AdultsRestore
Why Sunrise Alarm Clocks Are the Secret to Beating Dark Fall Mornings
Ashley Abramson
Fall is finally here — and with it, shorter days and darker mornings (ugh). As daylight begins to dwindle, you may notice it’s harder than usual to get out of bed. Maybe you’re hitting the “snooze” button a couple of times, or you just feel suuuuper groggy until you get your morning coffee.
Hatch Restore, the bedside nightlight, noise machine, and sunrise alarm clock, can help make fall and winter mornings less of a bummer. Along with helping you ease into the AM, Restore’s sunrise alarm clock can help keep your circadian rhythm in check, helping you wake up refreshed and increasing energy and productivity throughout the day.
What is a sunrise alarm clock?
A sunrise alarm clock is a device that simulates the progressive light of a sunrise for gentler, easier wake-ups and more energized mornings.
About 30-60 minutes before your set wake-up time, the clock starts emitting a dim glow that slowly brightens, mimicking a natural sunrise. Many sunrise alarm clocks, including Hatch Restore, also use progressive sound to help wake you up without the jarring sound of a typical alarm.
Hatch Restore comes with 20+ sunrise alarms. For even more fun alarm options — including limited-time offerings like Gilmore Girls and Twilight alarm sounds — you can subscribe to Hatch+, your all-access past to the very best sleep. A free, 30-day trial is included with your device, so you can explore all of Restore’s light and audio offerings and create a routine that works for you. Here’s a full run-down of what’s included and what comes with Hatch+.
The science behind light and your circadian rhythm
Your body has an internal clock called a circadian rhythm that determines when you get sleepy and when you have energy. Light is one of the most important influences on your circadian rhythm.
Think of light as a cue that helps tell your body what time it is. For example, experts recommend early morning sunlight exposure as a way to tell your body it’s morning. On the flipside, it’s advised to avoid screens at night, as they emit light that can disrupt your circadian rhythm (essentially by tricking your body into thinking it’s daytime, which can make it tough to sleep).
Melatonin and cortisol explained
Sunrise alarms, like real morning sunlight, can help suppress the sleep hormone melatonin and trigger cortisol, the wakefulness hormone. This can help you wake up more naturally and with less grogginess than a sudden, loud alarm. Hatch Restore includes gentle sounds — such as birdsong or ocean waves — that play alongside the sunrise.
Benefits of waking up with light
Waking up with light rather than sound alone can be an effective way to support your sleep routine, improve the quality of your rest, and improve energy levels.
Energy and mood regulation
Gradual light exposure helps balance melatonin and cortisol, making it easier to wake up alert and supporting a more positive mood throughout the day.
Reduced seasonal fatigue
Mimicking natural sunrise can counteract dark mornings in fall and winter, easing symptoms of seasonal sluggishness and low energy.
How Hatch Restore’s sunrise alarm works
Restore’s sunrise alarm makes it easy to wake up feeling refreshed and motivated — and all without relying on your phone to wake up.
- Set a target wake-up time: On the Hatch app, set the time you want to wake up. Experts typically recommend getting up at around the same time each day to support your circadian rhythm.
- Set a sunrise duration: Choose how far in advance the light begins to gradually increase, from 5-60 minutes. At the start of that duration, the light begins dim and slowly increases in brightness until it reaches the alarm time. This sunrise simulation gently cues your body that morning is on the way.
- Choose your sunrise alarm color: Pick from a variety of cozy sunrise hues to wake up to. You can also pick sound to accompany your alarm as it reaches wake-up time.
- Tap the Big Button: When you’re ready to get out of bed, press the top of your device to turn off your sunrise alarm — and get ready to take on the day!
Tips for making the most of sunrise alarms
- Place your device strategically: Keep your Restore within your natural line of sight when you’re in bed, ideally facing your face. Even if your eyes are closed, your body can still perceive light (and start the wake-up process).
- Match the duration to your sleep style: Most sunrise alarms, including Restore, let you pick how long the light takes to brighten. A longer duration (45-60 minutes) feels gentler if you’re a deep sleeper, while a shorter one (10-15 min) works if you wake easily or want a quicker boost.
- Choose soothing sounds: Light alone can be powerful, but pairing it with soft nature sounds, music, or chimes makes the transition smoother. Pick sounds you find calming yet energizing, not startling like an old-school alarm clock.
- Set a consistent schedule: Sunrise alarms work best when you use them at the same time every day. This helps regulate your circadian rhythm, so your body learns to expect light cues in the morning.
- Pair with healthy bedtime routines: Your internal clock needs cues at night, too. Set the stage for a healthy rhythm by creating a calm, dark sleep environment. Try to put away your phone before bedtime and instead do relaxing activities that cue your mind and body that it’s time to rest — for example, listening to a sound bath or meditation on your Hatch Restore.
