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A dawn simulator can be used as an alarm clock. Light enters through the eyelids triggering the body to begin its wake-up cycle, including the release of cortisol, so that by the time the light is at full brightness, sleepers wake up on their own, without the need for an alarm. Most commercial alarm clocks include a "dusk" mode as well for bedtime.
Most nights, my head hits the pillow around 11:00 pm, and I’m up—without an alarm—at 5:30 am. ... Try to wake up at the same time every morning and go to bed at the same time every night ...
Set yourself up for success. Commit to a regular sleep-wake schedule, prep your space for rest, and create a bedtime routine that triggers your body to prepare for sleep. Implement healthy habits ...
Setting an early alarm only to wake up and hit the snooze button to lie in bed for the next an hour is not ideal, says Barone, and could make you feel worse during the day.
Today, many humans wake up with an alarm clock; [24] however, people can also reliably wake themselves up at a specific time with no need for an alarm. [23] Many sleep quite differently on workdays versus days off, a pattern which can lead to chronic circadian desynchronization.
Waking up in the light: cortisol awakening response is larger when people wake up in light rather than darkness. [14] [15] Noise: there is no cortisol rise after nights with traffic-like low-frequency noise. [16] Alarm clock vs. spontaneous waking: there is no difference on days when people woke up spontaneously or used the alarm clock. [3]
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In this book, he defines social jet lag as “the difference between midsleep on free days and midsleep on work days." Free days are defined as days without an alarm clock, where one naturally wakes up, and work days where one wakes up with an alarm clock. Midsleep is defined as the midpoint of an individual's sleeping period. [13]