At 5am, social media fills with proof that the early risers have already won the day. Cold plunges. Journals. Sunrise runs. Productivity gurus insist this is the routine that separates high performers from everyone else, reinforced by high-profile early risers such as Apple CEO Tim Cook, entrepreneur Richard Branson and Hollywood actor Jennifer Aniston.
The message is simple: wake earlier, perform better. But the science tells a more complicated story. For many people, a 5am routine clashes with their biology and can undermine both health and productivity. Much depends on your individual biological rhythm, or “chronotype”.
