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Best Alarm Clocks for Health
By Dr. Meg Christensen | Updated December 2025
The best alarm clocks for circadian rhythm health, rated by light quality and sleep disruption—including sunrise simulation, analog, and noise-free options. Scroll down to learn how different alarm types affect your sleep cycle, what makes a healthy wake-up, and how light-based alarms work with your natural rhythms.
Sunrise Alarm Clocks
Loftie is one of the best alarm clocks for supporting your circadian rhythm. The display (and lamp if you get it) have a red light mode for the evenings, both go totally dark at night, and wake you up with a simulated sunrise. Second, it’s phone-free and has 6 built-in white noise options, sound baths, and guided meditations if you need help falling asleep or staying asleep. Third, the alarm sound starts gently, with nature sounds or your choice of other noise, if you need more than just light to wake you up, but don’t want to be startled.
Lumie makes several great all-in-one sunrise alarm clocks. Like the Loftie, they don’t require an app or phone, reducing distraction and improving sleep. They also stay completely dark at night, and use low-blue LED light that mimics sunrise and sunset. They have multiple sound options including white noise and FM radio.
I just got this and really like it! Honestly, I was annoyed at first that I had to download an app, but then was pleasantly surprised by how specifically personalized it made it. I set it up so the alarm glows red in the evenings, goes totally dark with white noise overnight, and gently wakes me up with a sunrise without sound. You can customize it in infinite other ways, depending on what you like. Also, the Hatch+ subscription isn’t required, and I got all the above without it, though it could be nice if you like bonus features. Aesthetically pleasing, comes in a few neutral colors, well rated, and Hatch accepts HSA/FSA.
Mudita makes rechargeable analog alarm clocks with a little bit of a sunrise effect. The Mudita Bell, pictured above, has 10 gentle melodies with a small amount of warm light for enhancing your wake-up. Some of their other offerings include an e-ink screen (similar to a Kindle) and nighttime relaxation sounds. Not super bright, but a nice minimalist alarm clock with a few extra features, and you don’t need batteries.
This is a dark, quiet alarm clock that plays a different, soothing, gradual waking sound every morning so you don’t start to hate your alarm ring or get used to it. OneClock is the best analog alarm clock that can help make your bedroom a phone-free zone. It doesn’t tick, and keeps your nervous system relaxed but alert upon rising. Made with healthy materials including wood and metal, making for a nice tactile experience. Really impressive features for setting wake-up times and has a tappable light if you need to see what time it is when it’s dark. This is what my husband uses and it never bothers me when he’s waking up earlier than me.
This is an inexpensive analog alarm clock to replace your phone and make the move to a digitally detoxed bedroom. It’s the best battery operated alarm clock, because it’s totally dark and silent at night, and never loses time if there’s a power outage. 80% plastic-free and also EMF free. Has a button if you need to see the time during the night. It has a traditional beep for waking, which isn’t gradual, but is relatively pleasant as far as beeps go. I used this for years, even while traveling. 10% off through through this Interior Medicine link is applied at checkout.
Sound Free Sunrise Alarm Clocks
This is the best alarm clock for heavy sleepers that don’t respond to loud noise, because these bulbs can get very bright and wake you up with light instead. You can program them to mimic a sunrise — eventually filling up the whole room with bright light. People who tend to sleep through noise report that this is a more effective method for them, but obviously test it out for yourself before an important wake-up ;). Essentially an alarm clock alternative, these bulbs obviously don’t have a built-in white noise machine or snooze features, but can be a phone-free alarm clock option that supports your circadian rhythm and fit into your existing bedside lamp.
A no-sound alarm clock option similar to programming your own light bulbs, but done for you already, and built into a cute bedside lamp. Gradually increases its sunrise alarm clock light to 1,300 lumens, which is a very bright light on par with a 100W bulb. Philips’ other, SmartSleep alarm clock, gets a lot of positive feedback for how bright it is, but there are lots of complaints about how difficult it is to set up and control, so this is a simpler option, and more aesthetically pleasing.
Analog Alarm Clocks
More Healthy Design for You
Frequently Asked Questions About Alarm Clocks and Sleep Health
Even if you had one made of sea moss, the very concept of an alarm clock would still make it the least natural part of your bedroom. That said, we live in a world with schedules, and most of us need a little help waking up on time. Here’s how to choose an alarm clock that works with your body as best as it can, without adding unnecessary stress.
How Sunrise Alarms Work
Does a sunrise alarm clock work?
Yes, and potentially for a much cooler reason than you think. It turns out that our ability to see color may have arisen evolutionarily not to enjoy beautiful rainbows, but in order to sync our brains with sunrise and sunset. Millions of years ago, eyes developed the ability to see yellow and blue first — which are the dominant colors at sunrise and sunset— so we know when to wake up, and when to go to bed. This way, as we evolved, our body’s metabolisms were neatly synced with the earth’s 24 hour cycle.
All these years later, light is still the number one controller of your body’s entire 24 hour circadian rhythm. When you have to wake up before it’s dark, the best way to trick your brain into rising early may be a sunrise simulation, rather than noise. Your eyes sense the light, even if they’re closed, and your body will start to suppress melatonin— this naturally and gradually makes you more alert and awake.
For some people, sunrise lamps work better than a regular alarm clock that makes noise, maybe because it mimics our evolutionary form of waking up on time.
Do sunrise alarm clocks help with seasonal affective disorder?
Maybe. While SAD therapy lamps need to emit 10,000 lux of light to be effective, and most sunrise alarm clocks peak around 200-400 lux, alarm clocks may help with seasonal affective disorder in a different way besides blasting your eyes with bright light.
Researchers in 2024 found that looking at alternating yellow-and-blue light was even more effective than looking at a bright SAD lamp (which contains primarily blue light, at very high intensity) in changing your circadian rhythm. Obviously, sunrise alarm clocks don’t flicker this kind of yellow-blue alternating light at you, but, they do emit yellow light, along with a more natural “sunrise colored” spread of wavelengths.
Sunrise alarms can also be a helpful complement by making winter mornings feel more natural and reducing the stress of waking up in darkness.
How bright should a sunrise alarm clock be?
A sunrise alarm clock should reach at least 200-300 lux at its peak brightness to effectively suppress melatonin and wake you up. More sensitive sleepers may wake with less light, while heavier sleepers might need 400 lux or more. The gradual increase matters more than the peak brightness—look for sunrise alarms that simulate dawn over 20-30 minutes rather than turning on abruptly. You should be able to adjust the maximum brightness to suit your personal sensitivity.
Circadian rhythm, cortisol, melatonin, and your alarm clock.
Alarm clocks can affect your health in three main ways.
Light: what kind of light it emits, if any (red light, nighttime blue LED display, gradual sunrise), affects your melatonin levels and circadian rhythm.
Sound: the types of noise it makes (annoying tick, soothing white noise, gradual nature sounds, loud beeps) have impacts on your cortisol levels.
Distraction: a phone-free alarm clock can help minimize distraction, which also reduces cortisol and exposure to blue light
Is a glowing alarm clock at night bad for my health?
Yes. Your body is ultra-sensitive to even small amounts of light at night, and up to 14% of light still comes in through your closed eyelids. Light at night disturbs your circadian rhythm, which includes your sleep-wake cycle, but also many other processes in your body, like DNA repair and metabolism. This is why people with disturbed circadian rhythms or people exposed to light all night long (like night shift nurses) are at higher risk of cancer and weight gain.
What is the healthiest way to wake up?
The healthiest way to wake up mimics natural sunrise—gradually increasing light that signals your body to stop producing melatonin and gently raise cortisol levels. Sunrise alarm clocks that simulate dawn over 20-30 minutes are gentler on your cardiovascular system than jarring sounds. If you need sound as backup, choose melodic tones or nature sounds rather than harsh beeping. Waking consistently at the same time each day, even on weekends, also supports your circadian rhythm.
What color alarm clock is best for sleep?
Red alarm clocks are best for sleep because red light doesn't suppress melatonin production the way blue or white light does. If your alarm clock has a display that stays on all night, choose one with a red LED display or one that can be dimmed completely. Blue and green LED displays are the most disruptive to sleep because even small amounts of short-wavelength light can signal your brain that it's daytime, making it harder to fall asleep and stay asleep. If you already have a blue or green LED display alarm clock and can’t afford a new one right now, consider covering up the display with a piece of thick paper.
Alarm Clock Volume
Are loud alarm clocks bad for you?
Cortisol is naturally highest in the morning, peaking 15-40 minutes after you wake up, so you can meet the demands of the day. But, alarm clocks with aggressive beeping can raise it artificially too much, increasing your blood pressure and heart rate. On the other hand, waking up to a melodic noise has been shown to make you feel less groggy throughout the morning.
Is white noise at night bad for you?
Research is mixed on whether it helps people sleep, but in general, it seems to only be bad for you if it’s too loud. It can be beneficial because sudden noise, especially at night, can actually contribute to heart attack, and have negative impacts on cardiovascular health, including high blood pressure. This is because when you experience relative quiet, then hear a sudden noise like a plane, it causes a small spike in cortisol, your stress hormone. This happens automatically, and even while you’re sleeping. White noise can reduce this, if you live in a house or area that is prone to sudden, intermittent sounds like planes, neighbors, or other outdoor noise.
How quiet should my bedroom be?
To avoid negative health effects, your bedroom shouldn’t be any louder than 30 decibels at night, according to the World Health Organization, which has studied the negative health impacts of noise pollution. That’s about the same level of noise as rustling leaves.
What volume should my alarm clock be?
Your alarm clock should be loud enough to wake you but not so loud that it causes a stress response. Generally, 60-80 decibels is sufficient for most people—about the volume of normal conversation to moderate traffic. Alarms louder than 85 decibels can damage hearing with repeated exposure and trigger an excessive cortisol spike. If you need a very loud alarm to wake up, it may indicate you're not getting enough quality sleep or have an underlying sleep disorder worth investigating.
How to Create an Anxiety-Free Bedroom
Should I use my phone as an alarm clock?
Using your phone as an alarm clock isn't ideal for sleep health. Phones emit blue light from their screens, which suppresses melatonin and can make it harder to fall asleep if you check the time during the night. Additionally, having your phone next to your bed increases the temptation to scroll before sleep or immediately upon waking, which raises cortisol levels and exposes you to more blue light. A dedicated alarm clock eliminates these distractions and reduces nighttime light exposure.
Can alarm clocks cause anxiety?
Yes, particularly alarm clocks with jarring sounds. Aggressive beeping or buzzing can trigger an exaggerated cortisol spike and activate your sympathetic nervous system (fight-or-flight response), which may contribute to morning anxiety. If you regularly feel anxious or startled awake by your alarm, consider switching to a sunrise alarm clock or one with gentle, gradually increasing nature sounds. The stress response from repeatedly being jolted awake can affect your mood throughout the day.
Are silent vibrating alarm clocks effective?
Silent vibrating alarm clocks (often worn as wristbands or placed under your pillow) can be effective, especially for heavy sleepers or people with hearing impairments. They wake you through physical sensation rather than sound or light. However, they lack the circadian rhythm benefits of sunrise simulation and may still trigger a stress response if the vibration is too sudden or intense.
On the other hand, for couples with different schedules, vibrating alarms can wake one person without disturbing the others, lowering their anxiety.
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