By The Telegraph (World News) | Created at 2024-10-29 18:11:43 | Updated at 2024-11-05 07:51:57
1 week ago
From Lumie to Philips, we tried and tested the best sunrise alarm clocks, with wake-up lights to combat seasonal affective disorder (SAD)
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Long, dark nights are part and parcel of life in Britain. Throw in long working hours and many of us find we leave home in the morning and return in the evening without seeing daylight at all. Waking up becomes much harder. That’s where a sunrise alarm clock comes in.
There are many on the market, ranging from around £30 to £200. They all perform the function of waking you with light rather than startling sounds, but the more expensive models can replicate the wavelengths of the real sunrise. The same principle is used in light therapy to treat SAD, from which around 6 per cent of us suffer. The best wake-up light alarm clocks serve the double purpose of improving mood, although dedicated SAD lamps tend to be brighter and more effective.
As well as waking you up naturally, many sunrise alarms also have a ‘sundown’ setting for use when reading before bed, which not only gradually dims but removes blue wavelengths which have been shown to keep you awake. Lumie and Philips are the best known names, but which are the best wake-up lights? We’ve tested all the leading brands and you can read our reviews below, followed by an FAQ section on how they work. If you’re pressed for time, here’s a quick look at our top five:
Which is the best sunrise alarm clock in 2024? At a glance
- Best overall Lumie Bodyclock Luxe 750D
- Best value Beurer WL50
- Best sunrise clock to mimic the sun Philips SmartSleep
- Best wake-up light Lumie Bodyclock Shine 300
- Best SAD light Lumie Mini
Why buy a sunrise alarm clock?
Also known as wake up light alarms, bodyclock lights, natural light alarm clocks or SAD alarm clocks, these devices provide a novel form of light therapy. It’s a relatively simple concept: the clock’s light gradually brightens over a set period of time (usually around 30 minutes) to simulate a natural sunrise and wake you up gently. This is designed to combat the sudden, startling awakening of a regular alarm clock, which releases cortisol and can potentially lead to bad mood and inertia.
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How we tested the best sunrise alarm clocks
We slept with each clock for at least a week, during winter when we needed to be up before dawn. We judged them by how naturally and completely they woke us, preventing the ‘just five more minutes’ reflex punch of the snooze button. We were also looking for solid construction, ease of use, a good range and quality of sounds and a glow that genuinely approximated sunlight.
Best sunrise alarm clocks
1. Lumie Bodyclock Luxe 750 DAB
Best overall, 9/10
We like: excellent sound, remarkably authentic sunrise light
We don’t like: small setting buttons are fiddly to use
- 15-90 minute sunrise or sunset simulation
- 33 sounds plus DAB radio, Bluetooth and USB port
- High-quality speakers
- Large: 23cm wide x 20cm high x 13cm deep
- Certified medical device
- 45-day trial, three-year warranty
Reviewed by Simon Lewis
Everything that I like about the cheaper Lumie Shine 300 below applies to this, but I’m giving this one top billing because it adds DAB radio, Bluetooth and USB connections, giving you the possibility of nodding off to a podcast or waking to gentle music from your own collection.
The sound quality was also far better than any other wake-up alarm. There are 33 wake up sounds including two specific types of lark, various nature scenes, city hubbub and my new personal favourite, military drill. (Seriously.)
The main reason to buy Lumie, however, is the British firm’s 30-year history of daylight research. The light closely simulates sunrise in both strength and hue and has been registered with the MHRA as a way to combat SAD. The light is enough on its own to wake you feeling 100 per cent refreshed. Which is lucky, since it took me a few days to work out the sounds. I have genuinely never felt groggy on waking to this. It even seems to make hangovers better.
The only drawback is that it’s surprisingly fiddly to set, using small rubbery buttons and very small icons in the corners of the clock display. You have to kneel down and peer at it closely. This wouldn’t be the alarm clock to buy for an elderly relative. I also failed to make the tap-to-snooze function work.
In practice, though, I never needed to hit snooze. Almost without fail, I woke happily without any sound, just light, as nature intended. It’s pricey, but if you can afford it, this is the best wake up light I tried.
2. Beurer WL 50 Wake Up Light
Best value sunrise alarm clock, 9/10
We like: the tap for light function
We don’t like: the controls are fiddly to get the hang of
- 5, 10, 20 or 30 minute sunrise simulation, 15, 30 or 60 minute sunset
- Choice of three wake up sounds
- 13 cm x 11 cm
- Three year guarantee
There’s no getting away from the fact that sunrise alarm clocks are often chunky things, taking up the majority of your bedside table. The Lumie Bodyclock Luxe at the top of our list is 23 cm wide, for example. However, this Beurer sunrise light has a diameter of just 11cm. If you’re short on space, I’d highly recommend it.
It has similar features to more premium models, including FM radio, sunrise and sunset functions and Bluetooth connectivity. It’s also rechargeable, so you can go cordless if you don’t have a plug by your bed, although the battery life isn’t brilliant. On the downside, the speaker quality is not as good as the expensive Lumies and you only get the choice of three alarm noises (beeps, chimes and birds). But most people tend to stick to one, anyway.
The flat top of the Beurer is touch-sensitive and lights up to your touch, meaning it doubles as a night light. Keep tapping and you’ll see it also switches to green, red and blue, as well as different brightnesses of the warm white light.
I did find the controls a little confusing at first but only because there are so many modes for such a compact device. I love that you can save two alarms; I have one for weekdays and one for weekends at different times. For this price, I don’t think you can go wrong.
3. Philips SmartSleep Wake-up Light with Night-Time Function
Best sunrise alarm clock to actually mimic the sun, 9/10
We like: the round face with a hollow middle is mesmerising
We don’t like: there’s no Bluetooth connectivity, despite the price
- 30 minute sunrise simulation,
- Choice of 20 wake up sounds
- 30cm wide x 14cm high x 28cm deep
Reviewed by Rebecca Astill
If you’re after a top-end sunrise alarm clock, you’re looking for an aesthetic design to fit in with your bedroom or you really really struggle to wake up in the morning, this Philips is for you. Otherwise, cheaper options may serve you just as well. £450 is a lot to shell out on an alarm clock. But in all honesty, if it wasn’t so expensive, it would take the top spot.
Firstly, it’s the most beautiful sunrise alarm clock I’ve seen. The Philips SmartSleep is shaped like the sun with a concave, hollow middle. It’s particularly spectacular when I’m using the sunset function at night and the rest of the room is pitch black. The only light is the orangey hue from the clock and because of the stand, it looks suspended in mid-air, like the sun.
As for functionality, there are an impressive 20 wake up sounds to choose from so you’re bound to find at least one that you don’t find annoying. The 30 minute sunrise stimulation is one of the most effective and gradual I’ve tried, which is why I say it’s one to buy if you really struggle with waking up in the morning.
The radio setting is accurate and clear, although the speakers aren’t brilliant. It’s just missing Bluetooth connectivity to play your own music through it, which would be nice for the price.
Overall, a luxurious sunrise alarm clock at a premium price. If you can justify it and you really need it, it’s completely worth buying.
4. Philips Smartsleep Wake-Up Light with 7 Sounds
Best sunrise alarm clock and night light, 8/10
We like: high quality light and good night-time features
We don’t like: the full daylight beam isn’t quite as powerful as the Lumie
- 20-40 minute sunrise or sunset simulation
- Seven natural sounds and FM radio
- Auto-dimming display and midnight light function
- Large: 19cm high x 20cm wide x 15cm deep
Reviewed by Rebecca Astill
For a more affordable alternative to Philips’ latest SmartSleep, above, try this older version. It’s still not exactly cheap, but then again Philips’ sunrise alarms are among the select few to have been scientifically tested and proven to work: 92 per cent of users in their study found it made getting out of bed easier.
The first thing that strikes you about this one is its resemblance to an old Apple Mac; it is fairly chunky, at 15cm deep and 20cm wide. The wake-up light begins red and over the course of 40 minutes turns bright yellow, rising through 20 levels of brightness (most sunrise alarms only have 10). At it’s brightest, it’s slightly less convincing as ‘daylight’ than the new version, but it did wake me up in a good mood.
It has half as many wake-up sounds as the Lumies, but they’re all pleasant, and I liked the two night-time features: the clock automatically dims when the room is dark, and you can tap the unit twice on the top for a dim ‘midnight light’ to help you move around at night without disturbing your other half. Not that Telegraph readers would ever have to do that.
5. Lumie Bodyclock Shine 300
Best wake-up light alarm clock, 9/10
We like: as good for drifting off as it is for waking up
We don’t like: the clock readout is either too bright or too dim, with no medium setting
- 15-90 minute sunrise or sunset simulation
- 15 sounds plus FM radio
- Large: 21cm wide x 18cm high x 12cm deep
- Certified medical device
- 45-day trial, three-year warranty
Reviewed by Simon Lewis
The Lumie Bodyclock Shine 300 is a slightly more basic version of the Luxe 750 DAB Lumie alarm clock, above. While it doesn’t have many of the snazzier features, the lower price will make it a better choice for many – especially if it’s the first time you’ve tried a wake-up light.
It took me a while to choose all the settings I wanted (I don’t need a seven-day alarm, for example). But I did enjoy choosing from the 15 different sounds including birds, waves, rain, frogs, crickets, purring kittens and, more surprisingly, goats, steam train, café and ping pong.
Some of these are annoying at full volume, but as they gradually fade in do a good job of waking you up. Others offer a gentler, more bucolic way to rise. They also work well when going to sleep. You can choose for the fade to take between 15 and 90 minutes. A white noise setting is useful, since it masks outside noise as well as relaxing you (or so many find).
On the negative side, the sound quality when you choose FM radio is good but not amazing, and compared to other sunrise alarms it’s quite big, so won’t fit on everybody’s bedside table. And the dim clock is designed to be unobtrusive at night but is hard to read in practice. There is a setting to make it brighter, but that kept me awake.
Still, if you want a proper sunrise alarm, this is almost as good as its bigger Luxe counterpart and much cheaper.
6. Lumie Sunrise
Best basic wake-up light alarm clock, 8/10
We like: the original dawn simulator that everyone copied
We don’t like: small collection of sounds and no radio
- 30 minute sunrise or sunset simulation
- Five natural sounds plus alarm beep
- 10 levels of brightness and six light colours
- Small: 18cm high x 17cm wide x 9cm deep
- 45-day trial, three-year warranty
Reviewed by Simon Lewis
It seems unfair to pick Lumie again, but both the Bodyclocks above are fairly costly. If £40 is more your price point, again it’s Lumie who lead the field. This is their original wake-up light clock.
Like other budget alarms, it brightens in ten gradual stages over half an hour, but the Lumie Sunrise also offers coloured mood lighting, which I tend to put on as soon as I get home to make the bedroom feel cosier. I like the small choice of wake-up sounds, my favourite being birdsong. You can also choose purring kittens or a classic alarm beep.
Also in its favour are its small size, stable base and easily-found snooze button. Some competitors require finger-taps on areas that are hard to find at 6am. There’s no radio or Bluetooth, but this is a far gentler way to wake up than an old-fashioned alarm clock and, at this price, well worth a punt if you’re sunrise-curious.
7. Momcozy Sunrise Echo
Best sunrise alarm clock and white noise machine, 8/10
We like: the unobtrusive design
We don’t like: hidden buttons are difficult to navigate with tired eyes
- 1-hour, 3-hour, or 6-hour timer
- 30 high-fidelity sounds
- Seven colour night light
- 20cm x 17.5cm x 9.9cm
- 30-day guarantee
Reviewed by Kirsty Bosley
I woke up with a start on the first day I used the Momcozy Sunrise Echo. Not because the alarm tone had jolted me abruptly into the land of the living, but because the ‘sunlight’ beaming into my bedroom had me convinced I’d overslept and missed the alarm. The gentle effect, progressing from a deep orange to a sunny yellow, had me fooled and I was bright-eyed and bushy tailed way before the jingling music began.
The Momcozy has a double purpose, as a night light and noise machine for babies and as a cool, unobtrusive bedside lamp for adults. It’s equipped with 17 nature sounds, three fan sounds, pink noise, white noise and brown noise as well as seven sounds for baby.
It’s been a while since shushing and heartbeats lulled me off to slumber, so instead I set an hour-long power-down timer with a cool blue hue and the soporific sound of water droplets. It’s remarkably realistic and I was asleep well before the hour was up.
The Sunrise Echo is designed so that the buttons that change the volume, sound effect, lamp colour and time are all just out of sight, over the brow of the moon-like lamp. It’s aesthetically pleasing but in the early morning without my specs, I found it tricky to locate the Alarm Off button, clicking away at whatever I could get my finger on before unplugging the thing entirely. Compared to devices that react to a tap, or a voice, it can feel like a puzzle until you get the hang of it.
I enjoyed being able to turn the brightness of the clock display down and the soft hues of the lamp really helped me to relax when I used it as a simple bedside light. The Momcozy Sunrise Echo is trying to be everything to everyone and, honestly, it’s not far off.
8. Beurer WL 90 four-in-one
Best SAD light, 7/10
We like: doubles as a bluetooth speaker and can be controlled from your phone
We don’t like: the price is a high for what you get
- 10-60 minute sunrise or sunset simulation
- 10 melodies plus FM radio, Bluetooth and aux in
- 256 possible light hues
- Medium size: 17cm high x 18cm wide x 16cm deep
- Three year warranty
Reviewed by Simon Lewis
Beurer’s W50, further up the page, is newer than this W90 and costs far less – so why would you go for this one? Well, this four-in-one sunrise alarm clock has a host of extra features, almost to the point of attempting too much.
As an SAD wake-up light it does the trick, and can be used as an ambient mood lamp too. With 256 different lighting options, including shades of red, blue and green, you can fine-tune it to your taste. As such it works well as a reading light, as daylight therapy or even as a main bedroom light source (it reaches 580 lumens).
All of this can be controlled from an Apple or Android phone, which is the main difference between the W90 and the cheaper W50. You can also stream music via Bluetooth, if you prefer that to one of its 10 wake-up melodies. It is on the expensive side and some people have had problems installing the app, so it’s not at the top of our list, but the Beurer light alarm clock ticks most of the important boxes.
9. Groove-e Light Curve Touch Control
Best wake-up light radio alarm clock, 7/10
We like: the low price point without compromise on features
We don’t like: it looks and feels cheap
- 10-30 minute sunrise or sunset simulation
- Eight alarm sounds including FM radio
- 10 different levels of brightness and seven colour options
- Medium size: 40cm high x 20cm wide x 20cm deep
Reviewed by Rebecca Astill
The best part about this wake-up light alarm by far is the FM radio setting. I hate waking up to harsh alarm sounds (I’m looking at you, iPhone), so the option of waking up to a steady ‘sunrise’, combined with the radio is an attractive one. There are also seven calming alarm sounds if you’d prefer that.
I found the Groov-e alarm clock fiddly to set up, it’s not particularly intuitive and it’s difficult to figure out which button controls what, but you do get the hang of it. Unlike Lumie clocks, the light from the actual digital clock does stay on overnight, which I like. But it does create some glow in the room, and might put off anyone who prefers sleeping in pitch black. For a budget option, it does everything you need it to and has certainly made my mornings a little less groggy.
10. Homelabs Sunrise Alarm Clock
Best budget sunrise alarm clock, 7/10
We like: low price and colour options make it good for a kid’s room
We don’t like: the nature sounds are very basic indeed
- 10-30 minute sunrise or sunset simulation
- Four alarm sounds including FM radio
- 10 different levels of brightness and eight colour options
- Medium size: 19cm high x 18cm wide x 11cm deep
Reviewed by Simon Lewis
Like the Groove-E above, this doesn’t claim to be a SAD light. It’s just a normal bedside light that dims and brightens to help you sleep and wake. The main reason to buy are the eight colour choices, from green and turquoise to red and violet, making it a fun night light for a kid’s bedroom – although, obviously, none of these will work as a sunrise simulator (unless you live on Venus). It also has a ‘lullaby’ setting to go along with the gradually dimming sunset feature, which is a nice extra.
You might be advised to stick to the FM radio for your morning alarm, though. The nature sounds, such as birds and ocean waves, are on 10-second loops, which become annoying very quickly. That may help to force you out of bed, but it feels very cheap compared to the Lumies at the top of this list whose nature sounds continue indefinitely like an ongoing field recording.
Still, the Homelabs Sunrise certainly does the main job of easing you into alertness more gently than a sudden alarm clock. If you’ve never tried a wake-up light before, it makes sense to start with an affordable one like this before shelling out on something more scientifically proven. And if you don’t like it, one of your kids certainly will.
11. Amazon Echo Spot (2024 release)
Best overall wake routine, 7/10
We like: waking up in the light to our favourite songs
We don’t like: you have to use a smart bulb to get a ‘real’ sunrise effect
- 20 minute sunrise simulation when paired with smart LED bulb
- 18 alarm sounds, plus seven additional guest sounds and options to connect Amazon Music, Apple Music, Spotify and radio for customised wake-up tone
- Wake-up routine available to brief you on the day, including the weather forecast
- 113mm wide x 111mm high x 103mm deep
Reviewed by Kirsty Bosley
Amazon says that the new Echo Spot can ‘gently wake you with music and gradual light’ and while it can, you really do need a smart bulb to get the full ‘sunrise’ experience. The 2.83 inch touchscreen offers a range of display options which dim as the day draws to a close. On my sleek black version, the gadget is practically invisible by night except for the calm, gentle reddish glow of the numbers.
The Spot has an impressive speaker and settings can be altered if you want more bass or treble or to adjust the mid-range. Asking Alexa to wake me up with Springsteen put a pep in my step, though a little haphazard whack anywhere on the top when you want an extra few Z’s will send it into snooze mode.
Keen to get a proper wake-up light experience, I bought a Govee RGBWW Smart Bulb (£8.99), as it promised sunrise and sunset modes as well as 16 million colour options and 54 preset scenes if you want to pretend you’re under a ‘starry sky’ or in front of a fire when you’re winding down. While it doesn’t claim to be a SAD lamp, I did find that the ‘daylight’ setting was realistic enough to make it feel like I was rising with the sun as it slowly brightened for the 20 minutes before Bruce started playing.
The Echo Spot isn’t technically a sunrise alarm clock, but creating a full wake-up routine with all the other smart devices in the house, plus that impressive speaker? It’s a great all-rounder.
Best SAD lamps
Seasonal Affective Disorder, or SAD, affects around two million people in the UK according to NHS Inform. If you experience low mood, low energy and a tendency to oversleep in the winter, but find that these symptoms go away again in springtime, you may have SAD.
It’s thought that one of the causes of SAD is lack of exposure to daylight, which is why the sunrise alarm clocks reviewed above may be beneficial. For a stronger dose of light therapy, however, some therapists recommend SAD lamps. These lamps use very intense white light to simulate sunlight.
Sitting close to a SAD light for around half an hour a day (not staring into it, but just reading or working next to it) is thought to stimulate your hypothalamus to reduce the production of melatonin, which makes you sleepy, and increase the production of serotonin, which improves your mood. There aren’t a huge number on the market. Here are the best two we’ve found:
1. Lumie Mini
Best SAD light, 9/10
We like: light enough to carry in a bag and operated via one control
We don’t like: it’s too bright for an open office
- Brightness: 10,000 lux at 12cm distance, 2,500 lux at 35cm
- One setting
- Mains operated, 1.5m cable
Reviewed by Rebecca Astill
Light intensity is measured in lux. A bright sunny day is 50,000 lux. Indoor lighting is usually about 100 lux. This Lumie Mini produces 10,000 lux at close range. The manufacturer recommends using it for half an hour at a time, sitting at roughly arms length.
I used it at my desk in the office during my usual post-lunchtime lull – the point at which I customarily turn to strong coffee. Instead I switched on this Lumie Mini, small enough at 16cm wide to slot next to my monitor without getting in the way.
I was initially shocked at just how bright the light is, so bright in fact that I was a little worried about blinding those sitting on desks behind me. I couldn’t look at it without squinting my eyes, which makes sense as it’s supposed to be replicating the effects of the sun.
I was a little sceptical about how effective this ‘treatment’ might be but I actually found myself more awake and concentrated better than ever while using it – much better than the effects of a coffee. This Lumie Mini is so compact I can easily throw it in my rucksack and carry it to and from work, although I wish the stand at the bottom was foldable.
It’s perhaps a little bright to use in an open plan office without distracting nearby colleagues, but if you’re lucky enough to have your own room or work from home, it’s worth a try to see an uplift in your mood and energy levels.
2. Beurer T45 Perfect Day
Best daylight therapy lamp, 9/10
We like: can be turned down to mimic dawn and dusk
We don’t like: large enough to dominate your desk
- Brightness: 10,000 lux at 20cm distance
- Therapy, Active and Relax settings
- Mains operated, 1.5m cable
Reviewed by Simon Lewis
SAD lights can be a bit overwhelming, as Rebecca found with the Lumie above, and researchers are looking into ways to improve them in various ways. One idea is to make them less intense and more blue, blue light having a more powerful effect on the retina. Another idea is to vary the intensity throughout the day to simulate natural daylight.
That’s the approach taken by Germany’s Beurer. Their T45, which is taller and wider than the British Lumie, has three different settings. They suggest you only use the full 10,000 lux ‘Therapy’ setting at mid-day. In the morning and afternoon, you use the ‘Active’ setting at two-thirds of the intensity to help you concentrate on work, while the half-strength ‘Relax’ setting is for the evening.
I actually tested this one on my retired mother, a naturally happy person who gets terribly blue in the winter. We put it next to the comfy chair where she does her crosswords and watches TV. She’s basically there all day, so it was a good way to test the T45’s circadian settings.
A late riser, she puts the full Therapy setting on as soon as she gets up, keeping it on from around 11.00 to 2.00. This is probably longer than recommended, but she finds it improves her mood considerably, and is so acclimatised to it that she has to be reminded to turn it off when we have visitors, so as not to blind them.
She uses the Active setting through the afternoon, which is still fairly bright but has a warmer hue, giving the living room a sunny aspect. The Relax setting is about the same as a reading lamp, which is how she uses it.
My mother certainly seems happier since using the light, although it’s important to note that there are many possible causes of seasonal depression and what helps her may not help everyone in the winter months. I would say, though, that the Beurer’s lower-intensity settings make it easier to fit into your existing home or work environment, compared to the Lumie’s all-or-nothing glare.
Sunrise alarm clock FAQ
Why is a wake-up light better than a normal alarm clock?
Sunrise alarm clocks mimic gradually strengthening sunlight, which you can sense through closed eyelids. Your brain begins to get ready for waking before it hears the alarm and, when it goes off, you are much less likely to go straight back to sleep.
Wake-up light alarm clocks are also a good choice for people who use earplugs for sleeping, since you don’t need to hear them for them to wake you up.
Do light alarm clocks work for heavy sleepers?
Yes. The gradual brightening effect is much more likely to coincide with one of your shallower sleep patterns. It is easier to wake gradually from shallow sleep than suddenly from deep sleep.
Is it better to wake up to light or sound?
We evolved to be woken by daylight, so it is a far more natural way to wake up. In modern homes we have got used to sleeping with a certain amount of light pollution through curtains and from devices, so it needs to be something closely approximating real sunlight to fully work.
Loud sounds obviously wake us up too, but unless your brain is ready to wake, your instinct will be to turn the sound off and immediately go back to sleep. To avoid triggering this response, many wake-up light alarms use gently increasing nature sounds, like birdsong, rain or waves.
Should I get a SAD lamp or a sunrise alarm clock?
You should get a SAD lamp if you need light therapy which is designed to treat Seasonal Affective Disorder. You should buy a sunrise alarm clock if your looking for something gentle to wake you up in the morning.
Both a SAD lamp and sunrise alarm clock can help reset your circadian rhythm. SAD lamps are usually brighter and are best used during daytime to increase focus. If you still can’t decide, many SAD lamps double up as an alarm clock, and some sunrise alarm clocks include light therapy but always check the features of each model first.
