An alarming fact how alarms are affecting our heart and nervous system

If artificial light at night is messing with our body's urge to sleep, then another manmade invention is affecting the other end of our sleep and creating an assault on our heart and nervous system. This is the humble alarm clock.

With the advent of Industrialisation came the need for a workforce to get up at a specific time. The societal push towards early morning start times meant we could no longer wake up along with natural light and the seasons. So the alarm clock (and its predecessor the factory whistle), not the rising sun, became our wake-up call. And thus, started the premature and artificial termination of our sleep.

This turns out to have a negative effect on our body. As the alarm rings out, our bodies are being inflicted to an explosive burst of activity in the fight-or-fight part of our nervous system, causing raised blood pressure and an accelerated heart rate.

If that wasn't bad enough, then further danger lies in the snooze function of the alarm. With it comes a repeated shock on the heart and nervous system again and again in a short space of time. It may be tempting to prolong the time before we have to get up but over a lifetime of alarms and snoozes, at what cost to our bodies?

I have to confess, I am a perennial snoozer, but after reading about the effect on my heart, I have called time and weened myself off the snooze button. I have started a regular sleep schedule to reset my internal body clock and I am finding that I am now waking before my alarm goes off.

Our circadian rhythm (which featured in last week's post in relation to falling asleep) is key here. Most of the literature on sleep advocates a regular sleep schedule as an effective solution for people with insomnia. Consistent bedtimes and wake times even at the weekends can help reset our internal body clock and as I have seen can be a great alternative to an alarm clock.

Here are other ways we can help in retraining our internal clock (some of which we discussed in last week's post):

• Get plenty of morning light - at least 30 minutes of exposure is recommended to regulate our internal clock

• Optimise your sleeping environment - create a cool, dark and quiet bedroom for sleep with a good flow of air

• Limit screen time and dim the lights - blue light emission inhibits melatonin and ability to feel ready for sleep

• Create a bedtime routine - establishing a routine with e.g. relaxing music or gentle activity, bath time, reading a book etc will help signal to the body that it is time for sleep

• Keep exercising - consistent physical activity leads to deeper sleep and easier waking (though not performed too close to bedtime)

• Avoid caffeine, alcohol, nicotine and heavy meals in the late afternoon/evening - the stimulants will affect your ability to go to sleep and the quality of your sleep

You might also like to try some other alternatives to the abusive alarm clock, like a sunrise/wake-up alarm clock which gently increases the amount of light in the room like a setting sun. Or a vibrating wristband. Or a smartphone that wakes you to gentle music/sounds.

The Sleep Foundation adds that waking without an alarm clock can have other benefits than just sparing your heart from the repeated shock. Waking in tune with your internal clock can banish morning grogginess, improve your mood and reduce daytime drowsiness.