How to Wake Someone Up Gently

Waking someone up might seem like a simple task, but doing it gently can make a big difference to their mood, health, and overall start to the day. Whether you’re waking up a sleepy child for school or preventing your partner from running late after a restless night, the way you wake them can set the tone for their entire morning. In this guide, we explore the most considerate and effective ways to wake someone up gently, helping them start the day feeling calm, refreshed, and on time.

Dr. Jeff Rodgers, DMD, D-ABDSM, D-ASBA, a sleep expert, says, “When you wake up due to sunlight, your body will naturally be more alert.” As the day passes and the light gets dimmer, you’ll naturally feel sleepy again. Gradually opening someone’s curtains in the morning while they’re sleeping or leaving them open overnight will help them wake up naturally. That’s why waking up to sunlight can make it easier to get out of bed.

If natural light isn’t an option, whether it’s due to shorter winter days or a windowless bedroom, artificial light can be the next best thing. But instead of flicking on the main light, which can feel harsh and jarring, try a gentler approach with a sunrise alarm or gradual lighting. These clever devices slowly brighten the room, mimicking the gradual rise of the sun. This steady increase in light helps reduce melatonin (the sleep hormone) and encourages the release of cortisol, the hormone that helps us feel alert and ready to face the day.

Read more about dark mornings and how they affect sleep.

Smelling essential oils naturally found in plants is known as aromatherapy. Spraying scents on a pillow or around the bedroom, adding them to a diffuser or placing them in a bath can help wake someone up in the morning. Amy Galper, an aromatherapist and educator at the New York Institute of Aromatherapy, recommends that “Energising rosemary, uplifting grapefruit, and clarifying pine needle oils are best for an early morning”.

Your sense of smell is strongly tied to your memory. Galper says, “If you diffuse the same scent day after day, you will learn and eventually associate that particular aroma with waking up or going to sleep.”

Discover more about essential oils and aromatherapy for sleep.

If you often find yourself doing the morning wake-up rounds or tend to forget altogether, setting an alarm can help keep everyone on track. To make wake-ups a little kinder, opt for an alarm with a soft, soothing sound rather than something loud and upbeat. And for those who love the snooze button a bit too much, try placing the alarm across the room. That way, they’ll need to get up to turn it off, ensuring you don’t have to make multiple wake-up trips.

If you’re looking for a quick way to gently wake someone, taking the duvet off them or lowering the room temperature by opening a window can help. As we sleep, our bodies stay in a cosy, low-temperature state, so a bit of cool air encourages the body to stir and signals that it’s time to get up. The mild chill can help boost alertness and even prompt a bit of movement, making it easier to transition out of sleep. Just be sure to keep things kind and use a gentle voice or take away the duvet slowly to avoid shocking them.

One of the most effective ways to help someone wake up more easily is by encouraging a consistent sleep-wake routine. Going to bed and getting up at the same time each day helps regulate their body’s natural circadian rhythm, making mornings feel less of a struggle. With a steady routine in place, they’ll find it easier to rise when the alarm goes off, and they’ll be far more likely to get the quality rest they need to take on the day ahead.

To help them work out their perfect bedtime and wake-up time, use our handy Sleep Calculator.

If you’d rather avoid the challenge of waking a sleepy, and potentially grouchy, partner or child, why not let your pet lend a helping paw? Opening the door and letting your furry friend wander in for a gentle nudge or cuddle can be a great way to ease someone into the day. It’s a feel-good wake-up call that will bring a smile and take the pressure off you, too.

Waking someone up gently isn’t just about being kind; it can actually make a big difference to how they feel for the rest of the day. A softer start helps reduce sleep inertia, that groggy, foggy feeling that comes from being pulled out of deep sleep too quickly. It also keeps stress levels in check, supports their natural sleep cycle, and encourages a more positive mood first thing. Whether it’s a slow sunrise alarm, the smell of breakfast, or even a cuddle from a pet, gentle wake-up methods help ease the body and mind into the day, making mornings feel that little bit easier.

The art of a gentle wake-up is all about thoughtfulness, timing and a little creativity. Whether you choose the scent of fresh coffee, a soft song, or the nudge of a friendly paw, helping someone start their day calmly can make a big difference. It’s a small gesture that not only shows that you care but also encourages better sleep habits and sets a peaceful tone for the day ahead.