Christmas is over. Gone are the dizzying days of waking up at 10am and starting the morning with a handful of Celebrations and, if you’re brave, a little Baileys. It’s time to start acting like a responsible adult again, and that means waking up on time and getting on with things. While it’s difficult to neutralize the underlying pain of waking up when your body doesn’t see it as appropriate, there are a few things that might help. We have compiled this list of hacks for wake up when it’s still darkbut you could also pay attention to your alarm sound.
A report (opens in new tab) from the music and behavioral science experts at Startle took a look at the best and worst iPhone alarms to wake up to. His ranking is based on the findings of a scientific study (opens in new tab) how melody and rhythm can counteract the effects of sleep inertia (that tired, groggy, confused feeling you can have when you first wake up).
According to this study, the perfect alarm is one that:
- Has a simple melody that you can sing or hum along to
- Has a dominant frequency around 500 Hz or in the key of C5
- Is not too fast or too slow (ideally 100-120bpm)
These properties help you gently but effectively wake up your mind and body rather than waking you up. According to Luke Cousins, regional director of physiology at Nuffield health (opens in new tab), it has everything to do with your reticular activation system (RAS). This limits how your body responds to external stimuli when you are asleep and controls how you transition to wakefulness.
“An alarm clock is supposed to stimulate the RAS and tell your body to wake up,” he explains. “The jolt of an alarm clock can be particularly strong when you’re in the deep sleep phase, resulting in an increased heart rate and a light-headed feeling in the morning that can last for several hours.”
5 Best iPhone Alarm Clocks to Wake Up
- Sencha (opens in new tab)
- Near the sea (opens in new tab)
- raise (opens in new tab)
- constellation (opens in new tab)
- Slow climb (opens in new tab)
All of these tones have a simple melody, are played in the key of C, and have a low frequency (400 or 500 Hz). These properties help gently wake up the mind and body, leaving you feeling more alert and ready for the day.
Worst iPhone Alarms to Wake Up:
- chime (opens in new tab)
- beacon (opens in new tab)
- radar (opens in new tab)
- signal (opens in new tab)
- Presto (opens in new tab)
Instead of a continuous melody, these iPhone alarm tones feature short and sharp bursts of noise. They also have much higher frequencies than recommended based on the study results, meaning they’re more likely to wake you up and leave you struggling with sleep sluggishness.
Why is it harder to wake up in winter?
The relative lack of sunshine in winter means our bodies produce more melatonin, the hormone that makes us sleepy. “Slowly let light enter your room to signal your body that it’s time to wake up,” says Luke. “In the fall and winter, consider using a sunrise clock that can gently wake you with a light that mimics the rising sun.” (Here’s our guide to the best guard lights for more information and our recommendations).
Other factors also play a role – for example your genes. “By understanding your genetic chronotype, you can figure out when is the best time to wake up,” Luke explains. “If you’re a night owl by nature, you might find it easier to get up a little later, and if you’re an early riser, go to bed at a reasonable time.”
