How to wake up without an alarm (and why it's better)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore why using an alarm clock, and hitting snooze, can leave you feeling groggy. Plus, how to set your internal clock and wake up naturally without an alarm.
Our bodies have built-in signals that tell us when to sleep and when to wake up. These can be influenced by light, our habits, and even what we eat. However, when an alarm clock disrupts this natural cycle, we might wake up halfway through a deep sleep phase, which can make us feel groggy and tired — even if we've slept for a good number of hours. By aligning with our body's natural wake-up signals, we can wake up feeling well-rested and energetic...no alarm needed.
Does using an alarm clock make it harder to wake up?
You might think an alarm clock is just what you need to wake up on time. However, it could be making your mornings harder than they need to be. Relying on an alarm clock might not actually be the best for your sleep — and it’s helpful to understand why.
The impact of alarm clocks on sleep cycles
Our sleep is made up of cycles, each lasting about 90 minutes. During each sleep cycle, we move through different stages, including deep sleep and REM sleep. If an alarm clock wakes you from deep sleep, you're likely to feel groggy and disoriented. This grogginess — known as sleep inertia — occurs when you interrupt your body’s important restorative process, making it tougher to get your day going.
Why hitting the snooze button can make you feel groggy
Many of us try hitting the snooze button to grab a few extra minutes of sleep. However, these brief interruptions in sleep can actually make you feel more tired. When you go back to sleep for just a few minutes, your body starts a new sleep cycle that gets interrupted when the alarm goes off again, which can lead to even more grogginess when you finally get up.
Alarm clocks and sleep quality
Regular use of alarm clocks can also lead to a kind of sleep anxiety for some people. You might find yourself waking frequently during the night to check the time because you’re worried about oversleeping. This can disrupt your sleep even further and reduce the overall quality of your rest.
Starting your day with stress
A loud alarm can jolt you awake suddenly, so your day starts with a surge of stress. This abrupt wake-up call can trigger a rush of adrenaline and cortisol — stress hormone — which can make your mornings feel hectic and unpleasant.
How to wake up without an alarm: 8 tips
Waking up without an alarm clock might seem challenging, but with some adjustments to your routine, it's entirely possible. By incorporating some of the following tips in your routine, you can improve your sleep quality so you wake up feeling more refreshed — and discover why you don’t need an alarm clock.
1. Establish a consistent sleep schedule
Going to bed and waking up at the same time every day, even on weekends, can help set your internal clock. Once your body gets used to this schedule, you’re more likely to feel tired naturally at bedtime and wake up in the morning when you’ve had enough rest.
💙 Try this method to Turn Choice Into Routine to help you build a consistent sleep schedule and stick to it.
2. Get plenty of natural light
Natural light can have a powerful effect on your internal clock, so try to get sunlight as soon as possible after waking up and throughout the day to help regulate your body's sleep-wake cycle. Let natural morning light into your room or spend a few minutes outside soon after waking.
3. Optimize your sleeping environment
Make your bedroom a sanctuary for sleep by keeping it cool, quiet, and dark at night. A comfortable mattress and pillows can also make a significant difference in your sleep quality.
💙 Try a peaceful soundscape, like Heavy Rain, to enhance your sleep environment and create a relaxing atmosphere.
4. Limit screen time before bed
The blue light from screens can trick your brain into thinking it's still daytime, which can make it harder to fall asleep. Try to stop using electronic devices at least an hour before bed to help your body prepare for sleep.
💙 Follow along with the Daily Move’s Screen Off, Sleep On guided exercise routine to help you relax and ease into sleep.
5. Support sleep with your diet
What you eat—and when you eat—can affect your sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime. If you feel hungry, choose a light, healthy snack full of nutrients.
💙 Discover how to support digestion and improve your sleep with this Mindful Eating meditation.
6. Add relaxation techniques into your bedtime routine
Reading, meditating, or gently stretching can be a signal for your body that it's time to wind down. Create a bedtime routine that includes these kinds of relaxing activities to help make it easier to fall asleep.
💙 Try a guided sleep meditation to support relaxation, like Tara Brach’s Letting Go Into Sleep.
7. Exercise regularly
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Make sure you end intense exercise a few hours before bedtime, as it can be stimulating late at night.
💙 Movement doesn’t have to be so serious. Try this Moving for Fun session to find some playful physical activity in your day.
8. Pay attention to your body's sleep signals
Learn to recognize when your body is telling you it's time for sleep. Signs like yawning, heavy eyelids, and a general feeling of tiredness are cues to start your bedtime routine, so respond to what your body is telling you.
💙 Try a Body Scan Meditation to become familiar with your body and what it’s telling you.
Wake up without an alarm FAQ
How long does it take to adjust to waking up naturally?
The time it takes to adjust to waking up naturally can vary from person to person. For some, it might take a few days, while others may need a few weeks to adapt. By sticking to a regular sleep schedule and following good sleep hygiene practices, your body can gradually get used to the new routine. Be patient and give your body time to align with its natural sleep-wake cycle.
What type of sleep disturbances can interfere with natural wakefulness?
Several factors can disrupt your sleep and make it harder to wake up naturally. By identifying and addressing these disturbances, you can improve your sleep quality and increase your chances of waking up naturally.
Noise: Loud sounds from traffic, neighbors, or household members can interrupt your sleep.
Light: Exposure to light during the night, especially blue light from screens, can affect your sleep cycle.
Stress: Worrying or stress can keep your mind active at night, making it hard to fall asleep or stay asleep.
Temperature: A bedroom that’s too hot or too cold can prevent you from sleeping well.
Caffeine and alcohol: Consuming these substances too close to bedtime can disrupt your sleep patterns.
Can waking up naturally improve overall health and wellbeing?
Waking up naturally can have several benefits for your health and wellbeing. When you wake up on your own, it means you're likely completing your sleep cycles, which can allow your body and mind to rest and recover properly. This can lead to improved mood, better cognitive function, enhanced concentration, and reduced stress. Over time, these benefits can contribute to overall health and wellbeing, making it easier to tackle daily tasks and enjoy a higher quality of life.
What if I can't wake up on time without an alarm due to my schedule?
If your schedule demands that you wake up at a time that doesn't align with your natural sleep cycle, there are steps you can take to make waking up easier. These can help minimize the jolt of waking up when you need to use an alarm.
Gradually adjust your bedtime to get the recommended 7–9 hours of sleep before you need to wake up.
Use a gentle alarm that wakes you up more slowly, like those that simulate a sunrise, or start with a low volume and increase slowly.
On your days off, try to stick as closely as possible to your routine to maintain a consistent sleep schedule.
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