Sunrise alarm clock
Bedside lamp that brightens gradually in the half hour before the alarm sounds
A lamp on the nightstand fades up over 20 or 30 minutes, so the room is already bright when the sound arrives. The appeal is waking without a phone buzzing in a dark bedroom, and most models finish with birdsong or a radio station rather than a beep. Dark winter mornings are the obvious case for one. Light output sits far below daylight, so it works alongside getting outside rather than replacing it.
Who backs it
Sorted by strength of stance
- Chris WilliamsonDoes it
Host · Modern Wisdom
Says a sunrise alarm clock is the first thing that happens in his day. It wakes him to a Houston radio station that broadcasts sermons, because he would rather wake to people speaking than to music. His phone spends the night outside the bedroom.
Source: Ben Greenfield Life podcast transcript
Aimed at the same thing
Other entries filed under sleep or energy.
- Gear$$$Cheap: Roughly under $50, or under $15/month.
Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
Backed by 3 of 62 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 20 of 62 stacks: 11 do it, 6 recommend it, 3 have discussed it - HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 13 of 62 stacks: 5 do it, 2 recommend it, 6 have discussed it - ProtocolFREE, no cost
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 11 of 62 stacks: 8 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 10 of 62 stacks: 6 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 7 of 62 stacks: 4 do it, 2 recommend it, 1 have discussed it
Gear entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.