When he recently bought alarm clocks for his guest rooms, Dawson went with simple ones with red displays, like the KWANA Battery Operated Alarm Clock. Dawson recommends this approach for people who struggle to get out of bed and find themselves "hitting the snooze button a dozen times." The second recommendation is to place the clock farther away such that you have to get up to turn it off. This not only limits light but also puts a stop to clockwatching-a stress-perpetuating cycle common for people with insomnia-where "you're losing sleep over losing sleep," says Spencer Dawson, PhD, DBSM, a clinical psychologist specializing in sleep and an assistant clinical professor and associate director of clinical training at Indiana University in Bloomington. The first is to turn the clock face away from you overnight. A stripped-down clock free of distracting extras, the KWANA Battery Operated Alarm Clock is also free of cords, which we like because it makes it easy to implement two standard recommendations from sleep experts. The night mode will automatically dim the display from 8 pm to 6 am and can't be adjusted to accommodate other sleep schedules. Wind-down Method: Light (colored, sunset), sound (custom, including music, soundscapes, sleep stories, breathing exercises, mindfulness, and yoga).Wake-up Method: Light (colored, sunrise), sound (custom, including gentle wakeups and traditional alarms).Display: Digital, 100% dimmable (Including off).It's also important to note that, while the app also allows you to set different wake routines on different days, it's best to leave this feature unused and settle on one wake time seven days a week. While we wished this model had a backup battery, the Bluetooth functionality means that the Hatch Restore won't lose your settings during a power disruption and will pick up right where it left off once power returns. But what we really loved is that you can set a schedule to completely shut off the display during your sleeping hours, putting a complete stop to sleep-interfering light and stressful clock-watching. We liked that the digital display is 100% dimmable and able to be turned off completely. The Hatch Restore does the basics right, too. Although research on sunrise alarm clocks is lacking, according to the CDC, there's good reason to believe that light exposure in the morning could make it easier for you to start your day. For our top choice, we knew we wanted an alarm clock that delivered a full-color dawn simulation in addition to sound because, while there is no one optimal way to wake up that works for everyone, research shows that light influences your sleep-wake cycle. Auckley, "we strongly believe in keeping a regular sleep schedule." The Hatch Restore makes it easy to do just that with programable sleep routines-cued light and sound that start at specific times or with a tap-to help you wind down and wake up. "From a sleep health standpoint," says Dr. This device does not have a backup battery and won't wake you during a power outage, but it will remember your settings when power comes back. We also had a family medicine physician on our Medical Expert Board review this article for medical and scientific accuracy. To find the best in class clocks for every kind of sleeper, we surveyed the research, spoke with sleep experts, and scoured the specifications and user manuals of more than 200 models. There's no one-size-fits-all when it comes to alarm clocks. Auckley says the best method depends on individual needs and preferences. You'll be able to choose from an array of sound, light, and vibration options. Next, look to your sleep habits and personal preferences to guide how you'd like your alarm clock to wake you up and whether you'd like it to help you wind down. To select the best alarm clock for you, remember the physician's creed, "First, do no harm." Avoid alarms with bright white or blue displays and those you can't trust to weather an overnight power disruption-both could increase anxiety and arousal at night. While some people can do this on their own, "most people need an alarm clock," says Dennis Auckley, MD, Professor of Medicine at Case Western University and Director of the Center for Sleep Medicine at MetroHealth in Cleveland. One of the best things you can do for your health is to stick to a sleep schedule and wake up at the same time, seven days a week.
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