Do Sunrise Alarm Clocks Really Work? Why You May Want One for the New Year

The reality is, few wake up to the sound of birds chirping and light filtering in through the window. A far more common experience? Being jolted awake by the sound of a blaring iPhone alarm. And while it may be effective, it's far from the best or healthiest way to start the day. According to clinical studies, our bodies prefer to wake up gradually (not by sudden artificial sound). For those who aren't able to take nature's morning cues, sunrise alarm clocks are designed to mimic the dawn for a supposedly similarly experience and easier wake-up.

But do sunrise alarm clocks actually work as they claim, or are they just another wellness trend? We chatted with medical experts to find out if they can really make over your morning and are worth incorporating into your New Year.

How Do Sunrise Alarm Clocks Work?

Unlike traditional alarms that rely only on loud noise to abruptly pull you from your slumber, sunrise alarm clocks use gradual light exposure to cue your body to wake up. Over time (usually 20 to 40 minutes), the clock gradually increases in brightness, mimicking natural morning light.

This is key to regulating your body’s circadian rhythm, or your natural internal clock, explains Duke University School of Medicine's Dr. Adjoa Boateng Evans, M.D. "Light is the primary 'time signal' for the brain's internal clock, located in a region called the suprachiasmatic nucleus," Dr. Evans says. "When light slowly increases before wake-up, it starts to suppress melatonin, nudge cortisol to rise, and gently transitions the brain from a sleep state into a wake state."

By contrast, Dr. Evans says that traditional alarms trigger a stress response (even if the brain is still in deep sleep), which can contribute to grogginess and disorientation upon waking—neither of which equates to a smooth start to the day.

Are They Actually Beneficial?

According to our experts, sunrise alarm clocks do benefit many sleepers but aren't for everyone. "Research shows that simulated dawn lighting can improve morning alertness, mood, and overall sleep quality," psychiatrist explains Dr. Vinay Saranga, M.D. "Clinically, I often see patients report that they feel less groggy and experience fewer 'sleep inertia' symptoms when using a sunrise alarm. It doesn’t work like magic, but it does support the body’s natural wake-up mechanisms in a way sound alone cannot."

Dr. Evans agrees: "Several small clinical studies show that artificial dawn before a set wake time reduces 'sleep inertia' (that heavy, foggy feeling after the alarm) and can modestly improve subjective well-being, mood, and cognitive performance on simple tasks," he says. 

Who Should (and Shouldn't) Try a Sunrise Alarm Clock

Aren't sure if you're good candidate for a sunrise alarm clock?

Try One If...

• Your schedule forces you to wake before natural daylight/during "biological night"
• You particularly dislike waking up early
• You live in a northern climate with dark winter mornings
• You suffer from seasonal affective disorder (SAD)
• You're a shift worker
• You're an older adult
• You find traditional, noisy alarms anxiety-inducing
• You're a light-sensitive sleeper

Skip This One If...

Sunrise alarm clocks typically won't benefit people without light perception or with visual impairments. Dr. Evans says in these cases, since the brain isn’t receiving the light signal through the eyes, this type of alarm clock wouldn’t work.

It's also important to note that sunrise alarm clocks aren't a panacea to all your poor sleep habits, Dr. Evans cautions. People on rotating shift work who aren’t doing anything else to remedy their sleep and those with certain sleep disorders (such as untreated sleep apnea) may need further intervention. The light stimulation may also not be bright enough for particularly deep sleepers.

Basically, if you're consistently sleeping too little, there isn’t an alarm, sound, or light that would make waking up feel good here, Dr. Saranga says. Sunrise alarm clocks may also be impractical for partners with vastly different schedules: “Very bright pre-dawn light can be impractical without careful placement or eye masks,” says Dr. Evans.

The Bottom Line

Light influences the sleep cycle just as much as lighting can affect a good dinner party. And just like taper candles or a dimmer switch, sunrise alarm clocks allow you to make it work for you—not against you.

If you're an ideal candidate for sunrise alarm clocks, consider giving one a try in the new year. (To make the most of these devices, our experts recommend avoiding caffeine in the late afternoon and reducing screen time at night.)