Can't wake up to your alarm? Practical things to try

Start with sleep, not the alarm

If you go to bed late and get up early, the alarm is fighting your sleep debt. Try going to bed a little earlier for a week and see whether mornings change before you change anything else.

Things to try

1. Keep a steady wake-up time, including weekends, as far as you can

   Keep a steady wake-up time, including weekends, as far as you can. A regular schedule can make mornings easier.

2. Put the alarm out of arm's reach

   Put the alarm out of arm's reach, so that you have to stand up to stop it.

3. Let in light as soon as you are up

   Let in light as soon as you are up: open the curtains or switch on a lamp.

4. Set one alarm, not five

   Set one alarm, not five. A string of snoozes can leave you more tired than getting up once.

5. Give the alarm a task

   Give the alarm a task. If you must do something before it stops, it is harder to switch off on autopilot.

6. Prepare the night before

   Prepare the night before: clothes out, a glass of water, a first step ready for the morning.

If you want a task alarm

RiseCheck, an iPhone alarm, gives each alarm a task: some sums, shaking your phone or walking some steps. If the task is not done, the alarm rings again. After 3 failed tries it gives you an easier backup task, and there is an emergency close for real emergencies. It uses Apple's alarm system, so silent mode and focus modes still ring, and it cannot promise you will wake. See how to set a task alarm and the RiseCheck page.

When to see a doctor

If you regularly cannot wake up even after enough sleep, feel very sleepy during the day, or other people tell you that you do things in your sleep, talk to a doctor. An alarm cannot fix a medical sleep problem, and this guide is not medical advice.

Frequently asked questions