It's a pretty well documented thing that people have an easier time waking up with light. Something you might find interesting is that there are actually alarm clocks built with this in mind.
This is the one I have heard people speak positively about, it might be worth looking into.
A sunrise alarm clock really helped me, especially in winter. (I still have a back-up alarm on my phone though.) It's a light that gradually gets brighter over the course of a half-hour and then it sounds an audible alarm at the end. The light's enough to get me awake enough to realize that my alarm is going off.
If you can’t wake up in the mornings, blackout blinds must be complemented by a light-based alarm.
Our circadian rhythms are timed so that we don’t start waking up until after sunrise. If your room is pitch black, your body will never know that the sun has risen. If you find yourself sleeping late no matter what, you need to get light into your bedroom in the morning. Buy a light-based alarm (this one seems to be popular) to rectify this problem.
Wake Up Light Sunrise Alarm Clock for Kids, Heavy Sleepers, Bedroom, with Sunrise Simulation, Sleep Aid, Dual Alarms, FM Radio, Snooze, Nightlight, Daylight, 7 Colors, 7 Natural Sounds, Ideal for Gift https://www.amazon.com/dp/B081CHLF46/ref=cm_sw_r_cp_api_glt_fabc_KEKBCFKZNMPM95N7SRXF
One of these. Slowly amps up the light until you realize you're awake. As opposed to "EH EH EH EH EH" and cursing the world. There are cheaper ones from other companies, different models that do bird sounds too, etc.
As a heavy sleeper I sympathize. I am essentially not conscious when making the decision to hit the snooze button.
Maybe try one of those bright daylight alarms and see if it can wake you up as the first alarm?
There are also alarms that have an attachment that shakes your bed to wake you up, but I find those can be worse, since beds usually sit on floors, and are made of conductive materials. YMMV
Buy one of these.
Philips Wake-Up Light Alarm Clock with Colored Sunrise Simulation and Sunset Fading Night Light, with 3 Months Free Headspace Subscription, White (HF3520) https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_tai_iep1Bb1KEMFS8
You are welcome.
This will make it much easier to become a morning person.
Also, in addition to alarms set on this, i have alarms set on my iPhone AND my ipad which charges in my EDC bag at the foot of the bed. When my iPad goes off, I’m forced to get out of bed to silence it.
You could also just keep your phone on the other side of the room, which would prevent you staying on it too long (or at all) at night before bed, and forcing you to get out of bed to grab it when it goes off.
Solution: Get a deaf alarm!
I have the same problem as your fiancée and when I used my phone alarm, it made my roommate go nuts. I use a deaf alarm now and it has improved the situation a lot!
A deaf alarm is basically an alarm clock has a vibrating pod connected to it. You put the pod under your pillow or mattress (depending on how strong you want to feel the vibration under your head). It makes some noise but negligible compared to a normal alarm and it will wake you up in an instant.
The one I use is called Sonic Boom. They have different varieties in case you find the look tacky. You can set the clock such that it only uses the vibrating pod and doesn’t make any alarm sounds.
Your problem seems to be common and has a pretty good technical solution that involves little compromise from both parties. You should def check out the deaf alarm clock. It’s only called that because deaf people can’t use noise/sounds to wake them up.
Sonic Bomb Dual Extra Loud Alarm Clock with Bed Shaker, Black | Sonic Alert Vibrating Alarm Clock Heavy Sleepers, Battery Backup | Wake with a Shake https://www.amazon.com/dp/B000OOWZUK/ref=cm_sw_r_cp_api_glt_fabc_C13RFX125V20TFYBE3GC?_encoding=UTF8&psc=1
You might need this.
The first step is you have to go to bed earlier. If you want to wake up 30 min earlier then you have to go to bed 30 min earlier. You still need sleep, so you have to make sure you have time to get it.
Recently I started using an alarm light that simulates sunrise and it has been making waking up even easier. I've been a morning person for ages, but this is a much more pleasant way to get up. It starts slowly increasing the light level in the room before I need to wake up and then starts playing some gentle noises (I use the ocean waves with birds one). There are lots of different types but I've got this one from amazon.
Once I'm up out of bed, I have a very established routine to get my morning rolling so I don't have to think about things too much. I get up and go to the bathroom and then I take my dog on a walk around the block. During that time, I'm checking my phone, start listening to a podcast to start the day, and it gets me moving. Once home, I go through my morning chores (feed/water the dog, brush my teeth, make my morning drink (winter it's hot coffee, recently it's iced coffee), get dressed in my gym clothes), then I head off to the gym. Right now I'm working from home, so I have to pack less stuff. In the before times I'd also pack up my bag with breakfast, lunch, and work clothes. To simplify that, I tended to eat similar things everyday so it was very easy to grab all my stuff.
I love mine. Its far less jarring to wake up to, the light being on helps me not fall back asleep and get out of bed. I used to use just a lamp on a timer as others have suggested, and it did work, but the lamp turns on suddenly and would occasionally wake me up early. The gradual increase in light only woke me up early right at the beginning. Now I wake up when the alarm sounds (which is a gentle bird chirping, very peaceful) and feel pretty good.
What time do you go to bed? I've been doing 5ams/ others before OTF since 2015. I make sure I'm in bed with everything prepared by 8 to 830pm. My alarm goes off at 4:10 am I am allowed one snooze. Clothes are laid out and it's a no brainer. Some people can't do a snooze but I heard there is an alarm clock that will roll off your night stand on to the floor so you have to get up. Don't know if you need something that extreme?
In the beginning I would track on excel or on notes on my phone how many days/classes I would go to and reward myself with something I wanted after a month. Now my friends and I share our apple activity on our watches and that is a good motivator to be ahead of them before they even wake up. There are also apple watch group challenges each month. Ultimately it is all up to you to motivate yourself.
Also give yourself some grace. Sometimes with a stressful week/day, a day off and extra sleep is essential so make that decision before you go to bed.
Set a one month goal and put it on your bathroom mirror where you can see it everyday as a constant reminder before bed and when you wake up. Remember YOU GOT THIS!!
Yep! There's a solution for you.
Sonic Alert SBB500SS Sonic Bomb Extra-Loud Dual Alarm Clock with Red Flashing Alert Lights and a Powerful Bed Shaker https://www.amazon.com/dp/B000OOWZUK/ref=cm_sw_r_cp_apa_i_3MrWDbPX5EYGT
This is a bed shaker, it slides under your mattress and it will wake you up. It also has a really loud alarm and flashing lights, but I've always just used the shaker.
I'll sleep 12+ hours straight and still sleep through my alarm clock. I'm in my 30s now and I thought I'd grow out of it but it still happens. I've been to multiple doctors to check for sleep apnea. I slept through a fire alarm at college. I have this Sonic Bomb alarm clock that is really fucking loud, as well as a strobe light hooked up to an outlet timer.
It sucks and it's embarrassing when I lived with a roommate, so I just skipped all my morning classes in college so that I wouldn't wake up my roommate every morning. I know I'm not just being lazy, but I guess you just know better than me though.
Maybe the sunrise alarm would work for you. There are tons of them but I bought one like this for a friend and she loves it. https://www.amazon.com/dp/B074NB5TNW/ref=cm_sw_r_cp_apa_fabt1_2y-SFbWV94YQ7
If you have stimulants, setting an alarm to take your meds about an hour before you wake up can help a lot.
Similarly, recently someone recommended keeping a piece of fruit or something else breakfast-y on your nightstand, and start eating it as soon as your alarm goes off. I've found it to be pretty helpful. (I also leave tea or coffee. No, I don't mind cold tea or coffee, but I tend to make them pretty sweet.)
It's an investment, but I use a wake up light and it's done wonders for my sleep schedule. For 40 minutes before your alarm, it has a very strong light which gradually brightens the room, which makes you wake up far more gradually. This is the one that I have - it's amazingly well reviewed, but fairly expensive. There's a $50 one from Phillips, and some off brands which are even cheaper. (Make sure you do some research into the cheaper ones - if the light isn't bright enough at its peak, or if it's not gradual enough, it won't be very effective.)
What I've learned is to not wait for motivation to come, but to do things and the motivation will follow. "An object at rest stays at rest" kind of thing. Make sure you've got consistent bed and wake times.
Also, a dawn simulator is essential for me in the winter (it slowly increases light half an hour before your alarm time): https://www.amazon.com/Philips-Wake-Up-Simulation-HF3500-60/dp/B00F0W1RIW/
Yes, but the tradeoff is not being able to use a normal alarm clock, so instead we... Or at least I use a special one that has a vibrating thing you put under the mattress. Similar to this. https://www.amazon.com/Sonic-Alert-SBB500SS-Alarm-Shaker/dp/B000OOWZUK.
It's the only thing that woke my teenage son up. Fair warning though, it's ridiculously loud and will wake up everyone else in the house too.
Philips Wake-up Light with Sunrise Simulation alarm clock, White HF3500/60 https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_cp_api_CGWIAbPJ400JF
This is the one I have, searching "light alarm clock" on amazon will give you cheaper options that probably work just as well.
Yeah no problem, it's this one here
Unfortunately it's a bit of an investment as you can see! Basically it fills your bedroom with 'natural' light gradually (over 20 mins or so), to simulate waking up to a sunrise. And then it can do the same at night time, where it'll fade out to help you sleep to a sunset.
And it's got birdsong, radio, gentle tunes etc to wake you up. I'd recommend it, but it works best when you sleep in a dark room, not sure how effective it would be in a room like this with those blinds, but I could be wrong. Also it works as a bedside lamp too, with levels of brightness if you need that.
Product Reviews, Winter Edition:
Phillips Wake-Up Light. Actual game-changer. I am a morning person, but when the dark-until-7:30am mornings drag on, I struggle. This has really changed how my wakeups feel.
Uniqlo Jeans. Stretchy, supportive fabric. Normal human person washes. 33 inch inseam! $60 in Canada, which is about as much as I feel like spending on jeans that my beleaguered thighs will just burn through in a few months.
Figuring out my skin routine which, for me, looks like this: CeraVe cleanser, Paula's Choice AHA/BHA exfoliant, The Ordinary HA+B5, Paula's Choice Ultralight SPF Hydrating fluid. My giant pores are less obvious and my skin looks radiant and healthy. I also drink a shit-ton of water which probably helps?
OP, you should consider getting a sunlight alarm clock! I'm sure it'd help your body adjust to waking up, given that you have the blackout curtains, plus it'd make sure you don't have to worry about your phone running out of battery overnight. I have this one.
I use this which shakes my bed frame. It also scares my dog who becomes the second stage of my alarm process.
Some other Deaf use lights, some use sound if they can hear certain pitches well enough to wake up.
Clocky Alarm Clock on Wheels (Original) | Extra Loud for Heavy Sleeper (Adult or Kid Bed-Room Robot Clockie) Funny, Rolling, Run-Away, Moving, Jumping (Blue) https://www.amazon.com/dp/B000TAS9XQ/ref=cm_sw_r_cp_api_glt_fabc_G418216EVDF7S1GZPESP?_encoding=UTF8&psc=1
I misspoke, it's actually Sonic Bomb
Edit: apparently you can also turn off the sound on it in case you live in an apartment and don't wanna piss off your neighbors
I have a fairly significant hearing loss and depend on hearing aids. Regular alarm clocks haven't worked for me for decades. I use this (https://www.amazon.com/dp/B000OOWZUK/ref=cm_sw_em_r_mt_dp_U_HInGCbS07FZC8 ) and it is awesome. You slip the hockey puck (The Rumbler) under your side of the mattress and the powerful vibrations really resonate through the mattress. Wakes me up easily. I leave the beep beep on silent and only use the rumbler.
But yes completely agree with you, my Watch has been a game changer for an on-body alarm.
Oops sorry for the late reply. I went in on it and bought the more expensive, but not the most expensive model.
It was about $100 when I bought it, seems to be so now as well. I think the main difference in the prices is how bright they get
Thanks man, here ya go Digital Alarm Clock, with Wooden Electronic LED Time Display, 3 Alarm Settings, Humidity & Temperature Detect, Wood Made Electric Clocks for Bedroom, https://www.amazon.com/dp/B07RKTVQDR/ref=cm_sw_r_cp_apip_yvDUEX7OOwCDv
here ya go :) <strong>https://www.amazon.com/gp/product/B07RKTVQDR/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1</strong>
I have an alarm clock with a light on it. 30 minute before the alarm goes off it comes on really dim and gets brighter and brighter. If I went to bed at a reasonable time, the light will wake me up.. if not, the alarm wakes me up, but the light helps me want to get out of bed.
You could do it with smart bulbs and stuff, but that seems like overkill unless you're already into all that stuff.
There are a ton of other options for clocks like that, it's just the one I happened to land on many years ago.
Philips have a number of different alarm clocks with light. They are really great. One of them: https://www.amazon.com/Philips-Wake-Up-Simulation-HF3500-60/dp/B00F0W1RIW/ref=sr_1_6?crid=2VBXN631AGX0Y&dchild=1&keywords=philips+wake-up+light&qid=1605803362&sprefix=philips+wa%2Caps%2C258&sr=8-6
I've been using this one off amazon. It's a bit pricey, but will honestly change how you wake up each morning. Each morning It goes from a very muted red (like early sunrise) all the way up to a full bright white light like a solar lamp. And you can adjust the brightness/lightness of it like a lamp for normal use. I love using it at the lowest light level before bed, and any time you turn it on or off it fades the brightness/darkness so it's not a shock
It exists, and not only does it exist, it also uses gradually increasing light as well as sound to wake you up.
Edit: It's down to 53 bucks on amazon
I have this one and it's the best thing I have done for my wake up schedule
I too had this app...until in my half asleep state I somehow figured out how to turn it off without solving the puzzles. I have no idea how, I cant do it it awake, but apparently half asleep I'm a fricking genius ¯\_(ツ)_/¯
I now rely on a combination of 5 normal alarms on my phone which I put across the room so I have to physically get out of bed, and this bad boy, the Sonic Bomb alarm clock, which not only reaches 90 decibels, it has a plate you put under your mattress / pillow that vibrates when the alarm goes off.
Of course it helps that I live alone so no one but me suffers....
Digital Alarm Clock, with Wooden Electronic LED Time Display, 3 Alarm Settings, Humidity & Temperature Detect, Wood Made Electric Clocks for Bedroom, Bedside… (Black) https://www.amazon.com/dp/B07RKTVQDR/ref=cm_sw_r_cp_api_glt_fabc_7S73H4VK9DDSNQ2183ER?_encoding=UTF8&psc=1
This past spring I invested in a sunrise alarm light thingie for the mornings and it has helped me wake up soooo much more easily. I've always been a morning person (I tend to get up around 5am), but this has made it even easier. You might want to look into getting one for those gloomy/cloudy days or for when winter rolls around. Here's the amazon link to the one I got, but there are several types out there which would be equally good.
You could try an alarm clock on wheels that rolls away when it goes off. You then have to get up to turn it off and once you’re up, you’re more likely to stay awake and can look at the sun/splash water etc like u/glassklokken suggests.
If you still have trouble, see your doctor to check for depression or a sleep disorder.
Wishing you the best with this, OP! Sleep issues are tough!
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Speaking of Amazon, that's where I got this natural light alarm clock you mentioned: https://www.amazon.com/gp/product/B0093162RM/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1
I love it. It's really cool looking on my nightstand and it serves as a pretty functional lamp tbh. It has good settings. I can't say it really does anything for me with regard to waking up but it's been really helpful in the evening and I makes going to sleep less anxious for me.
This alarm clock that lights up gently like a sunrise so you wake up as it brightens instead of to some terrible sound from your phone. I feel so much better waking up in the mornings. It’s on sale right now, you can also find cheaper versions.
Philips SmartSleep HF3520/60 Wake-Up Light Therapy Alarm Clock with Colored
Sunrise Simulation and Sunset Fading Night Light, White https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_api_i_VrZfFbPBTTRTD
Try your landlord first before directly contacting your neighbor. A tenant is causing a disruption to another tenant. I'm not a parent and don't know if or how your neighbors can control a young child at that hour, so do so at your own risk. It may not get you the results you're hoping for and/or piss off your neighbors. I think they're jerks, btw.
Have you looked into "earthquake" alarms? I haven't used this brand, but this is one that you can find on Amazon. My brother had something similar when he moved into my house. It was effective for him (and everyone else in the house). I would think that you'd still be able to wake up if you used something like this while wearing ear plugs.
If you exhaust those options and you can't get a decent night's rest, that's when you would think seriously about relocating.
ETA judgment: NTA - you would not be the asshole for contacting someone about the issue. Just tread lightly because you're completely unaware of the local laws and do not speak their language.
I swear that’s like every first comment on my setup lmaoo, but here
This is the one I bought in the winter of 2017 and it's still going strong. It was a bit pricey, but at the time, I was struggling to wake up even with ample sleep.
It also has a sunset setting which actually does help me wind down. I wake up to a gradual sunrise with beach wave sounds at the desired wake-up time. You can also adjust the maximum brightness of your sunrise.
I got a philips branded one, this seems generic, but will probably work as well
I've been using this one for a while, it vibrates the mattress: https://smile.amazon.com/Sonic-Alert-SBB500SS-Extra-Loud-Flashing/dp/B000OOWZUK/ref=sr_1_8?dchild=1&keywords=vibrating%2Balarm&qid=1622149129&sr=8-8&th=1
I'm also deaf in one ear and purchased this alarm clock, I can promise you that you'll never miss an alarm, no matter how you sleep.
I used this for a few years for the same reason (albeit for myself - needed a slow dim to read/sleep and a slow ramp to wake).
Here ya go:) https://www.amazon.com/gp/product/B07RKTVQDR/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
> Good lord that's cloudy.
Plus it's been raining for several days now. I like rain, but c'mon.
> Personally I've bought some 470nm led light bulbs
I'll look for those as well, sadly the Philips light isn't on stock anymore and something like this seems to be an overkill, doesn't it?
This would help, I have the exact one with no problems.
When COVID hit and I didn’t “need” to be in the office anymore I lost the motivation to get up early just “for myself”. A few things that helped me recently that may have already been said:
Natural light alarm clock, I got this one and really like it (https://www.amazon.com/dp/B081CHLF46?ref=ppx_pop_mob_ap_share)
Putting your phone across the room. I never thought this one would actually work but for me I realized once I’m actually out of bed I’m very unlikely to just get back in.
Automate your routine as much as you can by stacking habits. I.e. “first I will drink water, then I will get out of bed, then I will turn off my alarm clock”. Automate your morning for as long as you can so you don’t have to use as much willpower/brainpower to do stuff. Write your routine down and over time it’ll become habit.
Still make some time for yourself! I still go on my phone, I just limit it to while I’m eating breakfast at the table instead of in bed. Also I meditate right before I start working if that’s your thing. Try to fit in a little time for yourself before being “productive”. I know a lot of people talk about playing video games or going for a workout in the morning but personally I start too early to make time to feasibly do that.
I would recommend getting a vibrating alarm clock from Amazon. I have one and it works well. I wake up immediately and it doesn't make any noise besides the sound of the "vibrator". it's the only alarm clock that's actually worked for me to get up quickly https://www.amazon.com/dp/B000OOWZUK/ref=cm_sw_r_cp_api_bNoLyb4ZEBJKM
So I got a really cheap one on amazon and it was horrible. Then I ordered the cheapest phillips one, and it had a $20 off coupon, for $50. This was just earlier this week so the coupon may still be there, here it is: https://www.amazon.com/gp/product/B00F0W1RIW/ref=oh_aui_detailpage_o04_s01?ie=UTF8&psc=1
i have a philips one. amazon link
I invested in one of these a few years back, and it's been invaluable. It simulates a natural sunrise about 30 minutes before the alarm goes off, so it wakes your body gradually. You can even have it play bird songs and other shift noises that grow in volume over time.
The one downside is that the light did get rather bright (at its highest setting--it's adjustable) and may wake your partner up. I just build a pillow wall between my wife and I and that mitigates that problem a bit.
Really, though, I don't know how I survived without it.
Philips Wake-Up Light with Colored Sunrise Simulation alarm clock & sunset fading night light, White HF3520 https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_apa_5ojmAb69HM589
This one is about $110 on Amazon right now. They also sell a less expensive, less-featured model for about $50.
I have this model as well. They came out with a newer version though here
The newer one isn't too different, but the stand is better and I think the lighting is a little better. I ordered it for a friend.
There's a bunch of vendors on Amazon selling these things so I would just try to find the cheapest.
I'm a pretty sensitive sleeper so the amount of light that comes off of these clocks is plenty for me. So if you're a heavy sleeper this may or may not work for you.
So you don't feel sluggish at all when you wake up now?
How bright is the LED display at nighttime?
Could you give me an Amazon link?
Would this one do?
I think amazon. It was probably around 7-8 years ago. One of the buttons is a bit finicky, but aside from that it hasn't even needed the globe changed.
It'd certainly be a newer model by now, and iirc about the same price, but if I factor in the years of service so far, it's ~$20 a year.
I have an older version of this one.
I kind of wish mine would die so I could justify buying this one. The main difference is this one has colors. Also this one supposedly never needs to have the bulb replaced. I've been using mine for almost 8 years and it is amazing in every way. You do have to adjust to waking up to light instead of a jarring noise, but since this is what your body is programed to do, it's not as hard as you think.
I also agree with one of the other posts about drinking water before bed. It's a nice little trick to wake up easier / be motivated to get out of bed.
That alarm clock, plus if you have any smart lights, I have mine set to very slowly start getting brighter about 20 minutes before my alarm goes off. Eventually they'll be at 100% and I can't sleep under bright light. To make this work, when I was on day shift, I made sure my room was completely dark during the day. I mean 0% light getting in at all.
6 years on night shift, and that fixed me. I wake up on the first try now, no more snoozing and it conditioned me to wake up within seconds of hearing my alarm. Plus I'm in the military, the fear of being late enough times, I'd lose my job, insurance, retirement and my livelihood...those are also motivations for me lol.
That alarm clock is supposed to vibrate as well, maybe you need a physical reaction.
This is the one I have. I've had two actually. The first one stopped working as designed, so I returned it to Phillips and they sent me a brand new one that I haven't had any issues with.
You have got to be the most considerate neighbor ever.
That was a pretty good alarm. Wasn't perfect as I'd unplug it in my sleep without remembering it, but that's my fault. When I did remember it, the vibration was extremely strong. Worth a try if you need a silent alarm. It
I recommend an alarm clock like this one. It simulates the sunrise/sunset. Much nicer than a noisy beep first thing in the morning.
This solution is kind of expensive but maybe it will pay for itself in your case: get a dawn simulator alarm clock. They help you feel really awake and alive when you wake up. I have this one and it works really well for me. I feel MUCH more awake/energetic in the morning since using it and somewhat more lively even during the afternoons. There are also cheaper alternatives that don't have the color variations.
I think you might need to invest in a more specific type of alarm cock. It sounds as if you might be sleep walking and talking when he is trying to wake you up.
Get a alarm that runs a away when it goes off like this that way you have to get up to snooze it and by then your already up so might as well stay up. https://www.amazon.com.au/Original-Sleeper-Bed-Room-Clockie-Run-Away/dp/B004MSMUGI/ref=mp_s_a_1_3?adgrpid=88651433204&gclid=Cj0KCQiA4aacBhCUARIsAI55maEYJlRUevfazyjBro2ylZnERajUSdlO4U1HiybUHFghDtw9hutoY24aArj9EALw_wcB&hvadid=596170028346&am...
JALLdigital alarm clock w/ wooden display
I have a sunrise alarm clock that helps. Basically l, it just turns the light up slowly before the actual alarm goes on. Something like this
Or you could go this route.
i ordered this
Én ilyen ébresztőfény/órát használok. Nekem nagyon bejött. Főleg majd most fogok neki jobban örülni, hogy jön sötétebb reggeli téli időszak.
Here is some comprehensive info about light therapy in general. I know this dude and he knows his stuff!
I ended up getting this alarm clock and the light is really good. I have it set to fm radio so it makes no sounds. The only thing that I don't like about it is that it only stays on for like...I'm not sure maybe 30 min total? So sometimes I'm still lying in bed when it turns off. So I just lean over and turn on the bedside light when I wake up. If it's a weekend and I don't want to wake up I'll just throw a blanket over my head and go back to sleep.
I guess the good thing about this is that you don't have to turn it off and worry about setting the alarm for the next day. Overall I really like it, and the light is strong without being glaring. It's a warm light and comes on really gradually. You don't need to worry about the lux b/c it's not light therapy per se, it just tricks your body into thinking that it's "morning."
Another commentator was correct. Here is the amazon link.
I had trouble waking up in the morning for years. You can't beat yourself up for it. At one point in college, I had three different alarm clocks in addition to my phone. A low point included bashing in an alarm that rolled around on wheels. I even paid one of my roommates to bang on my door until I opened it.
The only thing that worked for me was a sun lamp alarm that I'd set on the opposite side of the room, with a backup alarm on my phone that I rarely ever need anymore. I also pick out my clothes the night before, just to save myself from some of the stress of getting up on time.
These days, I still have my sun lamp alarm, but I don't use it as much because my SO hates it. Instead, I use a sound alarm that gradually gets louder. Sometimes I still slip up and I stay up too late. When that happens, I set my alarm back in increments of five minutes until I get used to it again. I don't rush it.
Here's an example of a sun lamp alarm:
Good luck, and seriously don't look at this as a self-discipline problem-- it's something everyone struggles with differently and you just have to tweak what's not working for you. It will come in time. Look harder at your sleep habits, how you prepare to go to sleep, if you're getting enough sleep, what your last meal is, etc. Tweak those things until they work.
Yes no worries, we all gotta start somewhere
Clock: Digital desk clock with wodeen
The black bar is a sound bar since I like to listen to music pretty loud, it includes a subwoofer that is next to the desk
And yes, unfortunately my monitors only have 1 hdmi input so I use the one from the left to gaming or play some music/youtube videos from the xbox and the one from the right extends the mac
However the mac that I use the most is the 2020 m1 and it only supports one monitor as far as I know
Simulated sunrise wake-up light instead of an alarm clock.
Full spectrum therapy lamp to supplement the daylight you won't be getting.
The lack of sunlight makes winters in central Ohio tough, but both items help.
For a while I had such a problem with waking up that I had to get an alarm clock on wheels that would roll away from me as I tried to turn it off. Quite effective. Alarms where you have to solve math problems has also worked well.
Yo compre un reloj sonic bomb con sacudidor. Soy sordo asi que levantarse no es lo mas facil, pero ahora todo piola XD
El que tengo es este
Don't get the downvotes. It would be definitely worth trying.
you just need to get an extremely loud alarm clock
The Sonic Bomb
This is not your responsibility. But I’m too a vet heavy sleeper. A regular alarm clock or phone alarm will not wake me up. I would suggest telling him to get one of these.
Sonic bomb alarm clock
I had one of these. I liked it, especially the bed shaker. However the alarm on it sometimes left my ears ringing. My point is the vibrating bed was nice when I didn’t want the alarm. Unfortunately I still sleep through alarms and this is the only solution I’ve found.
Swim 3x week
Only sleep well if I exhaust myself physically and mentally and that isn't easy.
Bed at 1145PM
Rise at 545AM
Use one of these during the northeast winter months otherwise I get very moody during the day.
In addition to blackout curtains, I suggest getting a sunrise clock. I personally use this one: https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/
It's nice since it gradually gets brighter. However, you could jury-rig a cheap one by hooking up a lamp to a outlet timer, but this will be instantly bright.
I have seen his clock, then. I've seen that vid but I guess I wasn't paying attention because I completely ignored the clock.
Yeah, way, way too expensive -
How about a really loud vibrating alarm or one that runs away o
The wrist strap actually has a rumble/vibrating alarm built in (no sound though) to this effect. I don't rely on it too much.
I use a Philips Sunrise Alarm Clock as my alarm: https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM
Get an alarm clock with wheels like this one. The alarm will most likely keep you from falling back asleep or get you out of bed chasing it, which should wake you up for the day.
Also, I'm good with either a silver or gold in my award cabinet (pinned on my profile).
I have a bed-shaker alarm which was initially designed for deaf or hearing-impaired people. It can be turned up to something like 110 dB, or it can be silenced and you can just use the shaker part under the mattress. It also has flashing lights. Anyway, it’s the Sonic Alert
recommend alarm clock with light that gradually brightens the room before the actual alarm goes off, there are many variations of teh clock below (i have the $100 version and would be lost without it).
I paid probably half the current price a few years back, thank the supply chain issues..
What you are trying to do is change your circadian rhythm (why?). You have to readjust your body’s clock and this can affect your metabolism.
Having said that, it is well documented that people who work out earlier in the day tend to stick to their workouts and burn more fat as opposed to those who do it in the evening (https://time.com/5533388/best-time-to-exercise/). It might also vary by sex because of testosterone levels where men develop more muscle during evening workouts.
My husband transitioned like you are trying to do and he’s lost about 15-20 pounds in a couple of years. But it’s also because working out in the morning on an empty stomach cuts down breakfast and lunch calories. He is not as hungry and doesn’t have much craving for heavy foods. When we work out we are so exerted that appetite falls a bit. But he also says his heart rate takes longer to get really up “in the zone” on morning workouts. Whereas in the evening it all feels easier. So you need to really balance the gains and losses. Don’t sacrifice sleep to get up and work out. That will screw your metabolism.
And last thing, maybe buy yourself a sunrise clock
like this: https://www.amazon.com/Sunrise-Sleepers-Simulation-Nightlight-Daylight/dp/B081CHLF46
It’s been a game changer for me. It mimics the sun rising and I get up naturally and rested.
Get a super loud alarm clock and put it across the room so you have to get up to turn it off. Also, this one has a bed shaker: https://www.amazon.com/Sonic-Alert-SBB500SS-Extra-Loud-Flashing/dp/B000OOWZUK
When I was much younger and had lots of issues waking up I used these: https://www.amazon.com/Sonic-Alert-SBB500SS-Extra-Loud-Flashing/dp/B000OOWZUK?th=1
If a 113db alarm clock a shaking bed won’t wake you up then perhaps you should consider checking with your healthcare professional.