Jan 20, 2026 · Josh · 1 min read
Evening Routines: How to Prepare for a 5 AM Wake Up
Direct answer
Are evening routines the key to a 5 AM wake up? Yes. Research indicates consistent pre-sleep routines and light control improve sleep onset and quality. However, early mornings only work when total sleep time stays adequate, so the routine must protect bedtime as much as wake time.
The nightly sequence that makes early mornings realistic.
Most early wake ups fail because the night before is chaos. Fix the evening, and the morning becomes automatic.
What must happen before bed?
Set a cutoff for work, reduce bright light, and plan the next day. The goal is to reduce late-night decision-making.
The 60-minute shutdown
Use the last hour for low-stimulus tasks: light stretching, a short journal, and a fixed sleep time.
How to make it stick
Anchor a consistent wake time, then move bedtime earlier in 15-minute steps until you hit your target.
Related reads
References
FAQ
How early should I stop eating?
Aim to finish large meals two to three hours before bed to reduce sleep disruption.
Do I need to avoid all screens?
Reducing bright light and stimulating content helps most people fall asleep faster.
What time should I go to bed for a 5 AM wake up?
Back-calculate for 7 to 8 hours of sleep, then lock that time in.
About the author
Josh
Finance broker, disciplined trader, and lifter. I document practical systems for risk, training, and discipline so readers can build results that compound.
If this helped you, reach out. I read every message and update the playbook when new data shows up.
Sponsored Placement
From the other pillars