Hands up if you’ve tried the viral ‘five to nine before the nine to five’ TikTok trend. Nope, us neither. But we can’t escape the fact that getting up early is currently seen as the ultimate lifestyle goal. 

In fact, it’s become the answer to a wide variety of concerns. Feeling overwhelmed? Get up an hour earlier and make a comprehensive, colour-coded to-do list. Want to improve your mental health? Do a sunrise yoga class. You get the gist.

There’s no doubt that our society fetishises early rising, but is there really any science behind why we’re so driven to wake up early? And if not, is there a ‘perfect’ time to wake up? Or is it just about finding what works best for you? We asked the experts for their take. 

TikTok trends aside, the idea that waking up early is somehow better than a mid-morning alarm is ingrained in Western culture. Not only does our society revolve around it (pretty much everyone with a day job is expected to start well before lunchtime), but we attach status to it also: those who get up at sunrise to journal/work out/organise themselves are seen as somehow superior to those of us who prefer to snooze our alarms in favour of another few minutes under the duvet. But why is this?

“The notion that ‘the early bird catches the worm’ is culturally ingrained in many societies and is often associated with productivity and success,” says psychotherapist and sleep expert Heather Darwall-Smith. 

“One of the roots in the belief that early waking is best is often linked to the Protestant work ethic, a concept that emphasises diligence, discipline and the value of hard work. Many beliefs in our day-to-day life can be ascribed to this, including ideas about a disciplined life: waking up early is seen as a virtue and a means to success and moral integrity.”

As a result, many of our societal systems operate around this belief, which influences professional norms (including our 9 to 5 existence), educational structures (a typical 9am to 3-4pm school day) and other everyday routines. And outside of the idea of waking up early being inherently superior, it makes total sense – if we think back to pre-electric times, people had to rise with the sun and go to bed at dusk to take advantage of daylight hours. 

“For some people there may indeed be benefits associated with waking up early,” explains Maryanne Taylor, a sleep consultant and founder of The Sleep Works.

“They may feel more productive, have more time for self-care activities such as exercise or enjoy a leisurely breakfast. But while early waking may suit some people’s lifestyles and preferences, it’s really important to recognise that productivity and success are not solely determined by wake-up time.”

However, that’s not the case for everyone, says Darwall-Smith. “The idea that we’re all designed to wake up early – and having a society that revolves around this – is highly problematic,” she explains. 

“While traditional work and school schedules align better with early risers, around 30% of the population are believed to be night owls. This belief system actively discriminates against them. It is also problematic for teenage night owls whose body clocks are further delayed at puberty when quality sleep is essential.”

This is the million-dollar question: is there a perfect time to wake up? 

On the one hand: yes, but it’s not quite as straightforward as that. And if you’re a night owl, we have good news. While there are certainly ways to wake up that are better for your health, the experts think that it doesn’t really matter when this is.

“The concept of a ‘perfect’ time to wake up is subjective and varies from person to person based on individual factors such as age, lifestyle and chronotype,” explains Taylor. 

“While some people may feel more alert and refreshed waking up earlier in the morning (morning larks), others may function better with a later wake-up time having gone to sleep later (night owls). It is more important to prioritise consistency and align wake-up times with our natural body clock rather than seeking an arbitrary ‘perfect’ time. 

“Ultimately, the best wake-up time is one that allows someone to feel well-rested and ready to tackle the day ahead.”

So, even if there’s no such thing as a perfect time to wake up, that doesn’t mean you can’t find your own ‘perfect wake-up’. Indeed, as Taylor explains, focusing on consistency and body clock alignment will help you to feel better prepared to tackle the day. 

In particular, there are definite advantages to waking up at the same time every day. It’s no secret that the human body thrives on routine and consistency, with regular meal times, bedtimes and more contributing to reduced stress and improved sleep routines.

Here are just some of the reasons why the perfect wake-up is about waking up at the same time every day: 

1. Our bodies are designed to thrive on routine

“Waking up at a regular time every day is a bit like having a hook that you can hang the rest of your day off,” explains Darwall-Smith. “Your body loves routine due to the circadian rhythm. Waking at the same time every day helps stabilise not just sleep-wake timing but all cellular activity.”

2. It helps decrease stress

“If as well as a consistent wake-up time, you also follow consistent mealtimes, toilet trips and so on, the cells that both respond to and anticipate your physiological needs can work more effectively,” says Darwall-Smith. “A predictable sleep schedule can lower stress levels by reducing the body’s production of stress hormones such as cortisol.”

3. It can improve sleep quality and duration

“Regular wake-up times can lead to more consistent sleep patterns, making it easier to fall asleep and wake up naturally,” says Darwall-Smith. “Around 12 to 14 hours after waking, the body starts to produce melatonin, which is one of the hormones responsible for making us feel sleepy at night. Having stability and consistency around when this occurs aids in falling asleep at night.”

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