Many people find themselves reaching for the snooze button after their alarm goes off, believing a few extra minutes of sleep is harmless. However, the effectiveness of this habit is increasingly being questioned.
According to Dr Rebecca Robbins, a prominent sleep scientist, hitting the snooze button can be detrimental to sleep quality. She explains that the initial alarm can disrupt critical sleep cycles, and the sleep you gain afterwards tends to be of lower quality, often preventing a return to the beneficial rapid eye movement (REM) stage. Research suggests that those who snooze may end up using approximately 11 extra minutes each morning in this fragmented state, equating to a full night’s worth of lost sleep over a month.
While Robbins warns against the negative impacts of snoozing, opinions vary among experts. Dr Justin Fiala, a Chicago-based sleep physician, notes that not everyone may experience adverse effects from snoozing. He points out that individuals with a “night owl” chronotype, who feel naturally inclined to sleep later, may find brief snooze sessions helpful in transitioning from deeper sleep stages to wakefulness.
The broader consensus among sleep specialists emphasises the need for adults to aim for seven to nine hours of quality sleep each night, along with consistent sleep schedules. According to Kimberly Honn, a psychology professor, maintaining regular sleep patterns can mitigate feelings of grogginess, known as sleep inertia, upon waking. Establishing a routine where the body can acclimatise to sleep stages facilitates smoother awakenings.
Optimising morning routines may also discourage reliance on the snooze button. Robbins suggests setting alarms later to reduce the temptation to snooze and encourages people to streamline their morning activities to avoid unnecessary delays. The time spent snoozing could instead be used for rejuvenating morning practices like stretching or enjoying a healthy breakfast.
Furthermore, incorporating enjoyable activities into the morning can boost motivation to rise and start the day. Aligning alarm times with sunrise or letting natural light in can provide additional cues for the body to wake up. Ultimately, the choice to snooze or not may rest on individual preferences and lifestyle factors, but being aware of its potential effects allows for more informed decisions regarding sleep habits and morning routines.