No one likes being woken up by an alarm, but turning it off completely can seem scary. After all, without an alarm, we'd end up falling asleep and spending the whole day in bed, right? But according to one expert, ditching the alarm might actually be the best thing you can do for your overall sleep.
“Even subtle inconsistencies in sleep, like waking up early with an alarm on workdays and waking up naturally on non-workdays, can disrupt our biological rhythms,” says Dr Hana Patel, a registered GP and sleep expert at Time4Sleep. Here, we explore why it’s worth giving up the alarm clock, and cover some helpful tips for getting started on waking up without an alarm.
For more ways to improve your sleep quality, take a look at your mattress. If yours isn’t as comfortable or supportive as it used to be, it might be time to buy something new. Our guide to this year’s best mattresses for every sleeper has our top recommendations for different budgets.
Why give up waking up every morning?
For most of us, the alarm clock is a standard part of our morning routine. Its purpose is to wake us up when we would rather be in bed. But an alarm clock is, by definition, an alarming way to get up in the morning, as well as a disruptor to our natural rhythms.
As Dr. Patel explains, ditching the alarm clock can make for a more enjoyable morning. “This small adjustment can prevent the conflicting effects of waking up abruptly and promote a smoother transition for your body’s internal clock.”
Additionally, weekday morning alarms likely wake you up much earlier than your natural weekend alarms. This leads to a sensation known as social jet lag, which occurs when your body clock nearly shifts from one time zone to another over the weekend, leading to feelings of fatigue and grogginess.
“Research has shown that ‘social jet lag’ – the misalignment of our internal body clock due to shifts in sleep patterns between weekdays and off days – has been linked to variations in diet quality, habits, inflammation and gut microbiome composition,” says Dr. Patel.
“While [ditching the alarm] This can be difficult if you start early during the week, but whenever possible, allow yourself to wake up naturally without using an alarm clock, especially on non-weekdays.
5 tips for waking up without an alarm clock
1. Train your body with a sleep schedule
You probably tend to fall asleep and wake up around the same time on days when you have nothing to do. The problem is, that natural wake-up time may not align with the time you need to get out of bed. Establishing a consistent, healthy sleep schedule can help you wake up when you need to, naturally.
“Maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends,” advises Dr. Patel. “This helps regulate our biological rhythms.” Over time, you should find that even if you’re not awake before the alarm, it doesn’t take you out of deep sleep.
2. Forget the alarm on weekends
Many of us have a good reason to set our alarms: we need to get up on time for work. Rather than risk waking up late, try starting your no-alarm routine on the weekend.
It may not be a big departure from your current schedule, but it's important to follow your natural waking rhythm when getting up and out of bed. That means you won't have to toss and turn for “five more minutes” and you'll avoid the temptation to sit on your pillow for another thirty minutes scrolling through your phone.
3. Be careful with your exposure to light
“Another way to support your body’s natural circadian rhythms is to create an ideal sleep environment,” says Dr. Patel. “A healthy sleep space should be dark, quiet, and cool.”
Before bed, reduce your exposure to light. Dim overhead lights and move screens away: “Blue light from electronic devices can interfere with the production of sleep hormones, which can disrupt your sleep-wake cycle.” When you’re in bed, use blackout shades or an eye mask to increase darkness.
In the morning, expose yourself to light. For many of us, it's summer, a great time to start the day earlier, as you're more likely to wake up with the sun. Open the curtains or, on a cloudy day, turn on the lights.
4. Replace your alarm with a dawn wake-up call
If the idea of not having to wake up seems daunting, Dr. Patel suggests a less jarring alternative. “It may be helpful to use a device such as a sunrise alarm, which simulates a natural waking method.”
Sunrise alarm clocks gently flood the room with light, creating a natural start to the morning. They're easier to control than the sunrise itself, but not as startling as an alarm clock, making them a good compromise to no longer having to use an alarm clock.
5. Make sure you get enough sleep
Lack of sleep can sometimes make you feel sleepy despite your alarm. If you don't get enough rest, you'll have a hard time saying goodbye to waking up. A regular schedule is a good step toward falling asleep faster, and Dr. Patel has other tips for getting better rest:
“Try to develop habits that help your body prepare for bed. Include activities that you enjoy and that relax you, such as listening to relaxing music, reading or listening to an audiobook, or drinking a cup of non-caffeinated tea.”
A comfortable sleeping environment is also important for getting consistent sleep. Frequent mattress sales can help you save on a bed that’s perfect for your sleeping style, while our guide to the best pillows can ensure you always have a comfortable place to rest your head.