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Why You Should Stop Waking Up To Your Phone’s Alarm, According To New Research

April 10, 2025

If your day starts with a jarring, blaring alarm sound, you might want to rethink your wake-up routine.

New research from the University of Virginia’s School of Nursing suggests that the way you’re waking up could be putting unnecessary stress on your heart.

A loud alarm clock in the morning may not be a good idea

Nursing doctoral student Yeonsu Kim studied 32 participants and found that being forced awake—like by a loud phone alarm—can lead to a significant morning blood pressure surge. This surge, which happens when your body is suddenly yanked from sleep to wakefulness, was found to be 74% higher in participants who were awakened by an alarm after just five hours of sleep compared to those who woke up naturally. And that’s no small concern—morning blood pressure surges have been linked to serious cardiovascular risks, including stroke and heart attack.

The spike in blood pressure activates your sympathetic nervous system—the same system that triggers the "fight or flight" response. That can lead to a rapid heartbeat, anxiety, fatigue, and even physical symptoms like headaches and nosebleeds.

The good news? There are better, healthier ways to greet the day.

Better Ways to Wake Up

Instead of relying on jarring alarms, many people are turning to gentler methods—and research backs them up. One popular option is a gradual light alarm, also known as a sunrise alarm clock. These devices mimic the rising sun by slowly increasing in brightness over a set period of time. The gentle light helps signal your body to reduce melatonin production and transition into wakefulness more naturally, reducing grogginess and morning stress.

There are also alarm apps that use soft melodies or nature sounds that gradually get louder, helping you wake without shocking your system. A 2020 study even found that melodic sounds—like a song you can hum along to—help reduce sleep inertia, that groggy, heavy feeling that can linger for hours after waking up.

Small changes can make a big difference in how your body starts the day—and your heart will thank you for it!

If you’re thinking about trying a sunrise alarm clock, we found one on Amazon that’s both highly rated and budget-friendly. It’s a gentle, effective way to start your day naturally. Click here to check it out.