Sleep experts challenge early rising productivity myths

Experts and health studies suggest that morning productivity is more closely linked to sleep quality and biological consistency than to waking up at extreme hours. Psychologist Alfredo Rodríguez argues that the trend of waking up at 5:00 AM to gain a competitive advantage often lacks biological sense if it results in sleep deprivation, comparing the practice to “selling the car to buy gasoline.”

To maintain energy throughout the day, experts recommend several habits. Avoiding the “snooze” button is crucial to prevent interrupting sleep cycles, as is avoiding immediate smartphone use upon waking. Instead, exposure to natural light within the first 30 to 60 minutes of the day is recommended to regulate the circadian rhythm, which can improve sleep quality and help individuals fall asleep faster.

Consistency is also key; maintaining a regular wake-up time is associated with better health outcomes and a lower risk of chronic diseases. Rather than viewing rest as an obstacle to productivity, experts suggest it should be treated as a necessary condition for effective decision-making and emotional regulation.