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Alarms are cortisol triggers, raising blood pressure and heart rate. Moreover, phone alarms are accompanied by the stressful blue light.

If you wake up to an alarm, it means that you are waking up earlier than you need to feel rested and mess up your internal clock.

Using alarm clocks regularly can cause sleep anxiety in some individuals. They may start waking up frequently at night to check the time due to fear of oversleeping, leading to further sleep disruption and decreased overall rest quality.

If You Can…

It would be awesome if you could wake up naturally to the sound of [birds chirping](https://noiseproject.org/the-benefits-of-bird-song/#:~:text=Birds sing in the early,sounds that aren't distracting.) through your open window.

The second best way for your waking up is an analog or a simple digital clock.

But whatever the ‘alarm’ is – make sure it’s soothing and harmonious for you to hear. Waking up with your cortisol being triggered can imprint on your nervous system and affect you all day.

Read this review of better phone alarms if you really need one.

A Sacred Morning Set-Up 🌞

8 Tips for Waking Up More Gracefully

To wake up without an alarm clock, you can adjust your routine to improve sleep quality. By following these tips, you can wake up feeling refreshed without needing an alarm clock.

1. Establish a consistent sleep schedule: Going to bed and waking up at the same time every day can help set your internal clock. This routine can help you feel tired at bedtime and wake up refreshed in the morning.
2. Get plenty of natural light: Natural light positively impacts your internal clock by regulating your sleep-wake cycle.
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.
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.
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.
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.
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.