Many of us will know the challenge of leaving our warm beds on cold, dark mornings, and longing to be woken gently by the summer sun peeping through our curtains.
And, the good news is that we can use certain tools to help regulate our body’s natural sleep-wake cycles and make early rises easier.
Aside from keeping our vitamin D levels topped up, and getting as much exercise and daylight as possible, some also find it helpful to invest in a sunrise alarm clock. So what is a sunrise alarm clock? And which ones are popular right now?
Note: Items can sell out fast, and prices can change often, so you may notice some variations on the providers’ websites. Prices and availability are accurate as of the 5th January 2024.
What is a sunrise alarm clock?
Sunrise alarm clocks have gained popularity in recent years for their ability to mimic natural sunlight – resulting in a gradual, more gentle wake-up experience.
The clocks combine a digital alarm with an artificial light source that intensifies over a timed period, creating a similar effect to sunlight streaming through your window on a spring or summer morning. The idea is that, by using light to prepare your brain to wake up before the sound goes off, you’re more likely to start your day feeling alert and refreshed.
This sunrise experience can prevent the abrupt and jarring wake-up linked with traditional alarm clocks.
What are the benefits of a sunrise alarm clock?
For those affected by seasonal affective disorder (SAD), the light emitted by sunrise clocks can ease symptoms. It can also promote healthier, more consistent sleep-wake cycles (circadian rhythms) – especially during darker seasons or for those with irregular sleep schedules.
The reason that sunrise alarm clocks can influence circadian rhythms is that light exposure affects melatonin production. Melatonin is a hormone that’s produced in response to darkness, to help prepare our bodies for sleep. Therefore, light exposure creates the opposite effect; suppressing melatonin production, and making us feel more awake and alert.
This explains why waking up on dark mornings can feel so difficult – because our bodies are still producing melatonin, signalling to our bodies that we should be asleep. The gradual increase in the light provided by sunrise alarm clocks can disrupt these signals, contributing to a more energised, focused, and positively charged start to the day.
But one of the best things about these devices is that you can bid farewell to the habit of instinctively reaching for your smartphone the moment your head hits the pillow or upon waking up.
5 sunrise alarm clocks to help you wake up on dark mornings
So, which sunrise alarm clocks are most popular at the moment? Here’s our round-up…
1. Lumie Bodyclock Spark 100
Amazon, £74.79
Colour: White, Off-white
Product dimensions: (H) 16cm x (W) 19cm x (D) 12cm, Weight – 0.565kg (1.25 pounds)
Features: 30-min sunrise/sunset duration, Adjustable sunrise intensity, Nightlight option for fading light that stays at a low level, Light-sensitive auto-dimming display, Tap-control snooze, Optional alarm beep, Mimics the colours of a real sunset/sunrise
Lumie has been empowering people to connect with their natural rhythms for better sleep, mood, and energy levels since they created the world’s first wake-up light in 1992. With a focus on research-backed light therapy, Lumie has become a trusted British brand that continually advances the understanding and application of light for better health.
To date, the Bodyclock Spark 100 – described by one customer as “an absolute miracle for someone who cannot get up in the morning” – is one of Lumie’s best-rated products in terms of light brightness and quality. It’s designed to help you wake up gently with a gradual 30-minute sunrise, and you can adjust the final light intensity to your liking while enjoying the convenience of tap-control snooze for nine extra minutes of sleep.
In the evening, you can also wind down with a subtle 30-minute sunset that’s designed to promote restful sleep by stimulating the production of melatonin. Even better is that the device replicates the soothing colours of a real sunrise and sunset using mixed LEDs to create versatile, ambient lighting. Choose from a fade-to-off or comforting fade-to-nightlight option – which is especially suitable for children.
Customers have also been particularly pleased with the feature that allows you to turn off the LED clock display if you prefer to sleep in a room with complete darkness – just tap the light to show the time for a few seconds. Plus, you can choose whether to be woken up by light only (which has been described as particularly useful by people with hearing impairments) or by an optional alarm beep.
With a track record of supporting the treatment of Seasonal Affective Disorder (SAD) and winter blues, the Lumie Bodyclock 100 holds certification as a Medical Device (Class I) and is backed by a reassuring three-year warranty.
However, the main gripe users have with this alarm is that you have to set it each night, so there could be a risk of oversleeping if you forget. And that there’s only one choice of alarm sound, which may be disappointing for some.
2. Lumie Bodyclock Glow 150
Amazon, £85.99
Colour: White, Black
Product dimensions: (H) 16 cm x (W) 19 cm x (D) 12 cm, Weight – 0.565 kg (1.25 pounds)
Features: 20, 30, or 45-minute sunrise/sunset duration, Adjustable sunrise intensity, Nightlight option for fading light that stays on at low level or turns off, Fully dimmable bedside lighting and nightlight, 10 sleep/wake sounds, Light-sensitive auto-dimming display, Tap-control snooze, Mimics the colours of a real sunset/sunrise
For something reliable yet a little more advanced than the Lumie Spark 100, why not try the Lumie Bodyclock Glow 150?
Not only does it come in a sleeker, smarter-looking black-and-white design, but it also gives you more timing options for your sunrise and sunset. Rather than a standard 30 minutes, you can choose to have your sunrise/sunset emerge over 20, 30, or 45 minutes. The sunset option will either fade to off or nightlight; while, like the Spark 100, you’ll have full control over the final light intensity of your sunrise, and tap-control snooze will start it again over nine minutes.
You’ll also have a choice of 10 different sleep/wake sounds, including rolling thunder, tropical birds, bleating goats, and white noise.
Users of the Lumie Bodyclock Glow 150 have commented on the improved brightness of this sunrise alarm in comparison to some of the other Lumie models – it illuminates the whole room and is effective for use as a reading light too. While the Spark 100 boasts use as a reading light too, some users complained this feature wasn’t up to scratch.
So what are the drawbacks of the Glow 150? Reviewers have expressed some dissatisfaction with the time only being displayed in a 24-hour format. Plus, like the Spark 100, you can only set one alarm so you have to reset it each night if you have varying wake-up times. Some users also said that the device was almost too bright, making it difficult to see and use the buttons once lit up.
3. Lumie Sunrise Alarm
Amazon, £42.49
Colour: White, Off-white
Product dimensions: (H) 18cm x (W) 17cm x (D) 9cm, Weight – 0.505kg (1.11 pounds)
Features: 30-min sunrise/sunset duration, 10 levels of dimmable white light, Six colours to suit your mood, Manual dimmable display, Snooze button, Six wake-up sounds
If you’d like to stick with the Lumie brand but would prefer something with a smaller price tag, then it’s worth checking out the Lumie Sunrise Alarm. Like the Spark 100, this clock has a single alarm setting (that needs to be activated each night) and a standard 30-minute sunrise and sunset duration with an optional alarm beep. But, as a bonus, it has five other natural sounds to choose from including birdsong and a purring kitten.
The Lumie Sunrise Alarm also has 10 levels of dimmable white light, which makes it ideal for use as a room light. Or, to create some ambience based on your mood, choose from green, red, blue, pink, orange, or light blue.
Unlike the other Lumies listed above, this clock doesn’t have an auto-dimming, light-sensitive clock display, so it has to be dimmed manually if it’s too bright while you’re trying to sleep. And, the gradual sunrise has been dismissed by a few customers who describe the light as “startling”.
However, it does give you the option to wake up to light only, instead of light and sound, unlike the Spark 100 and Glow 150.
There’s also a snooze button but it doesn’t have the same easy tap-function as some of the others, so there’s a more concerted effort needed to find and press it. For some, this may help with waking up in the morning by avoiding snoozing altogether, while for others, it may prove frustrating.
Though this alarm is a great budget option for Lumie fans and comes with some extra features such as mood lighting, it doesn’t seem to offer the same quality. Some users felt it was let down by the fuzzy red clock display and poor sound.
4. Foryond Sunrise Alarm Clock Wake Up Light
Amazon, £26.38
Colour: White
Product dimensions: (H) 16 cm x (W) 16cm x (D) 6cm, Weight – 440g
Special features: Intelligent sunrise/sunset simulation over 10-60 minutes, 20 Brightness levels, Seven LED light colours, Seven natural sounds + FM radio, Built-in phone charging port, Memory function, Snooze function, Mimics the colours of a real sunrise
Many people prefer to choose Lumie alarms because of their pioneering reputation in the wake-up light world – but there are popular cheaper alternatives too and some come with extra perks.
At under £30, this Sunrise Alarm Clock from Foryond is great value for money and 97% of users said that it made waking up in the morning easier. It features a gradual sunrise/sunset from 10% to 100% and 100-0% (respectively) over 10-60 minutes (depending on your preference).
When you have tired eyes, a large rotary switch on top of the clock also makes it easy to quickly find the snooze function, so you can get nine minutes of extra sleep. And, you can personalise your alarm by choosing from 20 brightness levels and eight different alarm sounds, including ocean waves, birdsong, piano music, and FM radio. You can listen to these sounds as you go to sleep too, with the option to set a timer to turn them off.
Unlike the Lumie’s above, this clock also has dual alarm capability, so that you can set two alarms simultaneously – one for weekdays and one for weekends. And you only need to activate these once, rather than every night.
Plus, the seven LED light colours and seven RGB light effects means it can be used as a reading light, bedside lamp, or atmosphere light. And if that wasn’t enough, there’s a USB jack port on the back, which you can also use to charge your phone.
So, why might someone choose a pricier model over this cheap and cheerful version? Some users have reported being disappointed with the sound quality, though this clock still offers a wider selection of sounds than some of the pricier models, which only offer one. However, you also can’t turn the alarm sound off altogether (you can just lower the volume), which means you won’t have the option to be woken by light alone.
The snooze option also turns both the sound and the light off; something which many users found unhelpful. Meanwhile, others have reported having difficulty setting it up, with instructions being tricky to follow, and the digital display as being difficult to see when the lamp is fully illuminated and too bright at night when they’d prefer complete darkness.
With that said, if you’re new to wake-up lamps, are just looking to give one a go, and don’t mind the accompanying sounds, this version from Foryond is a nice choice and won’t break the bank – with most users being pleasantly surprised at the quality for the low price tag.
5. Philips SmartSleep Wake-up Light
Amazon, £155.99
Colour: White
Product dimensions: (H) 16 cm x (W) 16cm x (D) 6cm, Weight – 440g
Special features: 30-min sunrise duration, Time-adjustable sunset simulation, 20 brightness levels, Midnight light function, Memory function, Light-sensitive auto-dimming display, Seven natural wake-up sounds + FM radio, USB port for phone charging, Alarm test function, Mimics colours of a real sunrise
Philips is another well-known brand in the sleep world – with 20 years experience developing wake-up lights backed by clinical research.
The Philips SmartSleep Wake-up Light is like an upgraded version of the budget-friendly Foryond, complete with a USB phone charging port, 20 brightness levels, various alarm sounds + an FM radio, an auto-dimming display, and a dual alarm function. While it’s certainly more of an investment, it includes some features that go beyond the capabilities of the other models in this list.
For example, its midnight light function provides a dim, subtle orange light to help you find your way in the dark that can be turned on and off by tapping the top of the device twice.
The sunrise feature has also been noted by users as having a particularly smooth transition from dark to light (moving through sunrise colours from deep orange to bright yellow), for an even gentler wake-up. Plus, the snooze button allows you to turn off the alarm sound for nine minutes while leaving the light on – a function that users across the board have said that they tend to prefer. And you can also turn off the alarm, while leaving it active for the next day, meaning you don’t have to set it each night.
Like many of the other clocks in this list, the Philips SmartSleep Wake-Up Light has a range of natural wake-up sounds (seven to be exact), including forest day birds, yoga, Buddha, and summer lake. Though, the difference here is that the sound starts off playing quietly when the device has reached full brightness, and becomes gradually louder over a minute and a half.
And if you’re not sure whether the light intensity of your sunrise or sunset will be right for you, there’s a test option; so you can try out your chosen settings.
However, despite the larger price tag, this device does still have a couple of potential drawbacks. For one, the sunrise function is set to 30 minutes and this can’t be adjusted. Although, to make up for it, you can adjust the sunrise duration, which is helpful if you want light for longer – for example, if you read before going to sleep.
Reviewers note that there are also several buttons along the top and sides of the device – which can make locating the snooze button tricky, despite boasting an easy tap-snooze function.
Final thoughts…
If you struggle to wake up on dark winter mornings, it’s worth giving a sunrise alarm clock a try – especially when they have such overwhelmingly positive reviews.
Plus, the good news is that if you aren’t sure if it’s for you or trying to cut costs, there are options for a range of budgets, including the Foryond, which comes in at under £30 – and even has some extra features that the more expensive devices don’t have.
However, if the most important things to you are the light quality/transitions, it might be worth spending a bit more and going for something like the Lumie Bodyclock Spark 100. Or, if you’re looking for a good variation in alarm sounds and extra features like the ability to snooze the alarm sound while keeping the light on, a top-of-the-range wake-up light, like the Philips SmartSleep Wake-Up Light, might be preferred.
For more tips and advice on getting through dark winter days, you might want to read our article; 6 ways to beat the winter blues.
Are you thinking about getting a sunrise alarm clock? Or perhaps you’ve used one before? Are there any other sunrise alarm clocks you would recommend? We’d love to hear from you in the comments below.
