health UK, Ian Taylor investigates what really happens when we try to join the so-called 5am club, and what our bodies, minds, and science have to say about it.
It turns out, biology might be more powerful than ambition. Early rising isn’t a superpower available to all—your chronotype, genetics, and circadian rhythm have a say. For some, 5am feels natural; for others, it’s a daily struggle against the grain that can backfire, especially if it cuts into precious sleep.
🌞 Nature, Not Willpower
Yoga philosophy often asks us to practice svadhyaya—self-study—before we leap into new disciplines or routines. In this way, the science of sleep reminds us to honor our own rhythms. Not everyone is a lark, and pushing too hard against your chronotype brings more harm than clarity. Maybe the bigger discipline isn’t waking up earlier, but truly listening to your body’s needs.
As Taylor notes, while there are health and productivity perks associated with rising early, they only manifest if you’re not sacrificing sleep. Otherwise, the body and mind suffer, showing up as low mood, foggy thinking, or even increased risks for illness. There’s an ahimsa (non-harming) lesson here: discipline isn’t meant to be self-punishment.
🕰️ Rhythm, Not Rigor
Research cited in the article makes it clear: it’s not just when you rise, but how consistently you keep your sleep-wake cycle. Irregular sleep—even with enough total hours—raises health risks. This echoes the yogic teaching that a sustainable practice is one that respects balance and regularity, not just intensity or the latest trend.
Yoga practitioners know that the best practice is the one you can return to day after day. If 5am fits you, wonderful. If not, it’s still possible to nurture health and clarity—without the pressure to remake your biology overnight.
🧘 Self-Care as Real Discipline
Self-care might be the truest form of tapas (discipline). Instead of comparing routines or forcing rigid schedules, the yoga of sleep means practicing kindness, honesty, and patience toward ourselves. Meditation, mindful transitions, and a regular bedtime can be just as transformative as any pre-dawn workout.
As we reflect, let’s wonder: What actually serves your well-being? What kind of discipline helps you thrive—on the mat, and in the quiet hours of morning or evening alike?
— MJH
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