It’s time to throw out your alarm clock

And start getting to bed earlier.

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In a Nutshell I'm just as into productivity and self-optimization as the next millennial. But there's one thing I refuse to do in the name of achievement and that is wake up to an alarm. I've been living alarm-clock-free for years now and I've never felt more rested (or more in control of my life, for that matter). You may not like to hear it, but research shows that using an alarm to wake up disrupts your natural sleep cycle and can perpetuate poor sleep hygiene. Thanks to the 24-hour sleep-wake pattern — aka your circadian rhythm — your body has a built-in internal clock that tells you when it's time to wake up each morning. When you override your internal clock by using an alarm, you run the risk of throwing your circadian rhythm out of sync. So how does one live their life (and keep their job) in lieu of that trusty alarm? The answer is actually pretty simple. But first, some other health stories to drift off to: • What kind of sleeper are you? Take our quiz to find out • The best sleeping positions for your heart • 8 tips for how to get more REM sleep Stay sharp, Ginger Wojcik Newsletter Editor, Healthline

Written by Ginger Wojcik December 11, 2023 • 3.5 min read

what's got us buzzing What's better than an alarm clock? A consistent sleep schedule Last year, my TikTok feed was peppered with videos of people waking up before the sun to do elaborate skin care routines and cook multistep breakfasts. The viral "5-to-9 trend" encouraged people to spend the hours between 5 and 9 a.m. doing all those things you talk about doing but never get around to. As a human being with my own ambitions, I definitely saw the allure. But there was a glaring issue with the whole thing I couldn't get past. In order to wake up at 5 a.m. — without the disruption of an alarm clock — I'd need to regularly be asleep by 9 p.m. and in bed around 8:30 p.m. Yeah, not gonna happen. When I'm sleep deprived, my quality of life takes a nosedive. So throwing out my alarm has made me serious about my 10 p.m. bedtime. (FYI, there's no universal right time to go to bed. While there are definitely advantages to being an "early bird," the most important thing is that you're getting enough sleep, i.e., between 7 and 9 hours.) I've found that to keep a consistent sleep schedule, I have to make a concerted effort to be in bed around the same time every night. For me, this means eating dinner by 8 p.m. and getting home from social events by 9:30 p.m. But your personal routine will depend on your lifestyle and sleep needs. If you need help training yourself to wake up at a new time each morning, an alarm clock can definitely help. Just make sure to set your alarm for the same time every morning (yes, even weekends!). If you're healthy and practicing healthy sleep hygiene, your body should eventually "learn" to wake up without an alarm. Set a Consistent Sleep Schedule Do you use an alarm clock to wake up? Why or why not? If yes, how many do you set? Let us know at wellnesswire@healthline.com. (BTW, we may use your response in an upcoming newsletter.)

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health stories you need What we're reading next 🫠 How to stop catastrophizing all the time. Fixating on the worst possible outcome can take a toll on your emotional health. ✨ Why you should consider a winter deep clean. For starters, it can lower your chance of coming down with a seasonal illness. 📱 Podcast: Is online dating actually making us lonelier? Michael Kaye from OkCupid shares his thoughts. 🫀 Symptoms of heart failure to know about. Learn to spot the signs of this common and serious condition.

Thanks for reading, friends! I hope you're all getting the rest that you deserve. On Wednesday, I'll be back in your inbox ranting about baths. Talk soon!

Until next time, Take care of yourself, and we'll see you again soon!     This edition was powered by my internal clock.   View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy    |    Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2023 Healthline Media LLC 275 7th Ave., 24th Floor New York, NY 10001