Why Waking Up Early Kills Your Productivity

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Every entrepreneur has heard it: "If you’re not waking up at 5 a.m., you’re wasting time."

But here’s the truth—you’re not them.

Some people are wired to rise early, but you might not be. And following someone else’s schedule could actually be killing your productivity.

We now know about sleep chronotypes, your body's internal clock based on your genetics.

Whether you’re an early bird, a night owl, or somewhere in between, optimizing your productivity means working with your biological rhythm—not against it.

Let’s break this down.

What Are Sleep Chronotypes?

It’s all about your body’s natural sleep-wake cycle, dictated by your genetics. While someone else might thrive at 5 a.m., you could be setting yourself up for burnout if that doesn’t align with your chronotype.

Here are the four chronotypes:

1. The Bear 🐻

The Day Worker
Bears make up about 50% of the population. They thrive with the sun—starting strong in the morning and needing rest in the mid-afternoon.

Takeaway: Maximize your mornings. Let your energy taper off after lunch.

2. The Lion 🦁

The Early Risers
Lions are those “5 a.m. club” types. They dominate the early hours but hit a wall by evening.

Takeaway: Lions should take advantage of mornings for high-focus work and wind down early.

3. The Wolf 🐺

The Night Owls
If you find it impossible to focus before 10 a.m., you’re probably a Wolf. Wolves hit their stride later in the day and work best when the world sleeps.

Takeaway: Ditch the 5 a.m. advice. Lean into your natural flow, even if it means late-night work sessions.

4. The Dolphin 🐬

The Irregular Sleepers
Dolphins are insomniacs by nature. They wake frequently and struggle to maintain regular sleep cycles.

Takeaway: Flexible schedules are key. Prioritize quality rest over trying to force a strict sleep schedule.

Why You Should Ignore the “5 a.m. Club”

Unless you’re genetically wired for early mornings, this could be one of the worst things you could do.

Here’s why:

1. Personalized Peak Performance: Your brain works better when you’re awake during your body’s natural alertness window. If you're not a morning person, forcing yourself to wake up early only reduces your focus, creativity, and decision-making skills.

2. Burnout from Mismatched Schedules: Trying to keep up with the “early risers” when you’re a natural night owl leads to chronic sleep deprivation, making you less productive, not more.

3. Maximizing Your Genetics: Sleep chronotypes are genetic. You’re biologically programmed for certain peak energy periods. Work with your body, not against it.

How to Find Your Chronotype

Think you’ve been following the wrong schedule? Here’s how to find out:

1. Take a Self-Assessment: Try the Morningness-Eveningness Questionnaire or the Munich Chronotype Questionnaire to determine your type.

2. Track Your Sleep Patterns: Log your sleep and wake times for a week. When do you feel most energetic and alert? That’s your natural chronotype revealing itself.

Explore Further:

• The Power of When by Dr. Michael Breus—Find out how to align your daily schedule with your chronotype. (book)

• Huberman Lab Podcast—Learn about the science of sleep chronotypes and their impact on productivity. (video)

• Matt Walker TED Talk—Discover how sleep improves your cognitive performance and overall well-being. (video)

Forget the generic advice. Sleep isn’t one-size-fits-all, and your routine should match your body’s natural rhythm.

Understanding your chronotype can help you work smarter, not harder—and maximize your potential without burning out.

Reply to this email with any questions you have about finding your chronotype or how to use your results to their full potential!

Talk soon,
-Dalton

P.S: Next week, I’m going a high performer technique to zap stress away instantly. See you there. 💡