12/2/2023 0 Comments Best alarmIf you struggle to drop off, the Navy SEAL sleep technique is a popular method you could try. Ideally, adults should be aiming for eight hours a night. "Your body’s internal clock is sensitive and keeping an irregular schedule can make it difficult for your body to adjust to different waking times," says Luke. If you're an early bird, focus on going to bed earlier too, so you can get up bright and early having had enough sleep. If you're a night owl, you'll find it easier to wake up slightly later. Understanding your genetic chronotype can help with this. This is also when it is easiest for external stimuli, like noise and light, to wake you up," explains Luke. Get in touch with your internal clockįiguring out when's the most natural time for your body to wake up is a good place to start. "Waking up at the end of a sleep cycle, when you’re sleeping the lightest, is the best way to wake up feeling refreshed. Our best mattress guide has all of our tried and tested recommendations, and our mattress sales roundup shows you where to find the best bargains. Of course, if it's your sleep setup that's causing the problems, it's worth investing in an upgrade if you can. You've set the right alarm, but is there anything else you could do to give yourself the best chance of rising and shining this new year? Winter is a (scientifically) difficult time to get out of bed, but there are some things you can do to make the situation better. “The jolt of an alarm clock can be especially strong if you’re in the deep sleep phase of sleep, leaving you with an increased heart rate and groggy feeling in the morning that can last several hours,” he adds. An alarm clock is designed to stimulate the RAS, telling your body to wake up," explains Luke Cousins, Physiology Regional Lead at Nuffield Health. This restricts how your body responds to external stimuli when asleep and how you transition to being awake. “The process of waking up is controlled by your reticular activating system (RAS). To understand this a bit more, it could help to understand the mechanism of an alarm clock and the effect it has on your body. (Image credit: Getty) Exactly how do alarms work, anyway? A tone with those characteristics should, scientifically, give you the best chance of starting the day feeling alert and ready to go. And it should have a dominant frequency around 500 Hz, or be in the key of C5. It shouldn't be too fast or too slow ( 100-120 beats per minute is the optimum). You're looking for a tone that has an easy melody – one that you could sing or hum along to. What makes a good alarm tone?Īccording to a study into the effects of melody and rhythm on sleep inertia, there are three main characteristics that make for a good alarm sound. And a new report has helpfully ranked the iPhone alarms so you know which ones to opt for to give you the best start to your day. Apparently some alarm tones can help you start the day feeling refreshed and ready to go, while others are prone to exacerbating feelings of sleep inertia, so you wind up feeling groggy, sleepy and confused. You might think that any tone that jolts you out of sleep and into wakefulness is doing its job perfectly well, but there's more to it than that. But one aspect you might not have fully considered before is your alarm tone. Your genes come into is, as do your lifestyle choices, and of course, how well you slept the night before. There are plenty of factors that affect how awake you feel in the mornings.
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