Activating Alarms

Getting out of bed at a regular time each day is one of the top things you can do to improve depression. It’s a simple step, but by no means an easy one. Here are some tips to help.

Wake up to a virtual sunrise with a dawn simulator
Sleep in a cool room (60-65 F), but program the thermostat to warm up 1 hour before waking
Wake up to pleasant, melodic, upbeat music
Wake up to invigorating aromatherapy, like citrus or mint
Use an alarm clock that is hard to turn off

That last step can be painful, but with practice your body will get in the habit of rising at regular times. How regular? Give or take 15 minutes is ideal. We’re talking here about the time you get out of bed, not just wake up. Aim to rise and stand up at a regular time.

Standing up changes neurohormones. Adrenaline and cortisol start pumping, activating the heart and blood vessels so we don’t get faint and fall down. Those hormones set the biological clock, which means that energy and sleep improve when they are activated at regular times. Here are some alarms that can help get you there.

Alarms That Get You Moving

Clocky	Clocky runs away as it sounds off, requiring you to get up and chase it down.
Smart Alarm Mat	An alarm that only turns off when you get out of bed and stand on a mat.
Shape Up Dumbell Alarm Clock	A dumbell-shaped alarm that will get you moving. It only shuts off after you’ve completed 30 curls.

IQ Alarm by Yanko	Requires you to answer a few brain teasers before shutting the alarm off.

App Alarms That Engage

Smile Apps	Start your day with a smile. These apps require you to smile in your phone’s camera before turning off: Rise & Shine, Smile Clock.
Sleep If U Can, Alarmy, Morning Routine	These apps require you to get up and scan or photograph objects in your house before their alarm shuts off.
Alarm Clock Xtreme, Mathe Alarm Clock, Puzzle Alarm	These apps make you solve puzzles or math problems before turning off.
Wake N Shake	An app that only shuts off the alarm when you vigorously shake the phone.

–Chris Aiken, MD, Updated 5/16/2024

Key points

Getting out of bed (and standing up) at regular times improves sleep and depression.
For help rising, try an alarm that won’t turn off until you rise out of bed.