Waking up at this time in the morning maybe harmful for you, warns neuroscientist

According to studies, loss of sleep may be linked to a heightened risk of cognitive decline

The trend of waking up at 5am has taken social media by storm, with many touting its productivity benefits. However, experts are now raising concerns about its potential drawbacks, suggesting it could even harm your brain health.

Neuroscientist Rachel Barr recently shared her insights on TikTok (@drrachelbarr), questioning the supposed advantages of an early start. While setting an alarm for 5am might be easy, she warns that your body might not be ready to rise, which can lead to complications.

“Is it true that waking up at 5am every morning will help you to get the best out of your brain?” she posed. “We’re often told that the key to productivity and success is early rising, but it’s not just your alarm that decides when you and your brain properly wake up; it’s also your body.”

At the heart of this discussion lies our individual internal clocks, commonly referred to as circadian rhythms, which govern our levels of hunger, sleepiness, and alertness. While light and darkness play a significant role in regulating these rhythms, a substantial portion is influenced by our genetics.

Rachel explained in her video from last year, “If you have the genetic profile of a night owl, it means you sleep and wake a little bit later, and 5am is probably not going to cut it. Not only does that mean that night owls tend to be more productive later in the day, but it also means that if you're getting up at 5am, you run the risk of losing most of your REM sleep.”

REM, or rapid eye movement, is one of the five stages we cycle through during sleep. This crucial phase typically occurs later in the night when brain activity ramps up, contributing to the body’s cleansing process.

Emerging research indicates that waking up at 5am may not be as beneficial as many believe and could potentially lead to cognitive health decline. A study from 2016 highlighted a concerning link between sleep disturbances and an increased risk of developing all-cause dementia.

Recent findings also suggest that individuals with Alzheimer's disease are more likely to experience delayed REM sleep. Those who enter REM sleep more than 98 minutes after falling asleep show higher levels of toxic proteins associated with cognitive decline. Specifically, these individuals have 16% more amyloid and 29% more tau, both of which are linked to an increased risk of Alzheimer's disease.

In light of these trends, sleep consultant Rosey Davidson previously shared with the Mirror, “Chronic sleep deprivation affects memory, decision-making, and mood. It also increases the risk of mental health issues, such as depression and anxiety, and can cause diseases. Getting a good amount of sleep has amazing benefits for the brain. It enhances memories, improves mood regulation, and supports overall mental health. Sleep also facilitates the brain's cleansing process, removing toxins that accumulate during waking hours. During sleep, the brain clears out beta-amyloid, a protein associated with Alzheimer's.”

Considering this, Rosey advises that the optimal time to wake up varies from person to person. If you find it difficult to rise at 5am, it’s likely that this schedule isn't suited to your individual needs.

She added, "Some people naturally feel more energetic and alert in the morning, while others find their productivity peaks later in the day. For 'night owls,' trying to join the '5am club' is a poor decision. You can't force yourself to operate at your best if you're working against your biology. This often leads to staying up later in the evening and accumulating sleep debt rather than gaining more productive hours in the day. A lack of sleep can have serious repercussions for the brain.

"While we understand how crucial sleep is, it’s important not to stress over it. Perfection in sleep patterns is unattainable, and many lifestyle factors can affect our rest that are beyond our control.

"What we can do is prioritise the sleep opportunities we have. This involves being mindful of our wind-down times, engaging in relaxation techniques, and creating an environment and routine that fosters good sleep."