Our ideal sleep routine involves going to bed before midnight without any electronic devices in sight and waking up naturally to sunlight streaming through our windows. However, due to various reasons such as work schedules, bedroom layout, or location, many of us don’t have the luxury of following this routine. This is where a sunrise alarm clock can be beneficial, as it mimics sunrise by gradually brightening a light to help the body wake up more naturally, according to experts.
Sunrise alarm clocks are not just a gimmick, but a helpful tool for those who struggle with waking up in the dark, especially during winter months. They can be particularly effective when used consistently alongside cognitive behavioral therapy, as mentioned by Dr. Raj Dasgupta, a board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine.
Dr. David Oczos, a sleep medicine physician, also supports the use of sunrise alarm clocks to help regulate circadian rhythms and improve the transition from sleep to wakefulness. However, he advises seeking medical guidance if you have more serious sleep issues.
Sunrise alarm clocks work by gradually brightening a light to mimic sunlight, signaling the body to stop producing melatonin and wake up naturally. Some models also include nature sounds to assist with waking up peacefully.
Different sunrise alarm clocks offer various features, but they all operate similarly by simulating a sunrise to help you wake up more naturally. Choosing the right model depends on your preferences and needs.
Some recommended sunrise alarm clocks include the Philips SmartSleep Sleep and Wake-Up Light, which offers multiple brightness settings, light colors, wakeup sounds, and an FM radio. Other options include the Hatch Restore 2 Sunrise Alarm Clock, Dekala Sunrise Alarm Clock, Lexon Mina Sunrise Alarm Clock, Lumie Bodyclock Glow 150, and Philips SmartSleep Wake-up Light. Each model has unique features that may suit your waking-up routine.
In this guide, we introduce two top-rated sunrise alarm clocks from Philips. The more expensive of the two is our top pick due to its user-friendly setup, sleek design resembling a futuristic spaceship porthole, extensive brightness settings, built-in FM radio, simulated sunset feature in addition to sunrise, and guided breathing exercises – all accessible directly from the device without any subscriptions needed. Although our tester praised its many positive attributes, such as its simplicity and lack of app dependency, they also pointed out a few drawbacks, including its large size and absence of Bluetooth connectivity. While some may appreciate the device’s standalone functionality, others might prefer a clock with app integration.
The Philips SmartSleep clock gradually simulates sunrise starting 30 minutes before your wake-up time, transitioning from amber to orange, yellow, and finally a bright white light. Fine-tuning the brightness level is crucial, as the highest setting can be overwhelming. The clock also offers a sunset simulation to aid in winding down before bed, with the light softly dimming to an orange glow. Additionally, the device features a night-light called Midnight Light, providing subtle illumination for navigating without disrupting sleep. According to sleep expert Dr. Dasgupta, choosing a warm-colored night-light, like amber or red, can promote better rest.
If you seek an elegantly designed bedside lamp that mimics natural light patterns, plays soothing sounds, and requires minimal setup, the Philips SmartSleep Sleep and Wake-Up Light could be an ideal choice. On the other hand, the Hatch Restore 2 Sunrise Alarm Clock offers a different approach, with app-based control allowing for customizable routines, various alarm and relaxation sounds, and a night-light feature. While the Hatch clock provides a wide array of functionalities through its app, including WiFi connectivity, some users may find this reliance on technology to be a downside.
To access a variety of features such as sounds, light options, mindfulness programs, and personalized tools, consider subscribing to Hatch+ for around $5 per month. A single Hatch+ subscription covers all Hatch devices in your household, with the company regularly introducing new content and features for subscribers. You can personalize the sunrise simulation by adjusting the duration and choosing from different light colors before waking up to your preferred sound.
Regarding the night-light setting, the Restore 2 does not have a simple on/off switch for the night-light. Instead, you must incorporate a night-light “step” into your sleep routine and toggle through your routines to activate the night-light, which may be more cumbersome than necessary.
Pros:
– Wide selection of sounds
– Available in various device colors to complement your decor
– Adjustable sunrise duration
– Dimmable clock display
Cons:
– Requires WiFi
– App needed for full experience
– Full functionality requires paid subscription
– Higher price point
If you are interested in a budget-friendly sunrise alarm clock option, consider the Dekala Sunrise Alarm Clock, priced around $50. This model offers various features, including customizable sunset and sunrise durations, adjustable snooze settings, and a dual-function snooze/night-light button. The Dekala Sunstone also features an FM radio, USB power output port, and a compact design. Control is managed through onboard buttons, but a slightly pricier version with app and voice control options is available for those seeking more control.
Pros:
– Affordable price point
– Customizable sunrise and sunset durations
– Dimmable clock display
– No app required
Cons:
– Limited sound options
For a unique sunrise alarm clock resembling a bedside lamp, consider the Lexon Mina Sunrise Alarm Clock. This device features an Italian design, five sounds, nine light colors, and a rechargeable battery for portable use. The Lexon Mina’s distinctive design, ease of use without an app, and battery-operated functionality make it a practical and stylish option for under $100. The battery life varies depending on usage, with up to four months on clock and sound mode.
If you use the lamp frequently, the battery will drain more quickly. According to Lexon, you can expect about a day’s worth of charge when using the lamp as intended. The battery fully recharges in 5 hours, but note that the Mina does not come with a 5V charger/power adapter, so you may need to purchase one separately or use an existing USB-C charger from other devices you own. Once you have a charger, you can keep the Mina plugged in to prevent it from running out of battery overnight. Like other devices on this list, the Lexon Mina offers both sunset and sunrise functions. The sunset simulation starts with orange light and transitions to red, while the sunrise simulation begins with dark blue tones and gradually shifts to warm white to wake you up.
Pros:
– Simple, elegant design
– Battery or plug-in power
– No app required
– Affordable
Cons:
– Limited number of sounds
– USB charger/power adapter not included
– Some functions require device to be plugged in
The Lexon Mina is priced at $80 on Amazon. The Lumie Bodyclock Glow 150 is a notable alternative to consider, offering fade-to-off or fade-to night-light options, 10 sounds including purring kittens, 3 light colors, sunset simulation, and an autodimming display. The Lumie Bodyclock Glow has various sound options, including purring kittens and bleating goats, as well as sounds like crashing waves, steam trains, and ambient cafe noise. It also allows for variable duration of sunrise or sunset simulations, a light-sensitive clock display, and the option to fade the light to off or a low-intensity red night-light. The sunset simulation cycles through warm white, orange, and red light, while the sunrise does the opposite. This device is controlled via buttons and does not require an app.
Pros:
– Variable sunrise and sunset duration
– Many sound options
– Pleasing orb design
Cons:
– Expensive
The Lumie Bodyclock Glow 150 is priced at $129. Another option to consider is the Philips SmartSleep Wake-up Light, which offers 20 brightness settings, 3 light colors, 5 wakeup sounds, FM radio, sunset simulation, and an autodimming display. Similar to the Lumie Bodyclock Glow, this model features adjustable sunrise simulation duration, starting with red light and transitioning to orange and yellow with your chosen sound. It also includes an FM radio, a sunset feature, and autodimming display that adjusts to ambient light. The Philips SmartSleep Wake-up Light is controlled directly on the device without the need for an app.
Pros:
– Simple setup
– Brightness settings
– No app required
Please let me know if you need further assistance.
Sunrise alarm clocks are devices that combine a clock, a lamp, and sometimes a sound machine to wake you up with a simulated sunrise, accompanied or not by an audible signal. Here’s how they work: You set a wake-up time on the clock, and a few minutes before that time, the lamp starts emitting light that gradually increases in intensity until it reaches a pre-set brightness at your chosen time. Some models also offer a selection of wake-up sounds, such as birds chirping or music.
When evaluating different models of sunrise alarm clocks from various brands, we considered factors like brightness, light colors, ease of setup, design, price, user reviews, hands-on testing by our reviewer, and input from sleep medicine experts. Our preferences and judgment also played a role in selecting the best models. We preferred models with on-device controls over app controls for simplicity and to reduce the use of handheld devices in bed.
Things to look for in a sunrise alarm clock include adjustable light intensity, gradual light and sound transitions, multiple wake-up sound options, customizable schedules, and features like red or amber nightlight settings to minimize disruptions during the night. The device should be capable of simulating a sunrise effectively through light. Other considerations include sound options, app control or wireless connectivity, brightness levels, light colors, and the price/features balance.
Sunrise alarm clocks have been found to be effective in waking users up by simulating natural light, aligning with the body’s circadian rhythms. While they cannot fully replace natural sunlight, these devices provide a gentle and natural way to wake up.
Can sunrise alarm clocks help with seasonal depression? Seasonal depression, also known as seasonal affective disorder (SAD), is a significant mood change commonly associated with fall and winter when days become shorter and darker. This disorder can impact how a person feels, thinks, and behaves, lasting four to five months each year before typically improving in the spring or summer.
Experts suggest that sunrise alarm clocks may assist with seasonal depression, but they should not replace dedicated light therapy or professional guidance. Dr. Oczos mentions that seasonal depression often results from reduced sunlight during the winter, affecting sleep quality and overall well-being. Psychological or psychiatric interventions may be necessary for severe symptoms.
Is waking up to light or sound better? Dr. Oczos explains that sunlight is a powerful cue for our internal clock, signaling transitions between sleep and wakefulness through specialized light-receptor cells in our eyes. Therefore, light plays a crucial role in waking us up due to its impact on our neurophysiological processes. However, individual responses may vary, and some individuals may not be sensitive to light, as noted by Dr. Rudraraju.
For heavy sleepers, sunrise alarm clocks may still be effective, especially when combined with a sound alarm that gradually increases in volume. Exposure to bright light in the morning can enhance alertness, but it is essential to spend some time in the light before starting the day. Dr. Oczos and Dr. Rudraraju suggest that a combination of light and sound alarms may be beneficial for heavy sleepers, but persistent sleep issues should be addressed through further evaluation and strategies.
What is the most calming alarm clock? Alarm clocks inherently disrupt our sleep, so a “calming” alarm clock should minimize this disruption. Gradual alarms that blend increasing light intensity with soothing sounds, such as nature sounds, are often considered the most calming option. Dr. Dasgupta recommends sunrise alarm clocks for their gradual awakening process that combines light and peaceful sounds.
“Alarm clocks or devices that feature customizable light and sound settings can offer a more tranquil transition from sleep to wakefulness.”
“Meet Our Experts”
Raj Dasgupta, MD, Chief Medical Advisor at Sleepopolis
David Oczos, DO, specializing in Sleep Medicine at Hackensack Meridian Health
Praveen Rudraraju, MD, Director at the Center for Sleep Medicine of Medicine, Northern Westchester Hospital, Northwell Health
Article edited by Kate Ellsworth
