Many people wonder whether waking up earlier—like at 5 am—offers any real benefits for the nervous system compared to waking up at 7 am. Experts say the answer depends more on sleep quality and routine than the exact time on the clock.

According to Saurabh Bothra, yoga teacher and co-founder of Habuild, the key factor is consistency. “Our nervous system likes predictability. If you sleep and wake up at the same time every day, your body naturally adjusts to that rhythm,” he said. This is why many people who follow a regular 5 am routine feel more energised.

Bothra added that waking up around dawn aligns with the body’s natural cycles. Around 5 am, most people are in a lighter stage of sleep, making it easier to wake up feeling fresh. Early mornings are also quieter and cooler, which help

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