I test sleep tech for a living and you can often find me in bed kitted out in two sleep trackers, a temperature-control mattress cover and noise-blocking sleep earbuds. But if you were to ask to ask me what single sleep gadget you should buy this Black Friday, I'd say one of the best sunrise alarm clocks.
From brightening up the dark mornings to helping you doze off at night, investing in a sunrise alarm clock has many benefits.
3 reasons to buy a sunrise alarm clock
1. It's better for your nervous system and mood
Not all wake-up sounds are good for you. Being jolted from sleep by a blaring alarm sound (that iPhone ‘Radial’ tone, we're looking at you) can actually trigger a stress response, flooding your body with adrenaline and cortisol as you're pulled out from deep sleep.
As Dr. Joyce explains: “Jarring alarm sounds that abruptly wake us can cause a sudden spike in heart rate and blood pressure. If someone is sleep-deprived, they might still be in deep sleep when the alarm goes off, leaving them feeling groggy for a while after waking — we call this sleep inertia.”
King adds: "If you start each morning with that hormonal jolt, you will feel groggy, irritable, and foggy for the day, and repeated jolts over time can contribute to anxiety, poorer mood regulation, and higher long-term cardiovascular and metabolic risk."
To keep calm and avoid a stress spike, King suggests using gentle cues like a sunrise lamp that brightens gradually to wake you in the morning instead of a single bout of harsh beeping.
She says: "Moving from low to medium to high alertness works best because it lets your nervous system ramp up gradually. That stepwise approach reduces grogginess and improves focus without the startle."
A sunrise alarm clock gradually brightens over a period of up to 60 minutes leading up to your desired wake-up time, gently stirring you from sleep so you're not as startled. Thanks to the light flooding your room, you feel more ready to wake up, making for a more peaceful transition from sleep to wakefulness.
As a result, you should wake up in a better mood with more energy and positivity to take on the day ahead. All hail the sunrise alarm clock.
2. A sunrise alarm clock can help align your circadian cycle
As the clocks shift and the mornings and evenings become darker (oh, the joys of winter), your internal body clock can be thrown out of sync.
Light is a key cue in your circadian rhythm, determining when you feel awake and when you feel sleepy. With little alertness-provoking light in the mornings, and longer, dark evenings, your body won't be so good at keeping sleep hormones in check.
This is where a sunrise alarm clock comes in. By illuminating your bedroom first thing, it signals to your brain that it's time to wake up. Your pineal gland will suppress melatonin (the hormone that makes you feel tired) and produce serotonin (the happy hormone that gives energy). Light also promotes the cortisol awakening response (CAR), where levels of cortisol (which boost energy and alertness) rise shortly after you wake up.
The result? You'll wake up feeling less groggy, whereas waking up in darkness can mean melatonin lingers for longer.
As your circadian rhythm works on a 24-hour cycle, this morning 'sunlight' will help you maintain a consistent sleep schedule. It helps you feel energised through the day and sleepy come evening, so you're able to fall asleep fast rather than tossing and turning.
3. They're an all-in-one sleep device
Most sunrise alarm clocks are multi-purpose devices complete with sunset features, sleep sounds and FM radios, too. That means you can use them as part of your nighttime routine as well, setting you up for better sleep quality throughout the night.
I love using a sunrise alarm clock as a reading light. I'm currently testing the Dreamegg sunrise alarm clock and find the red light setting helps me feel especially relaxed in the evenings.
Alongside Dreamegg, I've tested alarm clocks from big names like Hatch, Lumie and Philips and always find the built-in sleep sounds, from mediations to white noise and ambient sounds, help me unwind after busy days.
Having light and audio features packed into one device means I can keep my bedside clutter-free, which is a blessing for feeling calm at bedtime.
3 sunrise alarm clock deals to shop this Black Friday
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