Experts Say This Is the Best Alarm Sound to Wake Up Refreshed—’It Changed My Mornings’
Plus see which soothing noises at night can lull you into a deep sleep
Alarm clocks are meant to wake us up, so it’s reasonable to assume a louder, more disruptive alarm sound could be the most effective at helping you kick that snooze button habit. But did you know waking up to blaring sounds could actually negatively impact your sleep health? While it might get your eyes open, that loud, jarring alarm sound may also be one of the reasons you’re struggling to sleep soundly and feel refreshed in the morning. We asked sleep experts to tell us the best alarm sound to wake up to so you can feel calm and well-rested as you greet the day.
How does sound impact your sleep?
Sound can be a powerful tool for improving sleep, from relaxing sounds that help you wind down at night to alarm sounds that support an easy transition in the morning.
“I think adding soothing sounds to your wind-down routine can act as a healthy sleep association,” says Angela Holliday-Bell, MD, a sleep specialist and brand ambassador for Hatch, which makes sunrise alarm clocks. “Not only can it help relax your mind and distract it from other thoughts that might make it difficult to fall asleep, but it can also act as something that your brain connects with sleep, making sleep happen more efficiently when the sound is played on subsequent nights.”
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It may also be an asset to your mornings by providing an energizing, feel-good way to wake up by stimulating the release of endorphins, adds Dr. Holliday-Bell.
The best sounds to fall asleep to
Sounds like white, pink or brown noise, as well as natural sounds like rain or ocean waves, can be a valuable addition to bedtime, says Chelsea Perry, DMD, owner of Sleep Solutions, a sleep apnea treatment center, and a member of the American Academy of Dental Sleep Medicine.
White noise consists of all audible sound frequencies at the same intensity (similar to soft static from an untuned radio station); pink noise is a low-pitched sound that contains all audible frequencies but with more power in the lower frequencies and softer higher frequencies (similar to a waterfall); and brown noise has even more prominent lower frequencies (similar to rainfall or a shower).
“[These sounds] create a consistent sound environment that masks sudden noises, which could otherwise disrupt your sleep,” she explains. “This stable auditory setting calms the nervous system and helps the brain settle into a deeper sleep state. Some people even find these sounds helpful in waking up when paired with a gentle increase in volume, as they can ease the mind out of sleep in a way that feels like an extension of the sleep environment.”
Take a quick listen to hear each color noise:
Why is your alarm sound so important?
Waking up in the morning isn’t just about getting out of bed. Since it sets the tone for each day, it should be a pleasant feeling free from stress or struggle. Soft music that you enjoy and nature sounds, for example, tend to evoke positive emotions, says Dr. Holliday-Bell.
“If you’re aiming for a gentle, peaceful transition from sleep to wakefulness, studies suggest that melodic alarms with a gradual increase in volume and a steady rhythm work best,” explains Dr. Perry. “Melodies that are uplifting yet soothing, often between 60-80 BPM, mimic a natural heartbeat pace, which helps to gently ease your mind out of the sleep state.”
The problem with jarring alarms
Loud sounds are more likely to jolt you out of sleep in a stressful way, cautions Dr. Holliday-Bell. They induce a stress response that causes a spike in cortisol and adrenaline, leading to a more anxiety-induced wake-up experience. It’s also more likely to wake you abruptly from a deeper stage of sleep, making you more likely to suffer from sleep inertia. This is a groggy, disoriented feeling that can take up to a couple of hours to recover from, she explains.
This can have a negative impact on your overall sleep-wake cycle, she notes. Waking up with a sudden shock triggers a fight-or-flight response that can increase your heart rate.
“If you regularly rely on a loud alarm, it could affect your morning mood, leaving you feeling tense or anxious as the day starts,” says Dr. Perry. “Over time, this jolt can also impact your ability to wake up naturally, making your body more dependent on an external signal to break sleep rather than waking up gradually and more refreshed.”
How I found the best type of alarm sound for me
For some time, I was struggling to wake up in the morning like never before. I experienced inexplicable aches and pains I didn’t have when I went to sleep the night prior, and there were days when my eyes refused to open and my body was stuck in what felt like sleep paralysis.
After speaking to sleep experts, I decided to ditch my loud ringing alarm and try the Hatch alarm with a suite of sounds to choose from.
It changed my mornings and my sleep health has transformed: I’m sleeping through the night, waking up pain-free and ready to get moving each day thanks to the “ambiance” melody it plays, which helps me drift off at night, and its meditative flute music, which helps me gradually and serenely wake up in the morning.
What to do if you have trouble waking up
Worried that a softer sound won’t bring you out of your sleep? It can be helpful to adjust your volume settings to gradually increase sound volume and intensity so that you awake once it hits a certain volume or intensity (which may be different for everyone), suggests Dr. Holliday-Bell. It’s also more likely that you’ll be awakened from a lighter stage of sleep with a slowly increasing sound intensity rather than a sound at max volume to start.
Ultimately, the best alarm sound to wake up is a decision based on your personal preferences. But it’s certainly worth exploring different options to see what works best to support healthy sleep habits—something that can positively impact everything from your weight to cognitive functioning. Zzzs for the win!
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