What is a Wake Up Light?
A few weeks ago, I shared on Facebook that I was trying a wake up light for the first time. I’ve used it for a good three weeks now and am eager to share my experience with my alarm replacement.
A wake up light produces an artificial dawn, also called dawn simulation, to wake you up in the morning. The gradual light – a type of artificial daylight – gently pulls you out of slumber and can support healthier hormone balance throughout the day.
The wake up light that I use is the Philips Wake Up Light with Sunrise Simulation, which I got here from Amazon.
Wake Up Light Benefits
I believe the human body is intrinsically tied to the rhythms of the earth. Now, we have more and more research showing exactly how these rhythms influence our health. For example, earthing – getting skin-to-earth connection – has been shown to reduce stress hormones. Daylight is another way in which nature shapes our wellbeing.
You may have read my post on Lunaception, where I explain how light can shape and balance menstrual cycles. By manipulating the light in your bedroom to mimic the light cycles of the moon, you can help re-align your menstrual cycle with the moon’s cycle to support hormone balance and fertility.
A wake up light follows a similar concept. By replicating sunrise, you can support balanced hormones and a healthy circadian rhythm.
1. A wake up light supports morning cortisol response
Light significantly influences cortisol levels. Cortisol levels should follow a circadian rhythm, peaking in the morning and gradually decreasing over the day. Chronic stress causes irregular cortisol spikes, eventually depleting cortisol production. This is frequently referred to as adrenal fatigue (a currently vogue diagnosis but something which is very real).
Do you experience debilitating grogginess in the morning? Do you rely on caffeine to get you going? Those symptoms often point to low morning cortisol.
Exposure to daylight in the morning via a wake up light can support that morning cortisol peak, which in turn supports a healthy cortisol response throughout the entire day (source, source). And because all hormones are intricately tied together, balanced cortisol means better overall hormone balance.
2. A wake up light helps balance melatonin
Light also controls melatonin levels. A light-responsive hormone, melatonin levels should follow an opposite pattern of cortisol – that is, lowest in the morning and peaking at night. I’m not a fan of using melatonin supplements, since they can really mess with overall hormone balance. However, tweaking your light exposure is a powerful way to balance melatonin.
Studies show that exposure to dawn stimulation in the morning supports better melatonin balance throughout the day (source, source).
3. A wake up light may help depression and seasonal affective disorder
Light therapy has been heavily studied as a treatment for seasonal affective disorder. This may make a wake up light more valuable during the dark months of winter, rather than summer. Studies suggest that dawn stimulation may be an effective treatment for seasonal affective disorder (source, source).
My wake up light doubles as my Happy Lamp in the long, grey days of Seattle winters. I’ll turn it on the brightest setting and sit by it for 20ish minutes while I read or work.
My experience with my wake up light
I am a lifelong convert to my Philips wake up light (if you missed the link above, I have this version). Here are a few noteworthy points:
- First and foremost, I have no more morning heart attacks from my blaring alarm clock. Yay!
- For the first couple of days, I awoke at the dim light of the sunrise simulation. I have the sunrise simulation set for 15 minutes, and it peaks at the time which you set the alarm. (For example, if you set the alarm for 7:30 the sunrise starts at 7:15). Now, I awaken later in the stages of the simulation.
- I usually wake up with the gradual light, but I use the soothing alarm sounds as a “back up.” The wake up sounds gradually increase in volume and are very gentle, unlike a beeping alarm clock.
- Most importantly, I feel much more rested in the morning. I don’t know if I’ve noticed a significant difference in my energy during the rest of the day, but it is drastically easier for me to get out of bed.
Do you use a wake up light? What is your experience?
I use another model from Philips and absolutely love it. I tend to only need it during the darker months of the year when I need the jaws of life to get me out of bed. It definitely makes a difference in my energy level because it eases you out of sleep rather than jarring you awake in the middle of a sleep cycle. Great investment!
I have the Philips wake up light as well and I love it. It’s very helpful for winter blues, probably the first thing I’d recommend for anyone with SAD symptoms.
I have used the version from Hammacher Schlemmer since 2006. It’s great. It makes a big difference. That version has the option for aromatherapy as well. I like the look of yours better, though.
I’ll have to check that one out, I’m intrigued by the aromatherapy option.
I really want to try something like this since I have such a hard time getting out of bed in the winter. My boyfriend and I live together and have totally opposite schedules. If I put this on my side of the bed is it something that will disrupt his sleep?
It is quite bright,… I don’t know if it would disrupt him, but it might.
My dad used to use one when I was little and he had to wake up very early for work, around 3:30, and he had to stop using it because my mother could never get back to sleep after it! If he is a very very sound sleeper, it might be okay, or you could get him to wear a sleep mask?
Awesome! The only reason I never got blackout curtains was the thought that even if sleeping in the dark is natural and healthy, waking up in dark, probably, is not. Now I think, it’s time to give both the blackout curtains and the light alarm a try! It seems to me that one wouldn’t work very well without the other, but in tandem, they may be life-changing. We’ll see!
That’s the combination I use (blackout curtains and a wakeup light) and it works really well for me. Good luck!
I use a wake-up light and it’s one of my most favorite things. I agree that one of the biggest pluses is no more morning heart attacks! If the light doesn’t wake me (rare), the gradually louder sound of birds chirping is quite pleasant. Plus, it doubles as a nightstand light that I can put on really, really low. Gotta love something that does double duty!
Could you use it in conjunction with the Goodnight Bulb that I have been hearing so much about, I wonder. Sad that we now have to rely on technology to do what our ancestors did, naturally!
I’ve been wanting one so bad but I don’t know what to look for plus I need one that is quite cheaper,cant afford one at that price right now.
Hi Lauren,
I’ve tried twice to sign up and get your Thanksgiving recipes, but never got a confirmation email/link or download info. But I did get an email about this post. Can you help? I’ve got to travel AND attend a pot luck Thanksgiving feast, so I’m anxious to develop a good strategy – FAST. Eating on the road … what to take, etc. Thanks!
I’ve heard about this before but I have’t tried it yet.. after I read this post about wake up light Ma’am, I am now interested and I wanna try it also! Thanks for the review Ma’am Laura.. xx
Lauren, I have the exact same Phillips Wake-Up light, and I love it too, but I have a question about the glowing numbers:
What do you do about the light coming from the numbers on the face of the clock? I know it has a few brightness settings, but even on the lowest setting, it’s still a noticeable light when the room is dark.
It seems a little hypocritical, if that’s the right word, to have black out curtains and put forth a lot of effort to have a pitch black room, when the time on my alarm clock is just glowing (albeit faintly) all through the night.
I have noticed that the numbers are orange/pinkish, so maybe they don’t have any blue light in them, at least that would be helpful.
I really wish I could remember the brand of the one my dad used to have! It had an analog face, so you could only read it if you pressed the little button.
Take a look at this article before believing in the “blue light is evil” hoax. Lots of things become so drummed up, but no one takes time to look at peer-reviewed sources. Anyone can post anything they want to on the internet. That doesn’t mean it’s the gospel truth. http://www.aao.org/publications/eyenet/201103/cataract.cfm