Why Your Traditional Alarm Clock May Be Doing More Harm Than Good

For those who are unable to naturally wake in the morning, Disney princess-style with an overdramatic stretch and woodland creatures to greet you, an alarm clock is a necessary evil.

But gone are the days of traditional analogs with two bells and a hammer on top. Though these windup devices certainly get the job done, their startling noise is better suited for a firehouse or the lunch signal at a ranch.

"Alarm clocks can be a helpful tool to wake up on time, but they can also disrupt our natural sleep patterns if they're overused," warns Dr. Shelby Harris, a therapist specializing in behavioral sleep medicine. "The sudden jolt of a loud alarm can trigger an adrenaline response, which helps you wake up quickly, but relying solely on this adrenaline rush to wake up every morning may not be the healthiest approach in the long run."

Luckily, advances in technology have created a bevy of unique and gentler options, from devices that gradually light up and mimic a sunrise to those that emit the calming, ambient noises found in high-end spas. Of course, you can also use your smartphone, but it's not an ideal pick for the bedroom.

We break down whether alarm clocks may be a detrimental component of your sleep routine and which types may make the most sense going forward.

Reconsider your sleep schedule

It's important to understand that relying on an alarm clock every morning may hint toward underlying sleep issues.

"Alarm clocks are really useful for patients with insomnia and those who struggle with sleep timing since they help keep our circadian rhythm in check," says Harris. "However, if you routinely have your alarm clock wake you up, consider if you're getting enough sleep and good quality sleep."

Should you find yourself solely relying on an alarm clock, consider a more consistent sleep schedule. Your body will establish a natural rhythm, and you'll eventually become less dependent on the device to start your day.

"There [are still] those occasional days where we might sleep later randomly, so an alarm clock is always a good buffer," reminds Harris, though a consistent sleep and wake time can eventually take the place of an alarm clock once healthier habits are formed.

The best types of alarm clocks

The range of alarm clocks is just as diverse as humans' individual sleep schedules. What works for one person may not work for another, so it's always wise to test a few before determining a perfect fit.

"Look for features like a gradual light-up to mimic the natural sunrise and gradually increasing sound levels for a gentler wake-up call," advises Harris, who prefers the human voices and music from traditional radio. "Also, lean into getting plenty of natural light, whether it's from a window or [the aforementioned] wake-up light alarm, which can make waking up feel more gradual and gentle-and less jolting."

"Technological advancements in alarm clocks now offer customizable settings and sleep-cycle tracking, which can help to reduce any morning grogginess. I wouldn't say it is a necessity to spend a lot on an alarm clock, but the fancier ones can be nice and customizable," she adds.

But if you do prefer a bit of sound variety to interrupt your slumber, opt for one that plays melodies instead of beeps. According to a 2020 study conducted in Australia, the former helps toimprove alertness levels throughout the day, while the latter can induce debilitating waves of grogginess-the typical "beep, beep, beep" pattern allegedly disrupts brain activity and degrades work performance for up to four hours.

A case against smartphones

Your first instinct might be to set an alarm on your smartphone before bed. Although your phone will certainly get the job done, interacting with an iPhone or Android before catching zzz's may do more harm than good.

"Choosing to use an actual alarm clock instead of your phone has its perks. It cuts down on screen time before bed and helps you avoid getting sucked into notifications or social media scrolling when you should be winding down," Harris says. "Plus, it's harder to accidentally dismiss your alarm or hit snooze repeatedly when it's a separate device, so you're more likely to wake up on time and ready for the day."

Some studies even suggest that smartphones can cause a morning blood pressure surge that puts you at a higher risk of stroke or heart attack. While these indications can be applied to the use of alarm clocks in general, the act of scrolling through work emails or reading depressing news on your phone first thing in the morning (which you obviously can't do on a traditional alarm clock) may cause added and unnecessary stress.

Adolescents and alarm clocks

It may be easy to assume that kids and teenagers don't require a specific type of alarm clock. After all, they generally enjoy the benefits of having more energy and adapting to different sleep environments. But Harris says it's a bit of a mixed bag.

"Some might handle sudden noises better than adults because they can be more adaptable. But just like adults, what works for one teenager might not work for another," she says. "It's all about finding the right balance and figuring out what helps them wake up feeling refreshed and ready for the day."

If you're a parent with a child who struggles in the morning, consider a slow-rise alarm clock with more melodic sounds, which Harris recommends. It may also be wise to institute a "no electronics" rule an hour or two before bedtime to reduce the insomnia-inducing effects of excess blue light exposure.

Consistency is key

Ultimately, the only way to guarantee a good night's rest and a subsequently energized morning, with or without an alarm clock, is to establish healthy sleep habits and a consistent routine. Adopting other lifestyle habits can also help you maximize your comfort and sleep hygiene-think of incorporating magnesium supplements, avoiding alcohol, setting an ideal room temperature and more.

But when everything seems to fail, and you're forced to rely on technology to tackle your day, ditch the smartphone and consider the unique light and sound properties of modern alarm clocks. You may just find the device that makes mornings feel less like a nightmare and more like a fairy tale.

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