For years, waking up to the sound of blaring sirens has become the norm. However, there is an alternative. A natural alarm clock or wake-up light can mimic the sun’s natural rhythms. They gradually promote wakefulness through soft, simulated morning light. Here’s how these devices can make your day more balanced and refreshed.
Disadvantages of traditional alarms
For decades, people have relied on loud traditional alarm clocks. While these alarm clocks may be effective in waking up a home, there are some potential drawbacks. For example:
- sudden awakening: The sudden loud sound of a traditional alarm clock will wake people up. This sudden jolt can cause a surge in stress hormones like cortisol and lead to drowsiness that can last for some time after waking up.
- increased stress and anxiety: Being woken up by a loud alarm can create stress and anxiety, especially if the sound is irritating. Association with stressful situations (such as rushing to work or school) can also lead to feelings of anxiety.
- Sleep patterns are disrupted: Waking up suddenly from a deep sleep stage disrupts our natural sleep cycle, also known as our circadian rhythm. This can lead to disrupted sleep patterns and fatigue throughout the day.
- negative emotion: Starting the day with loud, unpleasant sounds can set a negative tone for the morning, affecting mood and overall health. Starting the day with a negative attitude is not a recipe for a great day at work or with your family.
- physical effects: For some people, the sudden vibration of a blaring alarm clock can even cause an increase in heart rate and blood pressure. High blood pressure is a known risk factor for cardiovascular problems.
To avoid these potential drawbacks, some people choose other arousal methods. They might look for a wake-up light or alarm clock with soothing music or nature sounds. These can smooth the transition from sleep to wakefulness, creating a better morning experience.
What is a wake-up light?
A wake-up light, also known as a sunrise alarm clock or dawn simulator, is an alarm clock that produces artificial dawn. It’s designed to wake you up more gently and naturally by simulating a sunrise. Wake-up lights use light to mimic a natural sunrise, rather than sudden sounds. They gradually increase in brightness 15 to 40 minutes before the alarm time.
The idea behind the wake-up light is to simulate a natural sunrise. When the sun rises, it triggers the body to gradually reduce melatonin production and increase cortisol production. While many people emphasize cortisol as the “stress hormone,” it can also help you stay awake and alert.
Gradual increases in light help regulate the body’s internal clock: the circadian rhythm. The potential result is that you wake up every morning in a better mood and with more energy.
what is the benefit?
For those who have difficulty waking up in the morning or live in an area with limited natural light, using a wake-up light may be helpful. Here are some potential benefits:
- Natural awakening experience: Wake-up light simulates sunrise and gradually increases brightness until alarm time. This gradual exposure to light mimics the natural process of waking up, signaling the body to reduce production of sleep hormones like melatonin and increase cortisol production. This way, it helps you wake up more naturally.
- Reduce sleep inertia: By gently waking you up with light instead of a sudden loud noise, wake-up lights can reduce a phenomenon called sleep inertia. Sleep inertia refers to the groggy and disoriented feeling that occurs when waking from deep sleep. Ultimately, it can help you feel more alert and less sluggish in the morning.
- Improve mood and energy: Waking up to gradually increasing light can have a positive impact on mood and energy levels. In a 1993 trial, using a wake-up light improved depression in people with seasonal affective disorder (SAD). A 2005 meta-analysis confirmed that bright light therapy can improve depression.
- Regulation of circadian rhythm: Consistent use of a wake-up light helps regulate the body’s internal clock and circadian rhythm. Over time, this may lead to better sleep quality and a more stable sleep-wake cycle.
- Personalization: Many wake-up lights come with customizable features such as light intensity, color, and natural sounds, allowing users to personalize their wake-up experience to their liking.
- Useful for dark mornings or shift work: Wake-up lights are especially helpful for people who work non-traditional work hours. They can provide a sunrise experience and help the body adapt to waking up in the dark.
Overall, wake-up lights offer a gentler, more natural way to wake up, potentially improving overall health. However, some people may still prefer a traditional alarm clock or other wake-up method.
What to pay attention to with sunrise alarm clock
Sunrise alarm clocks vary widely in price and features. You can buy them for as low as $30, or pay up to $200 for luxury trim. Here are some options/features of the best alarm clocks that mimic the sun:
- sunrise simulation
- sunset simulation
- Soothing sounds/nature sounds when waking up or relaxing
- Noise machine for a better night’s sleep
- FM radio options
- Customizable brightness settings
- Light color options
- Option to use as bedside lamp or reading light
- Does not rely on WiFi or Bluetooth connections to operate
Some alarm clocks are even smart alarm clocks, compatible with Google or Alexa devices. However, wireless or smart alarms also emit high levels of electromagnetic fields, so I would feel uncomfortable sleeping next to them at night!
The best sunrise alarm clock
While sunrise alarms come with a variety of features, you don’t need to spend a lot. Here are some of the most popular sunrise alarm clocks and what I think of them.
Homelabs Sunrise Alarm Clock
Homelabs Sunrise Alarm Clock is an affordable sunrise analog alarm clock priced at $30. (I’ve even seen it on sale for $20). Despite their low price, Homelabs alarms come with many customizable options. It also received decent reviews, although some reviews were mixed on the quality.
Its warm LED lights are available in eight colors, including sunny yellow, neon, green and magenta. The lights gradually dim over 30 minutes until you wake up. You can also use it as a reading light while relaxing in the evening. It has a variety of soothing sounds to wake up to, or you can choose FM radio. There are tons of options for this clock and it’s $30!
Casper glow lamp
Casper Glow Light is a popular sunrise clock that gently coaxes you to wake up. Brightness settings allow you to adjust the warmth and brightness to your preference or needs. However, there aren’t any sound options, so it might not be the best alarm clock for serious sleepers.
However, this alert also has some serious drawbacks. Casper retails for about $130, which is significantly higher than other products. It also comes with a wireless charger and the timer uses Bluetooth connected via an app on your phone and therefore emits high levels of EMF radiation.
Philips SmartSleep wake-up light
SmartSleep wake-up light gradually increases in brightness to simulate sunrise before alarm time. It also features five natural wake-up sounds that you can pair with the sunrise simulator. If you want to wake up to your favorite station, you can choose FM radio.
SmartSleep has a snooze button that lets you relax for a few more minutes before your alarm goes off again. While it looks like a giant sun rising in the morning, it can also double as a reading lamp or ambient lighting for your bedroom. It also has the option of a midnight light that can be used as a night light. SmartSleep Wake-Up retails for $110.
This model does not have Bluetooth functionality and therefore emits low levels of EMF radiation.
The Philips SmartSleep Connected Sleep is another wake-up light from the same brand, but it has WiFi capabilities. While it offers more features (and costs more!), it only works when connected to WiFi on your phone. So this is not something I recommend.
Hatch Restore 2 Daily Alarm Clock
The Hatch Restore 2 is another popular lightweight alarm clock. It combines several sleep products, including a sunset simulator, noise machine, night light, and daylight alarm clock. The noise machine also has the option of white noise, pink noise or brown noise.
While it has a lot of lighting options, it’s also quite pricey ($200). Another major drawback is that, like the Philips SmartSleep Connected Sleep, it only works when connected to an app on your phone. Again, I wouldn’t recommend.
What I use: JALL wake-up light
The JALL wake up light is my go-to and the one I purchased for myself. Priced at around $40, it’s an affordable way to enjoy a gentle wake-up call every morning. This clock looks like a giant sun and has many sound options to wake you up. For example, wake up to the sound of birdsong, ocean waves, or wind chimes.
It has a 30-minute gradual awakening period. However, you can shorten it to 20 minutes or even 10 minutes. Another great feature is that you can program it for different days of the week. For example, you can set it to have different wake-up times on weekdays and weekends. You can also have it chime twice for you and your spouse.
At night, you can use it as a bedside lamp depending on the brightness level. Again, this clock is a great value for all its features.
Other elements of a healthy sleep environment
Waking up naturally each morning is just part of a healthy sleep experience. It all starts before your head even hits the pillow at night. Some key elements of a healthy sleep environment include:
- Ban artificial blue light after sunset: Avoid computers, smartphones, iPads and TVs at least 90 minutes before bed. If you must use them, download a program like f.lux on your computer and/or wear orange glasses to block blue light.
- Stay cool: Keeping your bedroom cool to improve your sleep has long been standard advice. However, sometimes hormones or other things can cause our body temperature to become too high. I try to keep the room temperature around 65 degrees at night.
- Make sure your room is dark: Use blackout curtains to cover windows or wear a sleep mask to ensure no light interferes with melatonin production. Our family also doesn’t use a night light in the bedroom at night (not even with the kids!)
- Block disturbing sounds: Some wake-up lights incorporate white noise or other sound machines within the device. White noise, brown noise, or even pink noise can help block out sounds from the outside world or the next room, helping you get a restful sleep.
- Keep your distance from EMFs: Electromagnetic fields (EMF) generated by WiFi and cell phone towers are known to disrupt sleep. Turn off WIFI manually or using an EMF safety switch at night. Anything plugged into an outlet emits low levels of electromagnetic fields. An easy way to lower these levels is to keep any plugs away from your head at night.
- Switch to organic bedding: Many sheets and blankets are treated with chemicals during the manufacturing process. The idea is to make them stain-proof, waterproof or fire-retardant. But what about inhaling chemicals? Changing your life is not the path to health. Learn more about natural/organic bedding here.
- Try a buckwheat pillow: Buckwheat hulls make a better filling for pillows and facilitate air circulation. Therefore, they can help cool your head for better sleep. They can also make your neck and spine more comfortable. You can make your own or find them on Amazon.
Establishing a healthy sleep environment and daily routine takes time and effort. I did it a little at a time.
what I do
A few years ago, I purchased the JALL Wake-up Light Sunrise Alarm Clock on Amazon. It sits on my nightstand along with some other favorite sleep products, which you can read about here . I also keep my bedroom very dark so that no light interferes with my melatonin production at night.
Another biggest change I’ve made for my health is to get out as soon as possible after waking up every morning. Even on a cloudy day, I get broad spectrum light from outside. I also avoid artificial light after sunset and do these things I recommend to moms.
Do you use a natural alarm clock or wake-up light? Did you notice a positive difference? Share it with us below!