Many people rely on alarms to wake up in the morning. Studies indicate that frequent alarm-induced awakenings can significantly harm the body. So, what's a healthier way to wake up? Let's explore the potential harm alarms pose to human health.
Regular alarm use disrupts deep sleep, causing abrupt awakenings that severely impact bodily functions.
You don't need to be a doctor to recognize the harm sudden alarm sounds inflict on the heart—scientists have now confirmed this. A study by Japan's National Institute of Occupational Health found participants startled awake by alarms had higher blood pressure and faster heart rates than those who woke naturally.
Dr. Chris Edsinkowski of the Edinburgh Sleep Centre explained that subtle physiological changes during sleep make us more susceptible to illness in the morning, and the alarm sound merely exacerbates this process.
During the latter half of the night, the body's regular physiological functions haven't fully adjusted. This means fluctuations in blood pressure, heart rate, and breathing are more extreme than usual.Another factor is that lying flat in a relatively motionless state causes blood to thicken slightly and promotes some degree of blood clotting. The act of getting up can also be problematic, as blood pressure levels typically experience significant fluctuations at that moment. Combined with the sudden, abrupt, and loud alarm sound, the body sometimes struggles to cope.Sudden noise triggers the body's protective reflex—the "fight or flight" response—elevating adrenaline levels.
Dr. Mark Atkinson, an expert in managing this condition, notes that while an alarm clock may help you get to work on time, if this activated state persists for days, weeks, or months, it leads to chronic stress.Stress can lead to high blood pressure, sleep problems, and mental depression. If you're abruptly awakened from deep sleep, your ability to think clearly is severely impaired—comparable to being intoxicated.
Scientists have discovered that waking someone from deep sleep affects their short-term memory, cognitive abilities, and even basic calculation skills. This finding was published in the Journal of the American Medical Association.
Participants in the alarm-wake study performed at only 65% of their normal capacity—equivalent to being drunk—and their performance was worse than after 24 hours of sleep deprivation. While severe impairments gradually diminished within the first ten minutes after waking, some deficits remained detectable two hours later.
Coughing may also trigger a similar response.The best time to wake up is when your body naturally awakens, such as at dawn.Humans were never meant to be abruptly jolted awake by loud noises in the dark. Instead, we should follow our ancestors' example and awaken gradually each day as the crimson sun rises. Experts advise against using alarm clocks whenever possible. If you must use one, position it at least one meter away from your head while sleeping to minimize the adverse effects of the noise.
Expert Advice: Your Body Clock Is the Healthiest "Alarm"
"Beyond external alarms like phones and clocks, people often forget the healthiest alarm within their own bodies—the biological clock," says Liu Hengliang. If one maintains a regular sleep schedule, their biological clock will naturally wake the body at the appropriate time. "Waking up naturally is best."
Liu Hengliang explained that to keep your biological clock functioning properly, you must avoid staying up late, maintain a consistent sleep schedule, and try not to carry work stress into your rest time. "Learn to self-regulate and gradually help your body overcome the groggy feeling."
What's the best way to wake up?
1. Natural light awakening. The human body instinctively responds to natural light, which can rouse us just as effectively as an alarm clock—without the jarring suddenness.For those whose work schedules necessitate late nights, the natural light method may be challenging. If you fall into this category, an alarm clock is acceptable—but avoid loud, jarring tunes. Opt instead for gentle, soothing melodies as your wake-up sound. Gradually increasing volume is even better, minimizing any potential disruption.
3. Early to bed, early to rise.To break free from alarm clocks, you must reset your body clock: go to bed on time each night, ensure adequate sleep duration, and you'll wake naturally in the morning.
Conclusion: That wraps up today's discussion. Did you know? While alarms promptly remind us to rise, many struggle to wake even with multiple alarms. Frequent alarm use can even lead to health issues—so try to rely on them less going forward!