For two years, I set my alarm for 5 AM every day. I convinced myself this was a road to success. In Saigon, where I live, mornings are alive with people exercising. It felt good to be part of that energy. I thought I was being disciplined and productive.
At first, waking up early worked. I wrote while everyone else slept. But after several months, things changed. I began to crash every afternoon and felt irritable for no clear reason. Even though my productivity seemed high, I wasn’t enjoying it. I later realized I was shortening my sleep by about an hour each night, mistaking the toll it took on me for hard work.
### The Real Cost of Sleep Deprivation
Research shows that even slight sleep loss can impact our brains significantly. A study by Lim and Dinges found that sleep deprivation harms our attention and decision-making skills. The effects can build up over weeks or months, making it harder to notice just how impaired we’ve become.
Many people think they can get by on less sleep. But the truth is, we actually adapt to feeling tired, mistaking it for normal. I was writing more but thinking less clearly. The irony? Cutting sleep to be productive can backfire.
### Hormones and Stress
Sleep loss also messes with our hormones. Research by Leproult et al. showed that even partial sleep deprivation leads to higher cortisol levels, the stress hormone. Elevated cortisol can contribute to serious health issues like obesity and heart disease. I thought I was winning the morning, but my body was under constant stress.
### A Flawed Belief
What kept me waking up early was the belief that sacrificing sleep was a sign of virtue. This mindset is widespread, fueled by social media showcasing early risers and a hustle culture that romanticizes exhaustion. However, studies don’t support this idea. In fact, good sleep is essential for effective thinking and overall health. Sleep isn’t the enemy of productivity; it’s the foundation for it.
### Making a Change
Eventually, I stopped waking up at 5 AM. Instead, I went to bed when I felt tired and woke up around 6:30 or 7. I gained back my afternoons—no more crashes or irritability. Surprisingly, my work quality improved. I might have written less volume, but my focus and clarity skyrocketed.
Looking back, I see those two years as a learning experience. I realized that rest isn’t a weakness. It’s a crucial part of being productive and effective. It wasn’t lazy to prioritize my sleep; it was wise.
In our fast-paced world, let’s remember that taking care of ourselves—sleep included—can lead to better results in everything we do.
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