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.
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/
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.
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?
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
> 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?
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
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?
Interesting information, I wasn't aware of the argument for permanent PST. I certainly feel that waking up in darkness was horrible for my health, but I found a pretty easy fix that works for me. We bought a sunrise alarm clock years ago for the bedroom, and it has absolutely changed my life. I sleep more soundly and wake up more gently, and it noticeably contributes to my general happiness and stress levels. Maybe it won't work for everyone, but my partner and I swear by it.
If we go to permanent PDT (which I really hope we do), maybe sunrise alarm clocks should be considered medical devices and covered under MSP. They've got to be cheaper than treating the medical conditions associated with poor sleep.
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 use this type of alarm clock
other alarm clocks don't work for me
Here’s that alarm clock.Link
Maybe. I do not know that brand. These are more designed as wake up lights, which apparently work well for some people. If you are simply looking for a circadian wake up light these may work well for you. My mother uses a Phillips branded similar, like this https://www.amazon.ca/Philips-HF3500-60-Wake-Up-Light/dp/B00F0W1RIW/ref=pd_sbs_3/140-7285677-9778151?pd_rd_w=Wa5xI&pf_rd_p=01fdeee8-dd76-431b-910b-f00bfed49bd2&pf_rd_r=TN4AXRAFWVTQ3EYTWKZT&pd_rd_r=c157f32a-2ae1-415a-adbc-e76b940524ed&a...
She seems to like it, says it has helped her on waking up.
I just want to note that slowly changing over all your lights in your home or apartment to full spectrum is also a smart investment and will significantly help with SAD since your wakeful time in you home will be bathed in ‘sunlight’.
I personally switched my whole home over to full spectrum, and added dimmers to our switches to simulate sunset or sunrise in our rooms. (Note that every full spectrum LED bulb I purchased is also dimmable) For our family living in Northern Canada, this has make a significant positive change to our mood in winter. It is easy and simple to start with one room that you spend the most amount of time in.
For sure! Yes I feel great in the mornings, it’s really easy to wake up feeling alert and not groggy (as long as I get at least 6 hours of sleep), and I used to struggle with this a LOT previously. Here is the light, there are much more expensive ones with fancy features but this one gets the jobs done: Philips SmartSleep HF3500/60 Wake-Up Light Therapy Alarm Clock with Sunrise Simulation, White https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_cp_api_glt_fabc_RMNCM4AVPQ9DFPCTYMAW
Also I quit smoking weed, that also helped a lot with not being groggy, but the sleep light and sleep timer did even more.
> I have a very difficult time waking up and if it’s still dark,
Same, and I found salvation in the Philips SmartSleep.
I know that price probably seems steep for an alarm clock, but it's worth every penny.
Recommend one of those sunrise lamps if you are going to camp overnight.
Amazon.com: Philips SmartSleep HF3500/60 Wake-Up Light Therapy Alarm Clock with Sunrise Simulation, White: Health & Personal Care
I wasn’t sure if this would work for me so I bought a cheaper one first off of Amazon
Philips Wake-Up Light Alarm Clock with Sunrise Simulation, White (HF3500/60) https://www.amazon.com.au/dp/B00F0W1RIW/ref=cm_sw_r_cp_api_i_8F7PDbP3DEY00
I got it when it was about Au$65 and yes it definitively helps but isn’t perfect. I am planning on upgrading to a more expensive one but am glad I got a cheaper one first so that I don’t feel guilty dropping a couple hundred on a better one, my husband is planning on putting the cheaper one on his side of the bed when we get a better/brighter one.
I have a entry-level one. It's a Phillips. I think it cost around $50. This is the Amazon listing for it
There are alarm clocks made specifically for this purpose. Clock with dimming LEDs that can simulate sunrise and sunset on your schedule. I have the Philips version that was about $50 but there are numerous others on Amazon for around $30.
Philips Wake-Up Light Alarm Clock with Sunrise Simulation, White (HF3500/60) https://www.amazon.com/dp/B00F0W1RIW
First off: this is going to suck. But it's already sucking, isn't it? You've given yourself a royal case of jet lag without even getting to go halfway around the world.
You have to force yourself to stay up later than you are now. Aim for an hour or two later each day. Ideally go out and do stuff during this window so you don't just drift off at home. The other benefit of going out is exposure to sunlight should help correct your body clock.
When you wake up in the middle of the night, don't turn on shit to entertain yourself. Light tells your body it's supposed to be awake. Screens (TV/computer/phone) are particularly bad because the blue light tricks your brain into thinking it's day. Yes, sitting around in the dark is boring as hell. If you're lucky your brain will get so bored you'll fall back to sleep. If not you're at least not making things worse.
Once you get your body clock roughly where it should be, you need to set an alarm every day at your normal waking time for school and actually get up when it goes off*.* You're also going to have to give yourself a regular bedtime that will allow you the appropriate amount of sleep for that waking time. Even while you're still on vacation. Even on weekends during the first few weeks of school. If you've flipped your clock so badly that you're still messed up a month later, it's going to take time to make the reset stick. Rule of thumb it'll take about as twice as long as it's been screwed up.
Look up general sleep hygiene tips and follow them religiously the next few months. If you can afford one, a sunrise alarm clock may help - mine has made a big difference for me.
Source: I've had a lot sleep issues over the years. As in "my family has a ton of anecdotes about the shit preschool me got up to during the middle of the night" long term issues.
I had to go through insomnia therapy before my psychologist was willing to start on a diagnosis of ADHD, since sleep deprivation has similar symptoms. I don't have any experience dealing with Adderall, but I can share some more of the advice I was given.
My SO does use Adderall (not XR, but still), from her list:
These are good tips. I pretty much do the same for my 530 wake ups.
One other thing that helped me is getting a wake-up light alarm similar to this and putting it on a dresser away from my bed.
The light makes it easier to wake up (because science) and harder to go back to sleep in my now bright af room with a beeping sound firing off. I have to get up to turn it off and once I'm out from under the covers they lose their tempting grasp on me and I can grab all my stuff and roll out.
And if you keep this up for even a week or two you'll be surprised at how powerful the feeling to continue the streak and/or feeling of disappointment for breaking the streak is.
I wake up to a light alarm clock. It gets brighter and brighter closer to when i set it.
I got this because when i was unemployed during the summer a couple years ago i would wake up naturally when the sun came up around 6am. Not only did i wake to when the sun came up but i was never groggy unlike having a banshee like screeching alarm unnaturally wake me. Didn't matter what time i went to bed.
Found a job and noticed my ass was groggy and practically sleeping at my desk. Put two and two together and tried a light simulating alarm clock.
I use one of those alarm clocks that slowly lights up in the morning so it mimics a sunrise. That helps quite a bit. The one I got was a bit on the pricey side I felt, but I do feel like it was worth it: https://www.amazon.ca/Philips-HF3500-60-Wake-Up-Light/dp/B00F0W1RIW/ref=sr_1_4?ie=UTF8&qid=1541437582&sr=8-4&keywords=light+up+alarm+clock
Also, like everyone else says, take your vitamin D
I have this one (about two years before diagnosis) and it's helped me wake up far better than any alarm I've ever had before: https://www.amazon.com/dp/B00F0W1RIW/ref=sspa_mw_detail_0?psc=1 Bonus in that it's much cheaper than the one you linked to, if that matters.
I use this Phillips Wake-Up Light to help me get up and it's been great. The light starts gradually turning on half an hour before the alarm goes off at which point it is on full brightness. It is supposed to simulate waking up with the sun, and I think my mind does register it and begin waking up even if I'm not consciously aware of it. However, I have to remind myself to sleep facing the light for the last few hours before waking up (I'm often partially conscious throughout the night so I am able to remind myself, it's disruptive but helpful in this situation). Here's the link to the one I have, although there are other more sophisticated ones.
Philips HF3500/60 Wake-Up Light https://www.amazon.ca/dp/B00F0W1RIW/ref=cm_sw_r_oth_api_xwiPyb4D4A733
I bought a wake up light a few weeks ago cause I was sleeping through my alarm too often and I haven't overslept since. There's still a few times I've hit snooze, but I haven't straight up slept through it! I give it a solid 4 out of 5 stars.
You might try a wake-up light. Human wake/sleep cycles are strongly linked to light. I use one of these in the winter when it's still not light when I need to get up. In addition, go to sleep and wake up at the same time every day and your mind will program that in in time.
Room doesn't need to be completely dark, just didn't know if natural sunlight was waking her up too early.
My room gets sunlight starting at about 10am. This gets me up way earlier and easier than anything else.
Also, I just saw that it's Amazon's Deal of the Day today. Here's the link: http://www.amazon.com/gp/product/B00F0W1RIW/
If you have the cash, the Phillips light alarm clocks work wonders for me. They slowly get brighter before going off, simulating a sunrise. I wake up on time or even before the noise portion of the alarm goes off, and I wake up ready to go off and start the day, minimal drowsiness. Unfortunately they are super over priced.
Philips HF3500/60 Wake-Up Light https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_other_awd_peWjwbCXQ6BFJ
Watches aside, have you thought of trying one of those bedside lights that wake you up gradually instead? Phillips HF3500/60 Wake-Up Light.
Yes, it's definitely worth it. The biggest reason I like it is that it frees up my evenings. When I work out after work, I almost always miss at least one or two sessions a week because something comes up with work or friends. Working out in the morning guarantees that life won't get in the way.
You've already gotten a lot of good advice here about timing and routines (for the record, I lift in the morning, wake up at 6, and try to be in bed by 11. Usually I'm not falling asleep until 12 though, I shoot for 6 hours of good sleep).
One thing that will save your life is to buy an alarm clock that simulates sunrise. I use this one and love it. It makes waking up in the morning less jarring, and you feel more refreshed as a result. Still hard to get up, but not THAT hard.
Also if you wake up early enough that it's isn't bright out yet - I can't recommend a wake up light enough. I feel so much more rested after purchasing this. No more waking up in pitch black!
Not the parent, but I have this one and it's extremely helpful for getting me out of bed so damn early.
Just search "sunlight alarm clock" for more.
Also... when I'm getting up before my fiancee, she just wears an eye mask to bed.
Wake up light. It really is a more civilized way to wake up.
P.s. I bought the one in the link above because it was the cheapest one I could find that didn't look like absolute crap. It's not perfect but the higher end models get pricey fast.
I highly recommend getting a sunrise simulating alarm clock like this one. It starts lighting up before the alarm, giving you the chance to wake up naturally between cycles instead of being jolted up in the middle of a dream by the annoy-BEEEEP BEEEEEEP BEEEEEP BEEEEP- in perfect darkness.
As for light, blackout curtains won't always block everything. I use a combination of tin foil taped over the window and the curtains over that. The curtains should also be held against the wall along the edges (even the top and bottom!), or a ton of light will leak out the sides. It doesn't seem like much until your eyes adjust to the dark and suddenly a tiny sliver of sunlight is making the whole place glow.
Good luck! (A 3rd shift Wal-Mart employee)
PS: I've heard a full spectrum light bulb is a reasonable substitute for those crazy expensive SAD lamps.
If you wake up before the sun is up consider buying a wake up light like this (it helps fool your brain into waking up naturally) http://www.amazon.com/Philips-HF3500-60-Wake-Up-Light/dp/B00F0W1RIW Go to bed at about the same time every night if you can- consider taking melatonin (especially if you are taking meds for ADHD). You can buy it at just about any grocery store. I have five kids, two with ADHD like me and the melatonin "knocks them out" safely in about 30 minutes. A good night's rest can be the key to waking up on time. If you don't sleep well because your mind is racing about what you have to do the next day then write yourself a brief to-do list to remind you. Then tell your brain not to worry and get some rest. Consider meditation before bed as well to help you fall asleep.
Last, if worst comes to worst, find work that fits you - not the other way around. Some jobs can be very flexible about when you show up. Also, consider talking to your boss about your condition, see if you can offer something to compensate: Boss, I have to accept that I am who I am and I'm probably going to be a little late sometimes. But, once I am here I will give 110% and stay late every day to balance out the time - if it is ok.
best of luck!
It exists, and not only does it exist, it also uses gradually increasing light as well as sound to wake you up.
Philips Wake-Up Light Alarm Clock with Sunrise Simulation, White (HF3500/60) https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_cp_api_i_yeaGCb9TB4C6J
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.
Get one of these, they are absolutely amazing.
Especially in the winter when the days are so short; it's a miracle & life saver!!!
Also; set alarm clocks / set alarms on your iPad or other device and place them across the room so you have to physically get up & out of bed to shut them off.....
The one I use by Philips has been discontinued, but I've been using it for 11 years without any issue so they've earned some brand loyalty from me if it ever needs replacing. They seem to have a few options at different price points.
My runner-up choice would be Hatch. I only have the kids version for our nursery, but it works great and they make one for adults that I'll link below.
Philips $50 https://www.amazon.com/Philips-Wake-Up-Simulation-HF3500-60/dp/B00F0W1RIW/ref=mp_s_a_1_5?crid=6LLW1IUK2NKG&keywords=philips+sunrise+alarm+clock&qid=1662497556&sprefix=philips+sunrise%2Caps%2C139&sr=8-5
Philips $88 https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=mp_s_a_1_3?crid=6LLW1IUK2NKG&keywords=philips+sunrise+alarm+clock&qid=1662497687&sprefix=philips+sunrise%2Caps%2C139&sr=8-3&ufe=app_do%3A...
Philips $145 https://www.amazon.com/Philips-Wake-Up-Sunrise-Simulation-HF3510/dp/B0093162QS/ref=mp_s_a_1_8?crid=6LLW1IUK2NKG&keywords=philips+sunrise+alarm+clock&qid=1662497687&sprefix=philips+sunrise%2Caps%2C139&sr=8-8&ufe=app_do%3Aamzn1.f...
Philips $200 https://www.amazon.com/Philips-Connected-Smartphone-HF3670-60/dp/B07GXWDXBD/ref=mp_s_a_1_4?crid=6LLW1IUK2NKG&keywords=philips+sunrise+alarm+clock&qid=1662497687&sprefix=philips+sunrise%2Caps%2C139&sr=8-4&ufe=app_do%3Aamzn1.fos....
Hatch $130 https://www.amazon.com/Hatch-Restore-Machine-Personal-Routine/dp/B087M94WWW/ref=mp_s_a_1_1_sspa?crid=2R0MYB3TJJDR8&keywords=hatch+restore&qid=1662497405&sprefix=hatch+rest%2Caps%2C230&sr=8-1-spons&ufe=app_do%3Aamzn1.fos.f5122f1...
There are nightstand lamps you can buy that simulate sunrise. I have a couple friends with one and they love them in winter. Lamps like this one:
I highly recommend the ones Phillips makes. I have this one: https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_cp_api_fabt1_1PYTFb3CPV5RH
They also make a fancier one if you’re feeling like splurging: https://www.amazon.com/dp/B07GXWDXBD/ref=cm_sw_r_cp_api_fabt1_TQYTFb4TPJ7JW
Also if you have LIFX or Hue bulbs in your lamps in the bedroom, you can program them to behave similarly
You could get an alarm clock that works by a gradually brightening light, like this for about $45 USD. A more expensive version of the same thing is this, but will run you over $200 USD.
You could also get a smart color bulb and some software to program it to brighten and/or change colors starting and ending at certain times (including "smart" times such as dusk and dawn for your location). Hue bulbs and their Bloom lamp can do this via their own (Hue) software, but there's also IFTTT support.
An Amazon Echo Dot or Google Home Mini (or a version of either with nicer speaker) might also help, since you can be lazy and just ask what time it is and/or set alarms.
You can use something like this...
Daylight Alarm Clock
Philips Wake-Up Light Alarm Clock with Sunrise Simulation, White (HF3500/60) https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_cp_apa_i_JSCuCbJE0956N
Sorry to be a pest, is this the alarm clock? Looking for a gf... Philips Wake-Up Light Alarm Clock with Sunrise Simulation, White (HF3500/60) https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_cp_apa_i_FRWcCb2ZEF6ZT
If this is America, I'm pretty sure it's a Philips wake up light
Philips Wake-Up Light Alarm Clock with Sunrise Simulation, White (HF3500/60) https://www.amazon.com/dp/B00F0W1RIW/
I got this a year ago https://www.amazon.com/Philips-Wake-Up-Simulation-HF3500-60/dp/B00F0W1RIW?keywords=phillips+wake+up+light&qid=1537905858&s=Health+%26+Personal+Care&sr=1-5&ref=sr_1_5 , It definitely works as far as slowly going on and lighting up most of the room by the time the alarm goes off. Would recommend for $50. There are other more expensive versions but this gets the job done.
Pretty basic but it works for me well. I'm actually looking at some other ones with sweet colors and music in stuff like this one though: https://www.amazon.com/dp/B073NMVKZB/ref=sspa_dk_detail_3?psc=1
Philips also makes a much cheaper version ($70). This one has a white light that slowly gets brighter, rather than the colored sunrise simulation.
I've got something similar to that. My guess is that Phillips specifically doesn't say that they're SAD lamps because that enters the realm of medical lawsuits.
Since he's going to be in the hospital a lot, I think the Wake-Up Light would be a great gift to maybe help him feel a bit more energized.
Another cool gift would be a few Lego Architecture sets, which he could work on while in the hospital.
I'm a fellow canuck (Banff, AB) and have been using the low-end version HF3500 for a year now. Here are my thoughts, with a TLDR first:
tldr; it's a good quality product that has made waking up in the winter waaaaaay easier, mainly in that it's less of a shock to the system, and that's gotta be a good thing.
First of all, anyone suggesting just buying a timer doesn't appreciate how awesome a gradual light is, it takes about 30 min to reach its full brightness and it creates a very natural way of waking up that isn't jarring at all. A timer can't do that.
In the winter months this clock has been a godsend. You set your alarm for the time you want to wake up at, and 30 min before it starts to gradually fade in light, reaching full intensity a bit before your time to wake up, then at your wakeup time the alarm goes off if you haven't already dismissed the alarm. When I first got it I would often wake up 5-10 min before the alarm went off. This doesn't happen as much now but it still is nice to wake up to a room that is not PITCH BLACK. You're less likely to fall back asleep and you don't go blind when you turn on the light in the bathroom. BTW, in the summer months the gradual light had next to no effect, but now that the days are getting shorter again I'm grateful I've got this clock.
There are two/three downsides to the clock, all are minor:
Besides that it's great and the low end isn't much different than the high end. It's not big, so it fits well on a nightstand, and could even replace your reading light. Oh, one more thing, for it to work best you want to point it towards your head, and this has definitely led to my wife grumbling about the light (usually when I'm using it as a reading light), too bad, I love it so much she's stuck with it.
Philips HF3500/60 Wake-Up Light https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_awd_OOAiwbR4KVCCT
I sleep through multiple alarms too. I just got this a few days ago and it's been amazing!
I have this one. Found it on ebay for $50.
I got this one through Amazon.
Phillips Wake-up light alarm clock.
I have the same problem myself--some days/weeks are better than others--but I'm glad to share with you the methods I currently use (in addition to umpteen doctor's appointments to try and get to the root of this):
1) An alarm clock that gradually fills the room with natural-like light
2) An alarm clock for the deaf, which shakes my bed (and has a very useful snooze feature!)
3) A phone alarm that triggers either talk radio (when it was football season) or podcasts, so there's loud talking in the background, about something that even interests me, to boot.
4) A backup battery-operated alarm clock to make obnoxious noises at me when all else fails.
So yes, redundant alarms are enormously necessary for me! I usually actually get up just under 1h from when they start. YMMV, and I sincerely hope your waking-up troubles aren't as dire as mine are! Best of luck, fellow redditor!