“Snooze again?” It’s the first sound most of us hear each day, and it might be sabotaging your morning.
A new analysis from Eachnight.com breaks down which alarm tones help people wake up and which ones leave us groggy, stressed, and reaching for the snooze button.
While many individuals rely on phone alarms and sleep-tracking devices, the study suggests that these methods may prolong the time it takes to fully wake up. Using natural waking methods or traditional alarm clocks and incorporating morning rituals like exercise and healthy breakfasts can lead to a better mood and increased productivity throughout the day.
Most people don’t think twice about their alarm tone, but the sound that wakes you up can shape your entire day. That’s why sleep coach Jasmine Lee from Eachnight.com helps break down which sounds truly support better mornings and which ones you should ditch immediately.
Alarm Sound Rankings and Their Effects on Wakefulness
| Ranking | Alarm Type | Description / Effects |
| Best for Wakefulness | Melodic Alarms(e.g., music, rising chimes) | – Smoother cognitive transitions- Lower sleep inertia |
| Second Best | Natural Sounds(e.g., birds, rainfall, ocean waves) | – Calmer wake-up- Less jolt, especially when paired with light alarms |
| Mid Tier | Voice Alarms or Smart Assistant Cues | – Neutral effectiveness- Less intrusive |
| Worst | Traditional Buzzers and Beeps | – Highest reports of grogginess, snoozing, and irritability |
| Also Common | Vibrating Wearables or Light Alarms | – Great for shared spaces- Helpful for hearing-impaired users |
“Your alarm isn’t just about waking you up, it’s the first cue your brain gets that it’s time to function,” says Jasmine. “If that cue is harsh, inconsistent, or mismatched to your sleep stage, it can throw off your entire morning.”
Expert Tips: How to Choose the Right Alarm
- Go melodic: Choose alarms with calming music or soft chimes that gradually increase in volume.
- Avoid buzzers: Steer clear of jarring, high-pitched sounds that trigger stress.
- No snoozing: Get up with your first alarm to avoid grogginess.
- Sync with your sleep cycle: Use sleep tracking apps to wake during light sleep.
- Consider light-based alarms: Sunrise simulators or vibrating wearables can ease your wake-up, especially in dark rooms.
“Your alarm sets the tone for your entire day,” she added. “Melodic alarms help your brain wake up gently, while harsh buzzers can jolt you into stress and grogginess. If you want better mornings, start by changing the sound that wakes you.”
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