On social media, the hashtag #5AMClub has drawn millions of followers. Waking before dawn to exercise, read or drink coffee have become a symbol of discipline and ambition. The trend has been reinforced by self-help books and endorsements from high-profile CEOs such as Tim Cook of Apple and Richard Branson of Virgin Group.

Experts say reality is often different from the photos posted online. For many people, forcing the body to wake at 5 a.m. does not improve productivity and may instead disrupt the biological clock and harm overall health, according to Wall Street Journal.

The illusion of productivity

“The trend of waking up at 5 a.m. is the stupidest thing I’ve heard in a long time,” said Dr. Michael Breus, a sleep doctor in Hermosa Beach, California.

Breus said many people confuse waking up early with being productive.

“If you’re a night owl who wants to get stuff done and you try waking up at 5 a.m., you’ll last a week, and you’ll become self-defeated and depressed,” he said.

Productivity depends less on wake-up time than on energy levels after waking. A 2023 Gallup survey found 57% of Americans believe they would perform better if they slept enough. But social pressure and a culture that praises productivity have pushed 20% of respondents to sleep fewer than five hours a night, a significant increase from 3% in 1942.

Fighting your internal clock

Differences in tolerance for early rising are largely genetic, according to Russell Foster, a professor of circadian neuroscience at the University of Oxford. He said each person is born with a distinct chronotype, which determines their natural sleep and wake timing.

Scientists generally classify people into three groups:

The Lion or Lark, accounting for about 15-20% of the population, naturally wakes between 5 and 6 a.m., feels most alert early in the day and becomes tired in the early evening.

The Wolf or Night Owl, also accounting for around 15-20%, struggles to fall asleep before midnight and reaches peak alertness after 10 a.m., with productivity often highest in the late afternoon or at night.

The Bear makes up the majority at about 55%. Their sleep cycle follows daylight, with wake-up times around 7 a.m. and bedtimes near 11 p.m., and peak productivity typically between 10 a.m. and 2 p.m.

Breus warned that Wolves who force themselves to follow a Lion’s schedule are working against their genetic makeup, which can cause social jetlag, a feeling of exhaustion similar to what a person would feel after a long-haul flight.

Health costs of lost sleep

Sleeping less in order to wake earlier can carry long-term health risks. Medical research shows sleeping less than the recommended seven to nine hours increases cortisol levels and reduces glucose tolerance.

Foster said prolonged sleep deprivation is linked to higher risks of cardiovascular disease, obesity, weakened immunity and depression. REM sleep, which occurs mainly toward morning, plays a key role in emotional regulation and memory formation, and is often cut short by early wake-ups.

“Sleep is thought of as this thing that needs to be subjugated and bludgeoned into submission when really it needs to be embraced like a teddy bear,” Foster said.

In some countries, including Vietnam, rising early is driven by practical demands such as traffic congestion and school schedules. Many parents wake before dawn to prepare meals and take children to school.

When wake-up times cannot be changed, experts recommend adjusting bedtime accordingly.

“It is possible, and often necessary, to override your chronotype and other factors in order to perform caregiving duties or get to work on time. The key is consistency,” said Dr. Doug Kirsch, former president of the American Academy of Sleep Medicine.

Is 5 a.m. right for you?

Experts advise evaluating personal sleep needs rather than following the trend of waking up early. Foster suggests a simple self-check:

Do you need multiple alarms to wake up?

Do you take more than 30 minutes to feel fully alert?

Do you rely on coffee to “start” your brain?

Do you sleep in on weekends?

If most answers are “yes,” waking at 5 a.m. is likely not for you.

Tips for those who must wake early

For people required to wake early because of work or lifestyle, experts recommend using scientific methods to adjust the body clock rather than relying on willpower alone.

Light is key: Bright light exposure immediately after waking helps suppress melatonin and promote alertness.

Delay caffeine: Consumption of caffeine should be delayed for at least 90 minutes after waking, when natural cortisol levels begin to decline.

Be consistent, even on weekends: Maintaining the same schedule on weekends is important, as large shifts disrupt the body clock. Extra sleep, if needed, should be limited to about one hour.

Light exercise: Gentle morning activity raises body temperature and signals to internal organs that the day has begun.