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Brightness settings: 1% to 100% | Sounds: none | Sunrise starts: 5 to 60 minutes before alarm time
Best Sunset Options: Lumie Bodyclock Shine 300
Why it’s worth it: If you’re trying to keep your phone out of the bedroom, the Lumie Bodyclock Shine 300 has a straightforward interface that doesn’t require the use of an app. In addition to the sunrise option, it also has sunset and nightlight options. While there are classic wake-up sounds like like “tropical birds” and “waves,” the Lumie Bodyclock Shine 300 also has rather unique options like “goats” and “ping pong.” Best of all, Lumie also offers a 45-day trial for you to decide if it’s right for you, as well as a three-year warranty.
Brightness settings: 20 | Sounds: 15, plus FM radio | Sunrise starts: 15 to 90 minutes before alarm time
Frequently Asked Questions
Does a sunrise alarm clock really work?
Yes, it really works. The idea behind a sunrise alarm clock is to help your body wake up gradually, rather than with a jolt, explains Jade Wu, PhD, a board-certified sleep medicine psychologist “The light from a sunrise alarm helps to start the body on its way up the gradual ‘ramp’ of waking up,” she says. “Even when a person is still sleeping with their eyes closed, about 10% of the light from the environment still penetrates the eyelids and cues the brain that it will be time to wake up soon.”
However, she also notes that a sunrise alarm clock won’t solve the problem of not getting enough sleep if you are consistently not getting enough opportunity to meet your body’s sleep needs.
Do sunrise alarm clocks work as light therapy?
Sunrise alarm clocks don’t really work as light therapy, according to experts. “Sunrise alarms can help regulate your circadian rhythm, similar to light therapy, but they’re not as intense as dedicated light therapy boxes,” says Dr. Harris. “They’re great for waking up, but if you’re dealing with something like seasonal affective disorder, you might need a stronger light source for daytime use.”
That being said, even research examining the effects of light therapy in treating SAD is fairly limited but there seems to be some evidence that circadian-active BLT (bright light therapy) in conjunction with medication is beneficial. Harry Brandt, MD, chief of psychiatry at the University of Maryland-St. Joseph Medical Center, also previously told Allure that he’s seen positive results in his patients with a combination of psychotherapy, light therapy, and SSRI medication—but, of course, you should consult with your physician to come up with a treatment plan that’ll work best for you.
Who can benefit from using sunrise alarm clocks?
Pretty much anyone can benefit from a gradual wake-up process but “sunrise alarm clocks can be especially helpful for people with a late chronotype—meaning they’re biologically wired to sleep and wake later than most—who need to get up earlier than their body desires,” says Dr. Wu. She also notes these devices are useful for teens, who tend to be biologically hardwired as night owls.
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