• 5 Comments
• Permalink
• Share on Facebook
• Share on Twitter

Dawn simulators are intriguing. In case you’re not familiar with them, dawn simulators are lamps that gradually increase in brightness over the course of 20-30 minutes to reach a maximum brightness at the user’s selected wake-up time. People use them alone, or together with an alarm, to help them wake up in the morning. 

I’ve read antidotal reports from people who have to get up before sunrise and from people who’s sleeping area doesn’t get early morning light that dawn simulators help them wake up feeling more alert.

In several research studies comparing physiological circadian rhythm markers and self-reported alertness when simulators were and were not used, study participants awoke feeling significantly more alert when a dawn simulator was used. In addition, these studies found dawn simulator use was associated with greater peak cortisol upon awakening, and better synchrony between melatonin decline and wake up time. Both of these physiological effects are likely to contribute to the subjective effect of waking up feeling more alert.

In addition to increasing alertness, the effect of simulator use on melatonin timing strongly suggests exposure to dawn light, just prior to waking, helps keep circadian rhythms synchronized to current sunrise time. In the control condition, when dawn simulators were not used, melatonin tended to decline later each morning resulting in a rhythm delay and desynchronization.

These reports and studies of increased waking alertness are consistent with my personal experience of waking up earlier and more easily when camping and sleeping outside. So, when I first came across these studies, I looked into getting a dawn simulator. I didn’t get one, because at the time all the product reviews I read made them sound poorly designed, junky and/or over priced. Writing this article inspired me to look again at what products are available, and it looks like several new ones have come out since my first search.

Anyone willing to share your personal experience using a dawn simulator (no sales pitches from producers please)? Your thoughts and input are greatly appreciated.

L Thorn, et al., 2004. The effect of dawn simulation on the cortisol response to awakening in healthy participants. Psychoneuroendocrinology 29: 925-930

Danilenko KV, et al., 2000.  The Human Circadian Pacemaker Can See by the Dawn's Early Light.  Journal of Biological Rhythms 15:437-446