What is Reddit's opinion of Philips SmartSleep Wake-up Light, Colored Sunrise and Sunset Simulation, 5 Natural Sounds, FM Radio & Reading Lamp, Tap Snooze, HF3520/60?

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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.

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.

Good luck!

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.

link

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.)

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.

Oops sorry for the late reply. I went in on it and bought the more expensive, but not the most expensive model. https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_apa_7QvOBbZDSNWFZ)]

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

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.

https://www.amazon.com/gp/product/B0093162RM

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.

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

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 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.

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

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.

https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_awdb_btf_t1_v2EIFbMRENHJ4

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.

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.

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.

K, the one I have is on the more expensive side. I can't answer for the performance of any others, and there are lots of less costly options. Check reviews.

If you have SAD, these things are worth it. Huge difference.

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

6ft2 190

Swim 3x week

Active

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. https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=mp_s_a_1_3?adgrpid=57596297724&gclid=CjwKCAjw0dKXBhBPEiwA2bmObQgjyzVWTEHf5Urk75OJROiEyz-4TSzFXF9zYo7N3auAlNbQaZfp6RoC_dQQAvD_BwE&hvadid=410056183885&...

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

This is the one I have but there are several others less pricey: https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=sr\_1\_6?crid=AV21JN41RV7E&keywords=sunrise+alarm+clock&qid=1647906104&sprefix=sunrise%2Caps%2C248&sr=8-6

I have a lot of trouble waking up too, so I may go a bit overboard, but on the off chance something helps, here’s my method:

• Melatonin at night so my body isn’t still producing it in the morning (I have Delayed Sleep Phase Syndrome so this is a must). I also do a bunch of relaxation stuff at bedtime since I have trouble winding down.
  
• Sunrise alarm clock, the fancier one that changes colors as the light increases to simulate sunrise. The sunrise function takes 30 minutes, so I set one alarm for 45 minutes before I need to get up to give myself an alarm to turn off, and one for 15 minutes before I need to get up to give myself some leeway. I also use the sunset function at night while I’m doing stretches or reading a book.
  
• Blackout curtains on the window - sunrise alarm clock doesn’t work properly without them.
  
• Sleep tracking app on my phone that has an alarm function that supposedly wakes you up during light sleep. I use one called Pillow but there are better ones if you have a smartwatch.
  
• If I really need to be up at a specific time, a loud alarm clock on the other side of my room. If my wake-up time is more flexible, I’ll usually use an alarm or two on my phone; it’s nearly impossible to turn off 3-4 alarms going off at the same time and that forces me to wake up.

Seconding this and also what OP suggested. I have a Philips Wake-up Light, and it supports two alarms. I set the first as when I take my Dexedrine, and the second to tell me to get my ass out of bed. Also, I highly recommend you do NOT use the default alarm sound of birds chirping. It legitimately made me start to hate birds because I began to associate the sound with being disrupted haha

i am the worst at getting up or being functional in the mornings, and also the worst with time blindness. so all my clocks are set 10 min fast to begin with. then, i set the sunrise alarm for the time i want to get up at - it automatically starts to turn on the light 30 min before my wake up time. starts off as a deep red and then increases in brightness to a bright yellow-white, and then there are birds chirping at the alarm time.

i also have my phone alarm set in true time.

this is the model i have. it’s the mid-range version. it has AM/FM radio or wake up sounds, and you can program two alarm times.

This is the one I have: Philips SmartSleep Wake-up Light, Colored Sunrise and Sunset Simulation, 5 Natural Sounds, FM Radio & Reading Lamp, Tap Snooze, HF3520/60, White https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_api_glt_fabc_4R57EHGHT53SKT9BG7ZH It was definitely expensive for an alarm clock, but I’ve been using it consistently for the past 3 years and it’s been great. It gets super bright and loud if needed, but has a lot of different settings. The buttons are a little difficult to use, but I personally find that helpful in preventing me from turning it off in my sleep lol There are a lot of comparable products on Amazon which are less expensive tho!

agree with the comments about waking up before and taking your meds!! just to add, there are these alarm clocks that are supposed to simulate natural sunrises to ease you into waking up! they gradually brighten until the set time. ex: https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

This thing has actually changed my life. I can’t even begin to tell you what it’s like to wake up by light, not sound. No more panic. No more being jolted awake. Just a gentle opening of my eyes, feeling refreshed and ready for the day. I have mine set to get gradually brighter over the course of an half hour. I swear by this thing so much.

Philips Smart Sleep Wake-Up Light

Yes. It was simple. I deleted reddit, tik tok, and instagram from my phone. I bought this sunrise/sunset lamp (btw, I bought this literally 2 weeks ago for $70, holy shit the price has doubled since then??) to use as my alarm and began leaving my phone outside the bedroom.

The lamp has a function where it gradually dims over a set amount of time. I get into bed at set it for 30 minutes and read. Then with 5 or so minutes left it gets too dim to read by and the light lulls you to sleep like a sunset. It feels good, so I look forwards to it.

I saw a video that said the first hour or so you're awake, your brain is still processing the subconscious changes it made in your sleep and is at a lower baseline for the dopamine it gets from things, but if you look at your phone it's so overstimulating it overrides that subconscious rewiring as well as sets your brain's threshold for stimulation super high, which makes it harder to enjoy things for the rest of the day. So now I'll get out of bed after my sunrise alarm gently wakes me, make some coffee, open the shades to get natural light and get some dopamine from looking at the sun and trees instead of phone, and get back into bed to read and drink coffee for 20 or 30 minutes.

Doing this has made me realize that phones aren't just "distracting", they're incredibly stress inducing. Your brain needs to cool down and warm up just as much as your body does. Using your phone right before bed is like doing sprints right before bed or as soon as you get up. At night, you're generating cortisol that will make your sleep quality worse. And if you do it right out bed without a gentle warm up, you'll feel like shit and probably hurt yourself.

You want to wake up at 6am yet your habit is to fall back asleep after rising. You've tried enacting some solutions and find insufficient results. That makes sense. I summarize your struggles back to you for 2 reasons: one to help me understand your situation, and two to show you Im listening.

What are some strategies that might help you get out of bed at early hours? Some thoughts come to mind, so here's some of those thoughts.

1. Place your alarm device (phone or clock) away from your bed so that it requires you to physically get out of the bed in order to disable.

2. Buy an alarm device that utilizes light as opposed to sound. One of these devices comes to mind. Once the alarm is set up, it will gradually increase its light. Your eyes will take in that light, thus signaling that its time to rise

3. Convince someone in your house who's already awake at that time to come wake you.

4. Drink water at night so that you feel a pressing need to get out of bed to use the bathroom

Share any thoughts that come to mind and Ill listen.

I know a lot of folks like the vibrating alarm clocks, but I've always found that to be a very jarring way to wake up. I personally enjoy the sunrise alarm clocks. There's cheaper options out there, but this one is pretty great:
https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

I have the cheaper Philips one (here and I am awake by light setting #10 of 20, and always before the sound alarm (chirping birds) goes off. There was no app-enabled one when I got mine 🙂

They get bright enough to be "the" light in a room... depending on where it's placed.

I have not used a "regular" alarm in (I can't remember)... since these came out.

Here's the one I have, "Phillips"... yes, it could wake a partner in the room.

I have been using Philips wake up lights as alarm clocks for years and am wondering why they have not been made smart and connected to the Hue environment.

Every night I need to use the little buttons on the side of the device to set up my alarm like it's 1989. :-)

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=mp_s_a_1_5?dchild=1&keywords=wake+up+light+alarm+clock&qid=1615988211&sprefix=Wake+&sr=8-5

Wake up and go to sleep are very limited in their functionality and do not really offer alarms.

I have a philips alarm lamp that imitates sunlight really well!! Philips SmartSleep Wake-up Light, Colored Sunrise and Sunset Simulation, 5 Natural Sounds, FM Radio & Reading Lamp, Tap Snooze, HF3520/60 https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_api_glc_fabc_67J7Fb19J0HAY

A possible solution could be getting one of those LED lamp wake up clock thingies. Basically they are designed to wake you up at a certain time by lighting up a really bright light. I was thinking of one of these I have one and it is great!

There are lots of different natural light alarm clocks. If you type "natural light alarm clocks" into a search bar in Amazon you'll find a big choice with prices to suit all budgets. This is the one I have:

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=sr_1_7?dchild=1&keywords=natural+light+alarm+clock&qid=1607350289&sr=8-7

They are much better than a horrible noise jerking you awake although I'd recommend a gentle noise alarm set as a back-up until you get used to the light one. It's a much nicer wake-up.

Oh yes, absolutely take care of the morning chores the night before - it's so much easier when all you have to do is get out of bed and everything is waiting for you. I lay out everything - even my hairbrush!

This alarm clock.https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_apa_fabc_iaYQFbDRWF1RA?_encoding=UTF8&psc=1

Imagine waking up calm, not because of a blaring screeching noise. Best thing I ever bought and I actually used my medical spending account to get it. Can everyone spend that much on an alarm clock? no, but if I had to save for 5 years to get another one I would.

If you look on Amazon for "wake up light" you'll find several models, but when we bought it several years back the only thing available was this expensive one by Philips.

I have this one from Phillips and it gets nice and bright! It does a good job mimicking the sunrise because the light color also changes from a red to a bright yellow. I've had it for about 2 years and it was a very worthwhile purchase.

I got this one 5 years ago: Philips SmartSleep Wake-up Light, Colored Sunrise and Sunset Simulation, 5 Natural Sounds, FM Radio & Reading Lamp, Tap Snooze, HF3520/60 https://smile.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_api_i_3uFKFbDP903HP?_encoding=UTF8&psc=1

I forgot I’d paid that much but I haven’t regretted it. It might be more bc it has a radio.

I got this for when I lived in a basement and wanted to wake up "naturally" and I'm a fan of it.

Highly recommend not making yourself sit in a windowless office. Makes more sense for the bed area - easier to sleep with no light pollution

This is the one I have:

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_xTyjFbKWNX7WA

Expensive, but worth every penny.

Here's the wakeup light I have. I highly recommend it. There are knockoffs you can get on Amazon but I can't attest to how good they are. If you get SAD one of those blue light therapy lights is also recommended.

It’s definitely the most expensive alarm clock I’ve ever purchased but I really love it. I use the sunset feature alllll the time too. I actually don’t use it for any alarm sound, however - only the light aspect. I use my phone for an audible alarm.

Philips Wake-Up Light Alarm Clock with Colored Sunrise Simulation and Sunset Fading Night Light

Agreed 100%.

I got one - a Phillips brand - a few years ago and it is life-changing.

Really, really makes it so much easier to wake up in the morning.

I believe mine was around $80 or so - it is incredibly well worth it.

EDIT: this is the exact model I have & I love it: Philips Wake-Up Light Alarm Clock with Colored Sunrise Simulation and Sunset Fading Night Light, White (HF3520) https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_tai_j1VBBb0QR5R89

I'll add another vote for fitbit. I have fitbit charge 2. It's gone on sale for about $100 from time to time. I charge it about once a week with basic use. If I use a lot of the features time stopwatch, tracking, and poking around with it, I may need to charge it every 5 days instead.

The silent alarm is nice, it vibrates and nudges your wrist. It buzzes for about 30 secs then stops and snoozes for maybe 5 mins and goes again. I'm usually awake with the initial buzzing. You can set multiple alarms.

It also has a "meditation mode" which "walks you through" breathing exercise to sync with the watch timer. Not a super feature but interesting.

I also have a wakeup light like this. My wife has one too. The one I have is an older version which works well. My wife has the one with the link, it's not as easy to use but still effective. It slowly lights up. This might help if you are sensitive to it. We each have it on our night stand. However now it's light out pretty early and our son cries awake before it anyway.

edit to add: the wakeup light also has regular alarm features such as birds chirping or wakeup to radio. but that might also wake up your spouse as well if you are not sensitive to sounds and dont turn it off before it wakes them up. Hope that helps

Thank you! I actually got a Philips Wake-up Light Alarm which is a bit pricey but hopefully I'll get some good results. Those look good too though, thank you!

Do you notice a big difference in waking up and getting out of bed?

I'm only familiar with the US residency system, but there is almost zero vacation time. I think the best gift would be travel, perhaps to a bucket list hike or relaxing destination (tropical island).

If you want a physical gift, maybe something she can use during intern year, like a smart watch or sunrise simulator alarm clock for those early mornings.

The Phillips HF320 is awesome: https://www.amazon.ca/Philips-HF3520-Wake-Up-Coloured-Simulation/dp/B0093162RM

It's super bright, and has different colours for the sunrise. Definitely a godsend in Winter. This + putting my phone across the room has helped me get out of bed most mornings. It's not like you'll be raring to jump out of bed every morning but it does make waking up easier.

I tried the HF310 which is way cheaper but it wasn't as bright or as nice, so I returned it and managed to get my 320 on facebook classifieds for $60.

Since I haven't seen this mentioned yet, I'll add another piece of advice that helped me: a Phillips sunrise alarm clock

It starts glowing a dark red about 45 min before the set time and slowly brightens. That, combined with 2 mg of sublingual Melatonin and 400 mg Magnesium has been a lifesaver. I'm also conscientious about avoiding blue light from my tablet/phone and use the night shift mode. I got my dream job a few months ago and it's the only way I've managed to wake up at 545 AM.

Source: Someone who happily worked night shift for 5 years and has 6 family members with the disorder. It's debilitating being a night owl in a world filled with workaholism and early risers.

Maybe try a daylight clock? It simulates the sun in your room and can convince your brain it's time to get up:

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_Sp-Wzb2XC2C1E

Philips wake-up light with sunrise simulator - Will help him get up to prep for class.

You should try something like this alarm clock! I have one and it works super well for me. I don't live in a basement but my window faces South and doesn't get as much sunlight in the morning as I would like, therefore it can be really difficult to wake up (especially in winter). It's also nice because it's a gradual awakening-- the music/nature sounds and light start very low and dim about thirty minutes before you want to get up and slowly build up to full loudness and brightness.

Philips HF3520 Wake-Up Light With Colored Sunrise Simulation, White https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_api_4X1ezb3R476M8

I have this one:

Link

This was recommended in another thread by someone else and I took the advice and can say it really does work. It's an investment, but well worth it:

https://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM/ref=sr_1_3_a_it?ie=UTF8&qid=1493390550&sr=8-3&keywords=natural+light+alarm+clock

(There's different models but that's the one I got)

I use the sun lamp for like 20 min at a time and this is the alarm clock I have, so I just set it for when I want to wake up and it adjusts backwards.

Get a light based alarm. They help me so much. Instead of being half-awake trying to wake-up and hitting the snooze button, the alarm with sound and light fully wakes me up out of nowhere, more alert. I just have to get out of bed at that point which is much easier. Mine is this model. https://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM . It may change your life.

/u/frugalprice philips wake up light

Definitely not for the main lighting, but I have this alarm clock that could be of interest: "Philips HF3520 Wake-Up Light Coloured Sunrise Simulation, White" https://www.amazon.ca/Philips-HF3520-Wake-Up-Coloured-Simulation/dp/B0093162RM

It is bright and gorgeous to wake you up, but it can also be dimmed to give a soft glow (20 levels of gradually decreasing to nothing.. there are videos showing the light change). I find that it is more casual and less cheesy than lighting a candle, but gives the same effect ambiance-wise

> The Philips Hue app has a Wakeup Routine; ignore that. Create a set of custom Routines as outlined here: https://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM > Feel free to PM me with questions or help getting that set up.

the link is to a product not to a set of instructions?

Sorry I don't get it ...

I already have a Fado lamp plus a white ambience bulb. I wanted to change to a white&colour bulb (if it makes sense though), and do a coloured wake up routine

Yes, the color bulbs are totally worth it if for nothing else than a true sunrise simulation. I wake up refreshed every morning with this rather than a harsh awakening by an alarm.

When done properly, the color bulbs can mimic the sunrise simulation offered by this dedicated sunrise alarm clock Philips product: https://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM

Recommend to not combine color + white ambiance bulbs together for this purpose since the reds + oranges would be washed out by the yellow from the ambient bulb.

Hope this helps!

What's your caffeine intake like? I saw big early rising gains from heavily reducing caffeine to only 1 green tea per day, and also from eating two spoons of almond butter right before bed to keep blood sugar stabilized overnight.

Add to this making sure that I actually went to bed on time, moving the phone out of the bedroom, and investing in a wake-up light vs an alarm clock all improved things as well.

Obviously motivation is a HUGE part of it — like you said — but the biological component of motivation can be highly significant as well, even though it's mostly invisible. Instead of brute-forcing that early morning energy, try cultivating it by optimizing your sleep.

Sorry I just saw this - I have been debating (for like literally 3 years and still haven't pulled the trigger) on one of these (or one of their other models):

https://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM/ref=pd_sim_121_3?_encoding=UTF8&pd_rd_i=B0093162RM&pd_rd_r=2TQ9MBY6Q11J4407BZYX&pd_rd_w=2AeLt&pd_rd_wg=hFJfQ&psc=1&refRID=2TQ9MBY6Q11J4407BZYX

It gradually lights up the room with colored light that is supposed to mimic the actual sun. It is supposed to help wake you up naturally. Also on sale today - 44% off!! The SAD therapy lights you use typically first thing in the morning (so after you are already awake) for 20 to 30 minutes.

Edit: Just bought it, couldn't pass up the Deal of the Day. I can let you know how it works out for me if you want?

If it's dark in the mornings where you live, invest in one of these! https://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM/ref=sr_1_cc_1_a_it?s=aps&ie=UTF8&qid=1477508508&sr=1-1-catcorr&keywords=light%2Balarm%2Bclock&th=1

> When I wake up by myself or with an alarm clock, I always feel kinda groggy.

I got a light like this, and I've been better at waking up. Maybe something worth getting.

As for tulpas being able to manipulate sleep cycles, maybe your brain subconsciously knows they're up and starts waking you up as well. Just a theory.

I agree with others, the sound insulation sounds terrible in this place which isn't your fault or your neighbors. Since you may be unlikely to get your landlord/management to fix sound insulation, one possible solution is to get one of the phillips wake up light clocks. Yes, its very expensive for an alarm clock, but I used to live in a basement and have had one of these for the past 2 years and I love it. It slowly turns on over a period of time (it can be set from like 15 minutes to 40 minutes on my model), which allows you to wake up nice and slowly. Once it reaches the end of the wake up period and is at its max brightness, it can also play wake up sounds like birds chirping or ocean sounds. A lot of times when using it, I will get up well before the sounds start, allowing me to turn it off.

Again, I don't think the fault is with either of you, but the problem still exists. This might help preserve your relationship with your neighbors.

Try getting a different alarm clock. My wife started using one of those expensive ones that gradually increases the light in the room until it goes off. Something like this clock. It totally helped her get up in the mornings more than anything else she tried.

On a sidenote: I've heard of alarmclocks that wake you up with light (something like this) would that help? I'm not ready to drop that kind of money on something which might not help at all.

> Philips makes a pretty good one

This is the Phillips Wake Up Light. I dropped the money and got one, but I only think it worked for about a week, and then the novelty wore off. It was also a little better at waking me up in my old apartment with only one smaller window in the bedroom (so it'd be pitch black in the morning). Currently, my bedroom has 1 giant window and 2 fairly large ones (on either side of the bed), so the light isn't even noticeable.

I also told my sleep specialist that I got this light in attempt to wake up more easily, and he actually laughed at me and said it's nothing more than a novelty :(

I have a Philips morning wake up light alarm clock. It's a bit pricey, but I live in a basement apartment and even at noon on a cloudless day it's fairly dim/dark where my bed is. Generally I'm pretty good waking up if I have somewhere I HAVE to be (work, flight time, etc.)...but otherwise this thing is a bit of a life saver.

https://www.amazon.com/Philips-Morning-Wake-Up-Simulation-HF3520/dp/B0093162RM/ref=sr_1_1_a_it?ie=UTF8&qid=1467837047&sr=8-1&keywords=philips+light+alarm

Philips Morning Wake-Up Light With Colored Sunrise Simulation and Dusk Fading Night Light, White, HF3520

I have the older model, but this thing is worth every penny. I used to sleep with the light on to ensure that I woke up with my alarm. (My wife is much happier now!)

I really like my wake-up lamp to help slowly wake up in the morning. It starts lighting up about 30 minutes before the alarm goes up so you don't wake up in pitch blackness. Working out in the AM and having to go to sleep earlier the night before isn't always ideal - but if you do it consistently then after a few months your body will adjust and you will have more energy in the morning.

Edit: I am sure there are cheaper variations of wake up lamps, when I bought it the price was around $60.

This is the one I have:

http://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM

You can adjust the light (starts out as a dark red than gradually gets brighter but it's adjustable) and also add radio or nature sounds. It's great!

I don't know if the coupon offer is still available but This is the one I ordered and there was a button under the add to cart button that said "clip coupon 20$"

edit: looks like the coupon is still available

What worked for me:

A sunrise simulator alarm clock. I have this one:

http://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM

This makes it a bit easier to get up at 5 am but there still are mornings where I have to pep talk myself out of bed.

Make sure to get enough sleep the night before! Putting clothes out the night before helps a bunch, and during dark months (although some are $) a wake up light is a definite game changer!

It is really hard at first, but your body will adapt and the gym is usually less busy in the AM so it's worth waking up for me! Plus the days seem a lot longer and you'll have free time at night too.

Try one of those natural light alarm clocks - might work better for him AND it won't rattle the house apart.

I know that feeling; I had to go and buy this alarm clock, which simulates a sunrise.

Wake up light / alarm clock - it's an expensive alarm clock, but I love it

We used to make up to a startling alarm sound, and now wake up to our room being slowly brightened and the sound of birds singing

If you wake up grumpy every day, look into it

I picked up one of these wake up lights when I saw it on reddit a couple months back. I can't recommend it enough. I originally planned on returning it within the 30 days I could since it wasn't cheap but it worked so well that it was 100% worth the cost. The light starts to turn on 20-30 minutes before you set your alarm and slowly gets brighter. I usually wake up a few times throughout the night but now I instantly know if I have time to go back to sleep by if the light is on or not. I used to have to feel around for my phone and then hurt my eyes by looking at the bright screen to see what time is was. Everyday I am woken up naturally by the light feeling well rested. I used to be all groggy in the morning from the loud phone alarm that would interrupt my sleep.

I wake up at 5:15 with my SO to get to the gym. It took about 2 months of doing this regularly before my body started to adapt (on weekends my scumbag body tries to wake me up at 5:30 without an alarm now.)

Some things that have helped are:

Getting a Wake-Up Light

Making sure to get 7 hours of sleep (sometimes it's 6, but on those days I can tell the difference)

Eat beforehand (mostly carbs and protein)

Some days I feel like I do't wake up until half-way through my workout though! But hey - the gym is way less packed in the morning so I'll take the trade-offs.

A lot of people are going to say melatonin. I had the same issues and there are only a few things that have worked for me (besides obviously not having caffeine too late which is necessary).

1) LIQUID melatonin. I dont know if it's voodoo, or what, but it knocks me the hell out. If I take melatonin in pill form for whatever reason I have horrible nightmares and it doesn't make me sleepy. No idea why.

2) Sleepytime Tea or Sleepytime Xtra. I use like...several bags though.

3) I dont use an alarm clock anymore in favor of a wake-up light. It's gentle and keeps you from feeling like shit when you wake up, like this one (linked): http://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM

4) If you're on the computer, phone, or staring at a screen, you're completely fucked unless you're using f.lux to change the color spectrum. Staring at a screen WILL KEEP YOU AWAKE if you're having trouble. No matter what else you do.

I think I could. I recently discovered that my alarm clock has a wake up alarm with natural birds sounds and the warchant tune in the background.

I wake up to it every morning.

For those interested: http://www.amazon.com/gp/product/B0093162RM/ref=oh_aui_detailpage_o02_s01?ie=UTF8&psc=1

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

I have this one and it's the best thing I have done for my wake up schedule https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.amazon.ca/Philips-HF3520-Wake-Up-Coloured-Simulation/dp/B0093162RM&ved=2ahUKEwiX9qffxKvrAhVkFjQIHSnWAYwQFjAAegQICxAB&usg=AOvVaw23Ng2lmCodJA024q-32FZk

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.

https://www.amazon.com/gp/product/B0093162RM/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

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 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).

i have a philips one. amazon link

I bought this for my daughter & she likes it. Amazon has an open box for $90. https://www.amazon.com/gp/product/B0093162RM/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Hey, never been gifted before!

But the best thing that I have bought on Amazon was this alarm clock. I kinda suck at waking up in the morning (esp as a student) but this really helped me a lot! It's my own personal rising sun except it has sound and music. Highly recommend to anyone who has trouble getting up in the morning like meee!!

link: https://www.amazon.com/hz/wishlist/ls/W6NZKT0AL45C?ref_=wl_share

https://www.amazon.ca/dp/B0093162RM?&linkCode=sl1&tag=lilymcalli0ba-20&linkId=a9e22296ba547a07c597e25a77e19901&language=en\_CA&ref\_=as\_li\_ss\_tl

Philips makes a few sunrise lamps

https://www.amazon.com/dp/B0093162RM/?coliid=IAKHRCJV5FFO8&colid=2957EJU0DNICA&psc=1&ref_=lv_ov_lig_dp_it

Én ilyen ébresztőfény/órát használok. Nekem nagyon bejött. Főleg majd most fogok neki jobban örülni, hogy jön sötétebb reggeli téli időszak.

I use this one:

https://www.amazon.com/gp/product/B0093162RM/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

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.

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.

get this

really works

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=sr_1_5?crid=223T2XHZBXGQ2&keywords=philips+wake+up+light&qid=1656397091&sprefix=philips+wake+up+light%2Caps%2C168&sr=8-5

I paid probably half the current price a few years back, thank the supply chain issues..

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

Yo tengo uno de estos y es buenardo pero igual después me acostumbré y despierto cansado igual.

También hay que consumir Vitamina D3 si uno no va a estar mucho al sol.

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

https://smile.amazon.com/dp/B0093162RM/ref=cm_sw_r_apan_glt_fabc_FZFZ569G4WR1RWM6DRSA

Is this the one: https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

Can you tell me what you like & don't like about it. I need to get an alarm, but I don't want anything fancy. This Philips one is also $99

Not OP, but here is the one we use https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=mp_s_a_1_4?crid=1JHWPA4MYFKKG&keywords=sunrise+alarm&qid=1637163544&sprefix=sunrise+alarm%2Caps%2C139&sr=8-4

 

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You mean for sleeping / waking up in the mornings?

You absolutely have to get this:

https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM/ref=sr_1_7?dchild=1&keywords=philips+light+alarm+clock&qid=1634577652&sr=8-7

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The other thing that has made a huge improvement in my sleep is consistency;

Going to bed and waking up at the same time every day - even on weekends - has been a huge improvement.

I mean; I do let my self sleep in a little on the weekends, but usually only an hour; not much more than that.

 

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Product Link (Gift ideas catalog - Android app - Shopping Saga)

Product Link (Gift ideas catalog - Android app - Shopping Saga)

Something like this: https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_awdb_imm_653S8P8EV5VQGXM6V1XJ

The cheap ones just don't have the full spectrum or brightness to work for me.

https://www.amazon.ca/Philips-HF3520-Wake-Up-Coloured-Simulation/dp/B0093162RM

It was cheaper when I bought it 5 years ago, but I recommend it. Well worth the cost.

This is a great proTip! Thank you.

Cats are another great wake up timer for anyone interested; they'll make sure you get up.

I've been looking at this on Amazon for some time, curious how bright it is, really

I'd love to try these. There are two windows in my room, and I'd love to put these on each shade. At $250 a pop they are a little expensive for a glorified alarm clock, but waking up to the sun sounds fantastic to me. All hail the sun god.

I ordered mine from Amazon, https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM - it's a little awkward to set up, but once I got mine programmed it's been easy to use. It's unfortunately not the cheapest thing ever but it's fairly worth it IMO.

For the research thing, I feel like it might have been connected with dim-light melatonin onset (DLMO) but I'm not sure. If I can find a link, I'll post it.

And you're welcome! We DSPDers gotta stick together.

Here you go.

great idea to not use your phone. Check out something like this
https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM

This is an expensive version but google around and you'll find cheaper ones, simulates dawn light for a gentler awakening

I have this ridiculous thing that I love waking up with

Current span: 11/26—11/30 (5 days)

Thoughts TL;DR: Triggers need to be hot (immediately actionable) and the goal is minimized thinking/decisions. Also, I am beginning to notice a good spillover effect in other areas of my life.

Intentionally discontinued one habit after Wednesday (After I wake up, I will reset my bedside alarm.) Why? 3 reasons:

1. The trigger was cold— if I wake up before the alarm, I cannot act on it immediately. This is solved by changing the trigger to "After I hear my bedside alarm, reset it", but if I wake up earlier than the alarm, I cannot turn it off without babysitting it first. This is solved by "After I get home, reset by bedside alarm."

2. I originally used my bedside alarm over my phone alarm because I did not have a lot of natural light in my bedroom during the morning. I have since moved an apartment that has lots of natural light in the morning, and daylight savings is also favorable right now.

3. Having an alarm that resets itself (like on my phone) reduces thinking, and so that serves as a better alarm.

I may bring this habit back in another form one day, but a decent enough result is achieved with my phone alarm.

Implemented one habit on Thursday to replace the discontinued one: After I scrape my tongue, I will put 1 item in the kitchen away.

I've also noticed some good spillover this week due to higher than normal motivation: I cleaned my kitchen fully, have set out work clothing for the next day, and had abstained from beer at a recent hangout with friends. I'm proud of the progress I have already made, within just 4 weeks.

But, I am being careful to note that extra stuff done is just that, extra. Doing only the habits I've set out for myself during this span alone is an unqualified success. (I haven't timed yet, but all these habits put together maybe represent 7 or 8 minutes of effort throughout the day.)

Also gave a listen to Charles Duhigg's <em>The Power of Habit</em>, which agrees with BJ Fogg's research in several ways, and also provides actionable information on handling replacing bad habits.

Now, BJ Fogg does have some info regarding decreasing or stopping a particular habit, but he also said he considers starting new habits easier.

This makes sense to me for a couple reasons:

• Starting a good new habit is a positive step, versus stopping a bad habit, which has a less positive tone IMO.
• Also, if a bad habit has stuck around long enough that it is concerning you, it has probably been somewhat ingrained already, and likely presents a more daunting challenge. Best instead to focus on small wins.

Candidate next habits

• After I scrape my tongue, I will floss one tooth
• ~~After I scrape my tongue, I will rinse my face with water.~~(Chosen)
• After I scrape my tongue, I will step into the shower.
• After I put an item in my kitchen away, I will put my work meal next to the valet.
• ~~After I put an item of clothing away, I will take an item of clothing I am wearing tomorrow out of the closet.~~ (Chosen)
• After I get to work, I will prepare a decaf coffee.
• After I get to work, I will fill a glass of water.
• After I get to work, I will open my Outlook calendar.

Next span: 12/3—12/7 (5 days)

I have this one and it's amazing. Definitely recommend highly.

Philips Wake-Up Light Alarm Clock with Colored Sunrise Simulation and Sunset Fading Night Light, White (HF3520) https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_apa_i_lAQcBbXZ2EKBM

Philips sells dedicated sunrise simulation alarm clock radios if that's what you're truly after... no hub required.

Expensive: 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_api_bKnHAbQFRZ8VA

Cheaper: Philips Wake-up Light with Sunrise Simulation alarm clock, White HF3500/60 https://www.amazon.com/dp/B00F0W1RIW/ref=cm_sw_r_cp_api_MKnHAbAXEARVT

We can! https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_apa_EkdnAbQDJAPS3

is hue better than this? https://www.amazon.com/Philips-Wake-Up-Colored-Simulation-HF3520/dp/B0093162RM

For the mornings in the North - https://www.amazon.ca/Philips-HF3520-Wake-Up-Coloured-Simulation/dp/B0093162RM

Philips Sunrise Wake up Alarm Thingy.

The only thing that comes to mind is one of those "sunrise alarm clocks".

I had the same problem, but after some research I bought an alarm clock that simulates sunlight. (https://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM)

This worked amazing for me - give it a go

Philips HF3520 Wake-Up Light With Colored Sunrise Simulation

I've seen it on sale for as low as $90. ~$105 is not uncommon.

People have been making their alarms more ~~annoying~~ effective for a while now, the problem with a boppit is it's probably trademarked- that company would have to go into making alarm clocks. But there are alternatives.

There's one that's a little popular in Japan according to some video I saw that has sharp pins on top, the snooze/turn off this annoying shit button is in the middle of them and you have to carefully press it. Either you concentrate hard or get yourself hurt, either way you wake up fast.

In the same video I saw one with those shapes that pop out (triangle, square, star) and you have to put them back in to turn it off. Couldn't find that video or the alarm for sale, here's a video similar to it

I've seen ones for sale that stimulate sunlight- and slowly get brighter as the music slowly gets louder leading to a supposed natural wake up. Link

There's one that shakes your bed literally. Link - looks like it can't be too powerful though.

There's ones with wheels or little legs that run away from you. It's called clocky and it hates everyone

And there's the ole standby of putting the alarm clock out of easy reach of the bed, but that's boring.

Edit: Added some links because why not.

The alarm watch might work. A wake-up light might be a good alternative.

I got something like this (not to avoid waking up neighbors, just to make winter mornings more bearable) and it's awesome: https://smile.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM?sa-no-redirect=1&amp;th=1

This is the one I have:

Philips HF3520 Wake-Up Light With Colored Sunrise Simulation, White

https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_api_20I3xbWMFGHG8

Theres a $20 off coupon for it, too.

Use a wake up light and put your devices far away. Amazon.com

Give the Philips wake up light a try. I've been using one for about a year and it is much better than an alarm and certainly better than a slap in the face. http://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM

Well I got this for $120 canadian. It is actually something I was looking for too.

http://www.amazon.ca/gp/product/B0093162RM?psc=1&amp;redirect=true&amp;ref_=od_aui_detailpages00

Normally it is 150 - 180.

Idk why people just don't use lamps, light strips or something like the Phillips light clock. If you just have a friggin light source behind/near your screen, you won't have that problem.

Example: https://www.amazon.com/dp/B0093162RM/ref=cm_sw_r_cp_apa_2ErxybRVQTMTM

Works great for night gaming, where I barely blink for like ten hours.

http://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM/ref=dp_ob_title_hpc