Why I Switched to a Sunrise Alarm Clock

Waking up to the piercing sound of an alarm clock has been a common routine for years. However, there is an alternative. Devices like natural alarm clocks or wake-up lights can replicate the natural cycle of the sun by gradually introducing soft, artificial morning light to encourage wakefulness. Here’s how these devices can promote a more balanced and refreshing start to your day.

Drawbacks of Conventional Alarm Clocks

For decades, people have used traditional alarm clocks with loud, jarring noises. While these alarms can effectively wake up a household, they also present several potential drawbacks:

Sudden Awakening: The abrupt, loud sound of a traditional alarm clock can jolt someone awake. This sudden start can increase levels of stress hormones like cortisol, leading to grogginess that can linger after waking up.
Increased Stress and Anxiety: Waking up to a loud alarm can induce stress and anxiety, particularly if the sound is annoying. The stress associated with rushing to work or school can also heighten feelings of anxiety.
Disrupted Sleep Patterns: Being abruptly awakened from deep sleep phases can interfere with our natural sleep cycle, known as the circadian rhythm. This may cause disrupted sleep patterns and fatigue throughout the day.
Negative Mood: Beginning the day with a harsh, unpleasant sound can create a negative mood, affecting overall well-being. Starting on a sour note is not conducive to a good day at work or with family.
Physical Effects: For some individuals, the shock of a loud alarm can increase heart rate and blood pressure, which are risk factors for cardiovascular issues.

To avoid these potential negatives, some people choose alternative waking methods such as wake-up lights or alarms with calming music or natural sounds. These alternatives can help create a smoother transition from sleep to waking, resulting in a better morning experience.

Understanding Wake-up Lights

A wake-up light, also known as a sunrise alarm clock or dawn simulator, acts as an alarm clock that emits artificial sunlight, designed to gently and naturally wake you. Instead of blaring sounds, these lights gradually become brighter over a period of 15 to 40 minutes before the set alarm time.

The concept behind wake-up lights is to mimic a natural sunrise. As the sun rises, the body slowly reduces melatonin production and increases cortisol levels. Although cortisol is often labeled as the "stress hormone," it also helps you wake up feeling alert.

This gradual increase in light assists in regulating the body’s internal clock, or circadian rhythm, potentially resulting in improved mood and energy levels upon waking.

Advantages of Wake-up Lights

For individuals who struggle with waking up or live in areas with limited natural light, employing a wake-up light may be helpful. Here are several potential benefits:

Natural Wake-Up Experience: Wake-up lights simulate a sunrise, gradually increasing brightness up to the alarm time. This gradual exposure mimics the natural waking process, signaling the body to decrease sleep hormone production like melatonin and increase cortisol production, facilitating a more natural waking experience.
Reduced Sleep Inertia: By gently waking you rather than with a sudden, loud noise, wake-up lights can mitigate sleep inertia. Sleep inertia is the grogginess and disorientation associated with waking from deep sleep, ultimately helping you feel more alert in the morning.
Enhanced Mood and Energy: Gradually increasing light exposure can positively influence mood and energy levels. A 1993 study showed that using a wake-up light improved depression symptoms in seasonal affective disorder (SAD) patients, with a 2005 meta-analysis confirming that bright light therapy improved depression symptoms.
Circadian Rhythm Regulation: Regular use of a wake-up light can aid in regulating the body’s internal clock and circadian rhythm, potentially improving sleep quality and stabilizing the sleep-wake cycle over time.
Customizable Settings: Many wake-up lights feature adjustable options like light intensity, color, and nature sounds, allowing users to customize their waking experience to their preferences.
Practical for Dark Mornings or Shift Work: For those with non-traditional hours, wake-up lights can be very useful by creating a sunrise experience that helps the body adapt to waking up while it’s still dark.

Overall, wake-up lights offer a gentler and more natural waking method, potentially improving general well-being. However, some people may still prefer traditional alarm clocks or other waking techniques.

Choosing the Right Sunrise Alarm Clock

The price and features of sunrise alarm clocks can vary widely. They range from around $30 to $200, depending on luxury features. Here are some features to look for in an ideal alarm clock that simulates the sun:

Sunrise simulation
Sunset simulation
Calming sounds or nature sounds for awakening or winding down
Noise machine for improved sleep
FM radio option
Adjustable brightness settings
Light color options
Option to use it as a bedside lamp or reading light
Operation without reliance on WiFi or Bluetooth connectivity

Some alarms even integrate smart technology, compatible with Google or Alexa devices. However, wireless or smart alarms can emit high levels of EMF radiation, which may cause discomfort for sleeping nearby.

Top Sunrise Alarm Clocks

Sunrise alarms come with a variety of features for different budgets. Here are some popular options:

Homelabs Sunrise Alarm Clock

Affordable at $30 (sometimes found for $20 on sale), this alarm offers a range of customizable options. Its LED light comes in eight colors and gradually brightens over 30 minutes. Users can choose from soothing sounds or FM radio to wake up. It’s a feature-rich option for its price point.

Casper Glow Light

This popular option gently awakens users with adjustable warmth and brightness settings. However, without sound options, it might not suit heavy sleepers. Priced around $130, it includes a wireless charger and uses Bluetooth via a phone app, which can emit high EMF radiation.

Philips SmartSleep Wake-Up Light

Gradually increasing brightness simulates a sunrise, with five natural wake-up sounds or FM radio options. The snooze button provides added relaxation time. Priced at $110, it doubles as a reading lamp. Its lower EMF emission makes it a safer choice for sleep environments.

Hatch Restore 2 Sunrise Alarm Clock

This multifunctional light alarm combines features like a sunset simulator, noise machine, night light, and sunlight alarm clock. However, priced at $200, it requires an app connection for operation, raising concerns about EMF exposure.

Preferred Choice: The JALL Wake Up Light

My top pick is the JALL Wake Up Light. At approximately $40, it offers a gentle wake-up experience with sounds like birds, ocean waves, or wind chimes. Customizable wake-up durations and daily programming add convenience, making it an excellent value for its features.

Essential Aspects of a Healthy Sleep Environment

Achieving a natural wake-up each morning is only one part of a healthy sleep routine. Important elements of a sleep-friendly environment include:

Avoid Blue Light Exposure: Stay away from digital screens for at least 90 minutes before bed. If necessary, use programs like f.lux and wear blue-blocking glasses. I use a Daylight Computer for late work.
Maintain a Cool Bedroom Temperature: Aim for around 65 degrees for optimal sleep.
Ensure a Dark Room: Use blackout curtains or a sleep mask to prevent light interference with melatonin. Our family avoids using night lights in bedrooms.
Minimize Disruptive Noise: Some wake-up lights include sound machines to block ambient noise, aiding restful sleep.
Reduce EMF Exposure: Turn off WiFi or use an EMF Safe Switch at night. Keep electronics away from your sleeping area.
Opt for Organic Bedding: Avoid sheets treated with chemicals to prevent exposure to potentially harmful substances. Consider switching to organic options for better health.
Use a Buckwheat Pillow: These pillows offer better air circulation and neck support, enhancing comfort and coolness.

Creating a healthy sleep environment can take time, but gradually implementing these changes can enhance your overall sleep quality.

My Routine

I use the JALL Wake Up Light Sunrise Alarm Clock from Amazon. It’s placed on my nightstand alongside my favorite sleep products. To ensure no light interferes with melatonin production, I keep my bedroom very dark.

One of the major changes I’ve made for my health is going outside as soon as possible after waking up to absorb natural light. I also avoid artificial light after sunset and incorporated several healthy habits into my routine.

Do you use a natural alarm clock or wake-up light? Have you noticed a positive change? Feel free to share your experience!