Tell Yourself What Time You Want to Wake up in the Morning and Drop the Alarm.
Ideally, you don’t need an alarm to wake up . You slept and woke up at the same time every day. However, if that doesn’t work for you, try creating mental anxiety before falling asleep at night.
The National Sleep Foundation says:
To stop using your alarm, you need to create a consistent rhythm from day to day. If you go to bed at about the same time every night and tell yourself when you need to wake up in the morning before you doze, you can really train your body to wake up at the right time. But it won’t work if you’re tired. No amount of circadian rhythm workout will help you if you sleep less than you need to.
Dean Bohari also shares the same advice on Medium:
Before bed, tell your brain, “Wake me up at __ in the morning.”
If you haven’t gotten drunk the night before, you will most likely start waking up right before the alarm scares you.
I’ve done this before and it seems to work. Bohari says it has something to do with your brain’s reticular activating system (RAS), the part of your brain that regulates sleep and wakefulness as well as attention.
However, set a backup alarm in case your brain is not paying attention.
How to wake up without an alarm. Sleep.org
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