Tip #22: Set Your Alarm for Bedtime

This smart simple tip was found in the list of 52 Proven Stress Reducers. It is a widely recognized list of practical, evidence-based strategies to manage and reduce stress and anxiety. Originally compiled by the National Headache Foundation and adapted by organizations like Texas Woman’s University Counseling Center and the American Cancer Fund, these tips focus on environmental, behavioral, and mindset shifts.

One of the items on the list is this: “Get enough sleep. Set your alarm for bedtime.” What it means is that first of all you need at least two alarm clocks (or get a dual alarm clock). You will be using one alarm clock in the usual way – for waking up in the morning. But you will set another alarm clock for the time when you have to go to bed. This alarm clock will act as a reminder to stop your activities for today and go to sleep.

One other way I use this trick is with my iPhone. On iPhone, bedtime reminders are shown through Sleep (in the Health app) and Sleep Schedule (in the Clock app). To set it up, go to Health app → Browse → Sleep → Full Schedule & Options → Sleep Schedule. Turn on your sleep schedule and you’ll get Wind Down / Bedtime reminders.

One more way to do it is going Clock app → Alarm tab → Sleep | Wake Up. Tap it to set a schedule; iOS will show bedtime reminders and a wake alarm.

When to Set Your Bedtime Alarm

If you don’t know at what time you have to go to bed, it’s safe enough to count back 8 hours from the time you have to wake up. Remember, going to bed early is the single most effective tip for waking up early. Start going to bed at this time, and adjust over the next days.

Why You Need a Reminder

Most people go to sleep later than they initially planned and that’s why you need a reminder. Few more pages of the book to read, few more episodes on TV to watch, few more blogs to browse… 90% of these activities can be safely postponed to the next day, or even simply cut off your life.

Quite often people simply forget what time it is. “Oh my, it’s 1am, I need to be sleeping already!” Sounds familiar? Put another alarm clock nearby.

Making It Work

Remember to use snooze if you still aren’t ready to go to bed, just like you snooze it (I know you don’t, but just in case :) in the morning. Going to bed after the alarm does require some discipline, but I’m sure you can handle it. This alarm helps you go to bed and get up at the same time every day, which is key to building a lasting habit. After all, it’s a much easier thing to do than waking up with the morning alarm!