Dawn Simulation Alarm Clock

Sunday: Sleep & Recovery (Dawn Simulation Alarm)

Many of us do not always have control over how much sleep we get, but there are factors that we can control to optimize sleep. The quality of our sleep is affected by melatonin production before bed (avoiding artificial light), light exposure during the day, and HOW we wake up from our sleep.

A jarring alarm clock is not the best way to start the day, but what alternative do we have? For the last few years I have been using a dawn simulation alarm which has helped to restore my circadian rhythm. Impaired cortisol levels and mid-day energy crashes are not just due to lack of sleep they are driven by a disruption in our biological (hormonal) clocks.

A dawn simulation alarm gradually omits a light spectrum that mimics the rising sun. This is programmable but generally last for about 30 minutes which would begin at 7:30 if you need to be up at 8am. Instead of a blaring alarm stimulating a fight or flight response and a surge of adrenalin and stress producing chemicals first thing in the morning – consider this alternative.  I often wake up 15 minutes into the sun rise simulation.

These devices have been shown in studies to improve sleep quality. Prices vary, the device on Dr. Mercola’s website also has a sunset feature to help induce sleep as well as programmable mp3 options. I have the Philips Wake-up Light HF3520, there is a video in the Amazon page of the clock in action.:

https://www.amazon.com/Philips-Wake-Up-Colored-Simulation-HF3520/dp/B0093162RM/ref=sr_1_4_a_it?ie=UTF8&qid=1515953819&sr=8-4&keywords=Phillips+Wake-up+Light+HF3520

Here are a few options at different price ranges:

https://www.lifewire.com/best-light-therapy-alarm-clocks-4137028

I highly recommend a dawn simulation alarm to increase Flexibility in sleep optimization.  Investing in your sleep quality is one of the best things you can do for your health.  Eliminating blue light at night, sleeping on a quality mattress, and waking up more naturally will optimize your health.

– Kevin J. Kula, “The Flexibility Coach”

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC270037/

http://products.mercola.com/soleil-alarm-clock/

https://www.amazon.com/Philips-Wake-Up-Colored-Simulation-HF3520/dp/B0093162RM/ref=sr_1_4_a_it?ie=UTF8&qid=1515953819&sr=8-4&keywords=Phillips+Wake-up+Light+HF3520

https://www.lifewire.com/best-light-therapy-alarm-clocks-4137028