Waking up at 5 a.m., exercising, and then heading to work—is this the key to optimizing time and achieving success in life? According to many social media posts and self-help books, it is believed that waking up early leads to a more efficient and successful life. However, sleep experts warn that this approach ignores fundamental factors, as not all people are naturally 'morning people'.Sleep psychologist Gunter Amann-Inson from the Austrian state of Vorarlberg says: 'This whole concept is based on the assumption that waking up early breeds discipline, and discipline automatically leads to success.' He explains that the error in this thinking is putting discipline above biology. Sleep is subject to clear biological laws, and every person has an innate, unchangeable internal clock.Neuroscientist Birgit Högel from the Medical University of Innsbruck in Austria explained that research generally distinguishes between people with a diurnal and a nocturnal chronotype. She said: 'Larks like to wake up early, feel hungry right after waking, and reach their peak mental and physical performance in the early morning. Owls, on the other hand, prefer to sleep longer and reach their peak mental performance in the afternoon.'Högel added that waking up early does not always align with daily life demands and the recommended sleep duration of seven to nine hours. This means that someone who wants to wake up at 5 a.m. should go to bed at 9 p.m. 'This could be an option for morning people who prefer to go to bed early if the total sleep duration can be maintained, but it doesn't suit evening people,' she said.Amann-Inson believes that about 20 to 25% of people clearly belong to the 'lark' category, while 20 to 30% make up the 'owl' category.Högel pointed out that long-term studies show that people who suffer from chronic sleep deprivation have a higher risk of metabolic diseases, diabetes, and hypertension.Amann-Inson said: 'From a biological perspective, 95% of people, from children to adults, do not get enough sleep. Lack of sleep is not just an individual but also a social problem. School start times are too early, and work schedules for many do not align with their internal clocks.'Amann-Inson also confirmed that lack of sleep affects social relationships. 'Fatigue makes people less empathetic and more aggressive... We know this, yet no one can change it.'For those who want to shorten their bedtime or go to bed earlier, they can reduce light exposure an hour or two before sleep.Second, quiet: good sleep requires as quiet an environment as possible, as even light noise that does not wake the sleeper can indirectly disrupt sleep.Third, temperature: the bedroom should not be too warm, as sleep is better when the body's core temperature drops, which happens when the body can lose heat through the hands and feet.Fourth, meal timing: the last meal of the day should align with bedtime, not be too late in the evening or too close to the time of going to bed. It is also not advisable to go to bed with a completely empty stomach.Högel warned that chronic lack of sleep can cause long-term health damage, such as impaired working memory, speech fluency, emotional regulation, and decision-making ability, as well as an increased pain perception.The largest group—about 50% of the population—falls between the two categories and has an intermediate chronotype, or 'pigeon'.Thus, the success formula based on waking up early does not suit a large portion of people.Amann-Inson noted that instead of fighting the need for sleep, there are other ways to achieve success. 'Those who understand sleep as a foundation for health, performance, and satisfaction will find, in the long run, a much better path than relying on simple success formulas.' He emphasized that this path does not start with waking up early, but with taking one's own biological and psychological boundaries seriously.On the other hand, Högel said: 'In the context of limited life time and a day not exceeding 24 hours, one should think carefully about setting priorities.' She added that sufficient sleep, along with healthy nutrition, physical activity, and a social environment, is a key condition for long-term health maintenance.Amann-Inson clarified that expensive multi-layered mattresses are not the decisive factor for sleep quality.As for how to ensure high-quality sleep, Högel named four basic pillars for a restful night's sleep:First, darkness: the bedroom should be as dark as possible; blackout curtains or a sleep mask can be used.
