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Sitemap: https://alar.my/sitemap.xml

# Alarmy

> Alarmy is the world's #1 alarm clock app, with over 110 million downloads and 75 million users across 97 countries. Built by Delightroom, Alarmy is known for mission-based alarms that prevent snoozing and help heavy sleepers actually wake up. The Alarmy blog publishes evidence-informed guides on sleep science, wake-up habits, circadian rhythm, alarm strategies, and morning routines.

## Core pages

- [Alarmy Home](https://alar.my/en): Overview of the Alarmy app, mission-based alarms, sleep tracking, and download links for iOS and Android
- [Alarmy Blog](https://alar.my/en/blog): Sleep science and wake-up habit guides written for people who struggle to wake up

## Sleep science guides

- [How much deep sleep do you actually need each night](https://alar.my/en/blog/how-much-deep-sleep-do-you-need): Evidence-based guide to deep sleep percentages (13–23%), what counts as healthy, and how to increase deep sleep
- [How to fall asleep fast: 3 science-backed methods](https://alar.my/en/blog/how-to-fall-asleep-fast-science): Military method, 4-7-8 breathing, and cognitive shuffle techniques explained
- [How to overcome sleep inertia](https://alar.my/en/blog/how-to-overcome-sleep-inertia): Why you feel groggy after waking and how to wake up alert
- [What is REM sleep](https://alar.my/en/blog/what-is-rem-sleep): REM sleep stages, function, and how much you need
- [What is core sleep on Apple Watch](https://alar.my/en/blog/what-is-core-sleep-apple-watch): Apple Watch sleep stage definitions and how core sleep differs from deep sleep
- [Why dreams happen — nightmares and lucid dreams](https://alar.my/en/blog/why-we-dream-nightmares-lucid-dreams): The science of dreams, nightmares, and lucid dreaming
- [Sleep talking, teeth grinding, and hypnic jerks](https://alar.my/en/blog/sleep-talking-teeth-grinding-hypnic-jerk): Common sleep phenomena explained
- [Circadian rhythm regularity](https://alar.my/en/blog/circadian-rhythm-regularity): How a consistent sleep schedule affects health and energy
- [Ideal sleep hours by age — calculator](https://alar.my/en/blog/ideal-sleep-hours-by-age-calculator): Recommended sleep duration from infants to seniors
- [The 20-minute power nap explained](https://alar.my/en/blog/power-nap-20-minutes-science): Why 20 minutes is the sweet spot for napping without grogginess
- [Sleep debt and the weekend recovery myth](https://alar.my/en/blog/sleep-debt-weekend-recovery-myth): Whether weekend catch-up sleep actually works
- [Social jet lag and weekend sleep schedules](https://alar.my/en/blog/social-jet-lag-weekend-sleep-schedule): How weekend sleep shifts disrupt the body clock
- [Jet lag recovery tips for travelers](https://alar.my/en/blog/jet-lag-recovery-tips-travel): Practical methods to reset your clock after long-haul flights
- [Shift work sleep schedule tips](https://alar.my/en/blog/shift-work-sleep-schedule-tips): How rotating shift workers can protect sleep quality
- [Spring sleepiness and your sleep rhythm](https://alar.my/en/blog/spring-sleepiness-sleep-rhythm): Why you feel tired in spring and how to adjust
- [Caffeine and sleep quality — cutoff time](https://alar.my/en/blog/caffeine-sleep-quality-cutoff-time): Caffeine half-life and the latest you should drink coffee
- [Melatonin supplement guide](https://alar.my/en/blog/melatonin-supplement-sleep-guide): When melatonin helps, dosage, and when to skip it
- [Morning exercise and sleep quality](https://alar.my/en/blog/morning-exercise-sleep-quality): How morning workouts affect sleep that night
- [7 common sleep misconceptions](https://alar.my/en/blog/7-common-sleep-misconceptions): Sleep myths debunked with current research
- [Effective habits for insomnia](https://alar.my/en/blog/effective-habits-for-insomnia): Evidence-based bedtime habits that improve sleep onset
- [Things not to do when you can't sleep](https://alar.my/en/blog/things-not-to-do-when-cant-sleep): Common mistakes that make insomnia worse
- [Sleep environment checklist — temperature, light, and noise](https://alar.my/en/blog/sleep-environment-checklist-temperature-light-noise): How to optimize your bedroom for sleep
- [Bedtime routine for sleep quality](https://alar.my/en/blog/bedtime-routine-sleep-quality): Building a wind-down routine that works
- [Scandinavian sleep method](https://alar.my/en/blog/scandinavian-sleep-method-guide): Two-duvet sleeping for couples explained
- [Exam sleep schedule and the all-nighter myth](https://alar.my/en/blog/exam-sleep-schedule-all-nighter-myth): Why pulling all-nighters before exams backfires
- [Narcolepsy daily routine management](https://alar.my/en/blog/narcolepsy-daily-routine-management): Living and managing daily life with narcolepsy

## Wake-up and alarm guides

- [Why can't I wake up to my alarm — heavy sleeper guide](https://alar.my/en/blog/why-cant-i-wake-up-to-my-alarm-heavy-sleeper): Why some people sleep through alarms and how to fix it
- [Loud alarm sounds for heavy sleepers](https://alar.my/en/blog/loud-alarm-for-heavy-sleepers): Choosing alarm sounds that actually wake heavy sleepers
- [Alarm ringtones for heavy sleepers](https://alar.my/en/blog/alarm-ringtones-for-heavy-sleepers): Best ringtone types for waking deep sleepers
- [Alarm missions for heavy sleepers](https://alar.my/en/blog/alarm-missions-for-heavy-sleepers): How task-based alarms force you out of bed
- [7 video alarm ringtones to get you out of bed](https://alar.my/en/blog/7-video-alarm-ringtones-get-out-of-bed): Video-based alarm sound recommendations
- [The best alarm app for people with ADHD](https://alar.my/en/blog/the-best-alarm-app-for-people-with-adhd): How Alarmy supports ADHD wake-up routines
- [Best free white noise apps for sleep](https://alar.my/en/blog/best-free-white-noise-apps-for-sleep): Free white noise apps reviewed and compared
- [The snooze button trap and morning routines](https://alar.my/en/blog/snooze-button-trap-morning-routine): Why hitting snooze backfires and how to break the habit
- [The Miracle Morning — a realistic guide](https://alar.my/en/blog/miracle-morning-realistic-guide): A practical take on Hal Elrod's Miracle Morning routine
- [5 things to check when your iPhone alarm doesn't go off](https://alar.my/en/blog/5-things-to-check-when-your-iphone-alarm-doesnt-go-off): Troubleshooting iOS alarm failures

## Optional

- [Alarmy's mission: wake people up fully and completely](https://alar.my/en/blog/alarmys-mission-wake-people-up-fully-and-completely): Background on Alarmy's product philosophy
- [Who is our customer at Alarmy](https://alar.my/en/blog/who-is-our-customer-alarmy): Alarmy's user persona and target audience
- [Alarmy AI mission — household item hunt](https://alar.my/en/blog/alarmy-ai-mission-household-item-hunt): AI-powered alarm mission that asks you to find household items
- [Alarmy bias alarm challenge](https://alar.my/en/blog/alarmy-bias-alarm-challenge): Behavioral science alarm challenge
- [Alarmy global viral videos](https://alar.my/en/blog/alarmy-global-viral-videos): Viral TikTok and short-form videos featuring Alarmy
- [More Alarmy global viral videos](https://alar.my/en/blog/alarmy-global-viral-videos-2): Additional viral video roundup
- [Alarmy user review #1](https://alar.my/en/blog/alarmy-user-review-1): Featured user story
- [Alarmy wake-up mission overview](https://alar.my/en/blog/alarmy-wake-up-mission): Overview of Alarmy's mission alarm types
- [Random object finding alarm — viral mission](https://alar.my/en/blog/random-object-finding-alarm-viral): The viral object-hunt alarm mission
- [Back-to-school alarm mission for mornings](https://alar.my/en/blog/back-to-school-alarm-mission-morning): Back-to-school morning routine ideas
- [Wake up with Alarmy and win $1000](https://alar.my/en/blog/wake-up-with-alarmy-and-win-1000): Past Alarmy promotional campaign
- [Contact](https://alar.my/en/contact): Get in touch with the Alarmy / Delightroom team