Whoever invented the snooze button did not have your best sleep interests in mind. The innocuous-looking bar that tempts you with 5 or 10 more minutes of rest in fact wreaks havoc on your natural sleep cycle. It also sets you up to be tired and cranky for the rest of the day rather than high performing or productive as you’d likely prefer.
Contrary to popular belief, or at least popular habits, it’s a myth that those extra minutes of sleep will be meaningful — and in fact may do more harm. Here’s why.
What happens to your brain when you hit snooze?
When you hit the snooze button, your brain starts to initiate a new sleep cycle, which can make you feel groggy and disoriented when you wake up again. The feeling of grogginess that occurs when you wake up in the morning is called sleep inertia.
Hitting the snooze button repeatedly can intensify the effects of sleep inertia, especially if you are awakened during deep sleep. This can cause you to oversleep or throw off your sleep cycle, which can further affect your metabolism and energy levels.
Pressing snooze repeatedly may actually make someone feel more disoriented and tired after they get out of bed. Instead of relying on the snooze button, it is recommended to set a realistic alarm time and improve your sleep hygiene.
Is snoozing bad for you?
“When you hit snooze you’re disrupting your sleep in two ways,” says sleep expert Jenna Gress Smith, PhD.
“First of all, you’re fragmenting what little extra sleep you’re getting, so it’s light and low quality. Fragmented sleep is generally not restorative, and in fact causes the same disoriented sensation as awakening from deep sleep or an ill-timed nap.”
That groggy fuzzy feeling can last throughout the day and affect both your memory and decision-making abilities.
Second, “if you do fall back asleep, your body will want to start a new sleep cycle, but you won’t have enough time to complete it within the 10-minute snooze window. Your body will be jarred in and out of REM or maybe light non-REM sleep. This pattern can disrupt your circadian rhythm, the body clock that regulates your awake-sleep time.”
“Much of the latter part of our sleep cycle is often made up of REM sleep, or dream sleep,” adds Gress Smith. “While all sleep stages are important, REM sleep is mentally restorative, so if you’re hitting snooze, you’re disrupting the stage of your sleep that helps with concentration, memory, and mental focus.
Why we hit snooze in the first place
Chances are, we ignore that first alarm and reach for the snooze button when we haven’t gotten a full night’s rest in the first place. Without going through the various stages of sleep, night owls and morning persons alike will still be groggy. This is especially true if you’re sleep deprived or haven’t established a healthy sleep schedule.
Benefits of not hitting snooze
Not hitting the snooze button when you wake up can have several benefits for your overall well-being and productivity. Here are some of the advantages:
- Improved sleep quality: Hitting the snooze button and going back to sleep for a few minutes disrupts your sleep cycle. These short, fragmented periods of sleep can leave you feeling groggy and more tired when you finally wake up. By getting up at your intended wake-up time, you allow your body to complete a full sleep cycle, leading to better overall sleep quality.
- Increased alertness: When you wake up without hitting snooze, you signal to your body that it's time to start the day. This prompts your brain to release hormones that promote wakefulness and alertness, making it easier to transition from sleep to being fully awake.
- More time for a morning routine: Skipping the snooze button allows you to make the most of your morning by giving yourself more time to engage in a morning routine. You can use this time for activities like exercise, meditation, planning your day, or enjoying a leisurely breakfast, setting a positive tone for the rest of the day.
- Reduced morning stress: Waking up on time gives you a sense of control over your day right from the start. When you don't have to rush to get ready or be late for appointments, you experience less morning stress and start the day with a more positive mindset.
- Better time management: By avoiding the snooze button, you establish a disciplined approach to your mornings. This discipline can extend to other areas of your life, helping you become more effective in managing your time and tasks throughout the day.
- Increased productivity: When you wake up promptly, you have a head start on the day. Early mornings are often quieter and less distracting, providing a focused environment to tackle important tasks or work on personal projects.
- Positive habit formation: Breaking the snooze button habit requires discipline and consistency. By practicing this behavior, you strengthen your ability to develop and maintain other positive habits in your life.
- Enhanced mental clarity: Waking up without hitting the snooze button allows your brain to transition from sleep to wakefulness more smoothly. This can result in improved mental clarity and cognitive function throughout the day.
- Boosted mood and motivation: Starting the day on time and with purpose can enhance your mood and motivation. You'll feel a sense of accomplishment, which can lead to a more positive and proactive mindset for the day ahead.
- Better physical health: Consistent wake-up times help regulate your body's internal clock, which plays a vital role in maintaining overall health. A regular sleep schedule can improve various aspects of your physical health, including metabolism, immune function, and cardiovascular health.
10 tips to stop snoozing and get better sleep
Hitting snooze can have negative effects on your sleep quality and overall health. There are several ways to stop this habit and improve your sleep hygiene. Here are some strategies to help you stop hitting the snooze button:
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Set a consistent sleep schedule and realistic alarm time
Aim to go to bed and wake up at the same time every day, even on weekends. Having a consistent sleep schedule helps regulate your body's internal clock, making it easier to wake up in the morning.
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Create a bedtime routine
Establish a relaxing bedtime routine to signal to your body that it's time to wind down and prepare for sleep. Avoid stimulating activities like using electronic devices or consuming caffeine close to bedtime. Instead, try meditating, breathing exercises, or keeping a gratitude journal.
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Place your alarm across the room
Position your alarm clock or phone at a distance from your bed so that you have to physically get out of bed to turn it off. This will help you resist the temptation to hit the snooze button and get you up and moving.
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Use an alarm with a gradual volume increase
Instead of using a jarring alarm sound, opt for a more soothing sound that gradually increases in volume. This gentler wake-up can ease you into consciousness and reduce the urge to snooze.
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Accountability partner
Ask a friend or family member to be your accountability partner. Share your goal of not hitting the snooze button, and have them check in with you regularly to see if you're sticking to it.
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Set motivating morning goals
Give yourself a reason to get out of bed right away. Plan something you look forward to in the morning, such as a delicious breakfast, a morning workout, or a few minutes of meditation.
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Avoid screens right after waking
When you wake up, give yourself time before engaging with electronic devices or screens. This will help you stay focused on your morning routine and prevent distractions.
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Limit evening exposure to blue light
Blue light from screens can interfere with your sleep cycle. Consider using blue light filters on your devices or wearing blue light-blocking glasses in the evening.
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Create a positive bedroom environment
Make your bedroom a pleasant and inviting space to wake up to. Let in natural light in the morning if possible, and consider adding some plants or calming decor. Before bed, keep your room cool and quiet if possible.
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Be consistent
It takes time to build new habits, so be patient with yourself. Stick to your plan, and over time, waking up without hitting the snooze button will become a natural part of your routine.
You can change your snooze cycle
Hitting snooze is unlikely to help you catch up when you haven’t had enough sleep or enough quality sleep. Hard as it might be to break the habit, hitting snooze is bad for sleep health. If you want to get more rest, you might need to get more hours of sleep from an earlier bedtime. That way you can wake up after getting the time you and your body need to recuperate for another action-packed day.
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