Do you find waking up every morning to be a struggle? These handy phone apps can help you get your day started on the right foot:

See Chronic Pain and Insomnia: Breaking the Cycle

Psychological techniques, such as deep breathing, may help relieve your sleep-related problems. See Addressing Pain and Medical Problems Disrupting Sleep

Soothing alarms

Your old-fashioned alarm clock likely wakes you up with a piercing, terrible sound. This may rouse you from your slumber, but it is jarring and certainly unpleasant.

To help you ease into your day, a number of apps are available that are designed to wake you up slowly over the course of several minutes (e.g. Sleep Genius, Alarm Clock Xtreme, etc.). Many of these alarm apps for your phone incorporate soothing sounds that steadily increase in volume so as to not startle you.

See Psychological Approaches for Insomnia

Many phone alarm apps also allow you to choose a song from your phone to use as your alarm audio. This gives you the opportunity to wake every morning to music that both gradually increases in volume and puts you in a happy mood.

As a bonus tip, as part of practicing good sleep hygiene make sure you set your app to wake you up at the same time every day. This will help your body develop a healthy sleep-wake cycle.

See Practicing Good Sleep Hygiene

Finally, if you are a heavy sleeper and are worried you won't wake up to soothing sounds, you can set a backup alarm for the first few nights.


Sleep-cycle analyzers

A complete sleep-cycle lasts roughly 90 minutes. During this time, your body experiences periods of lighter sleep and deeper sleep.

A number of apps (e.g. Sleep Cycle Alarm Clock, Sleep Better with Runtastic, etc.) help to track whether you are in a lighter or deeper period of sleep. With many of these apps, you can select a time window in which you would like to be awakened, and the app will track your sleep to wake you up when you are in a lighter period of sleep. This can help you wake up feeling more refreshed and less groggy.

See Psychological Techniques, Sleep Environment, and Better Sleep

In addition, many of these apps help track your quality of sleep during the entire night. This can reveal whether you are entering into deep periods of sleep, and can also help indicate if you are suffering from a sleep disorder (such as sleep apnea).

If you suspect you have a sleep disorder, make sure you speak with your doctor. She or he may order a sleep study, in which you will spend the night being monitored by medical professional to pinpoint the exact problem.

See Addressing Pain and Medical Problems Disrupting Sleep

Remember that phone apps are no substitute for good sleep habits. This means that while the above apps may help you wake up feeling more refreshed, you still need to sleep for roughly 8 hours per night.

Learn more:

Sleep Aids for People with Chronic Pain

Using Medication to Manage Pain and Reduce Sleep Problems