Hitting that snooze button might feel like a five-star idea in the moment. “Just five more minutes,” we whisper before rolling back under the covers. But according to sleep experts, hitting snooze could actually make you feel more tired, foggy, and sluggish than if you’d just gotten up with the first alarm. Let’s dive into what the science says, and how to build a better morning routine.
Hitting Snooze Could Make You More Tired
| Topic | Insight |
|---|---|
| Snoozing and Sleep Inertia | Hitting snooze increases sleep inertia, causing grogginess |
| Cognitive Decline | Fragmented sleep impairs memory and decision-making |
| REM Sleep Disruption | Alarms during REM can interrupt vital cognitive processes |
| Circadian Rhythm Misalignment | Repeated snoozing confuses the brain’s wake-sleep cycle |
| Better Habits | Morning light, movement, and consistency improve alertness |
Hitting snooze might seem like a tiny indulgence, but it can mess with your body clock, cloud your thinking, and leave you more tired, not less. The best way to beat the morning blahs? Get consistent sleep, skip the snooze, and start your day with movement and light. You deserve to wake up refreshed. Snoozing only delays that feeling.
What Happens When You Hit Snooze?
When your alarm goes off in the morning, your brain is likely transitioning from REM sleep (Rapid Eye Movement), which is crucial for dreaming, memory, and emotional processing. Smacking the snooze button and drifting back to sleep for 5–10 minutes doesn’t return you to deep rest. Instead, you fall into a new, low-quality sleep cycle that gets interrupted again.
Welcome to Sleep Inertia
Sleep inertia is that nasty grogginess you feel when you wake up but your brain isn’t ready. According to the Sleep Foundation, sleep inertia can last from 15 minutes to 4 hours, impairing judgment, focus, and mood.
“You think you’re helping yourself feel rested, but you’re actually prolonging your brain’s confusion about whether it’s time to sleep or wake,” explains Dr. Nathaniel Watson, co-director of the University of Washington Medicine Sleep Center.
Why Snoozing Makes You More Tired
1. Fragmented Sleep Is Poor Sleep
Every time your alarm goes off and you snooze it, your brain starts a new sleep cycle that it can’t finish. This fragments your rest and lowers the quality of your sleep overall.
2. REM Sleep Gets Cut Short
Late in your sleep cycle, you spend more time in REM sleep. Waking up during this stage causes more intense grogginess. Interrupting REM repeatedly, especially with alarms, hurts your cognitive and emotional performance.
3. Circadian Confusion
Your circadian rhythm thrives on consistency. Snoozing throws it out of whack, confusing your body’s internal clock.
But Isn’t Five More Minutes of Sleep Good for You?
It depends. Some people might feel slightly more alert with a single 5–10 minute delay, especially if they’re waking in light sleep. But experts say this is rare.
In fact, a study in the journal Sleep Health found that habitual snoozers reported lower sleep quality, more stress, and daytime sleepiness.
Bottom line: That tiny bit of extra sleep isn’t high quality and could actually make your whole day worse.
A Better Morning Routine: Snooze-Free Tips for Starting Strong
The key to waking up refreshed isn’t about fighting your alarm — it’s about setting yourself up for success the night before and first thing in the morning.
Guide to Kick Snooze to the Curb
1. Place Your Alarm Across the Room
Force yourself to physically get out of bed. It reduces the temptation to snooze and gets your blood flowing.
2. Set a Bedtime and Stick to It
Create a routine. Your brain loves rhythm. Going to bed and waking at the same time every day trains your body to rise more naturally.
3. Let in the Light
Sunlight is a powerful wake-up signal. Open the blinds, go outside, or use a sunrise alarm clock like Philips SmartSleep.
4. Stretch or Move
Even just two minutes of stretching or light walking increases circulation and helps clear sleep fog.
5. Skip the Phone
Avoid checking texts, emails, or social media right away. Give your brain time to wake up before flooding it with info.
6. Have a Reason to Wake Up
Whether it’s a hobby, your kids, or that first cup of coffee, having something you look forward to helps motivate your brain out of sleep mode.
What Sleep Experts Recommend
Sleep specialists across the board agree: it’s not just about how long you sleep — it’s about how well you sleep.
- The CDC recommends 7–9 hours of consistent, high-quality sleep.
- The American Academy of Sleep Medicine says sleep hygiene (like no blue light before bed) is key to feeling refreshed.
Here are some other expert-backed tips:
- Avoid caffeine after 2 p.m.
- Wind down with reading, meditation, or journaling
- Keep your bedroom cool, quiet, and dark
FAQs On Hitting Snooze Could Make You More Tired
Q: Is it ever OK to hit snooze?
A: Occasionally, sure. But turning it into a habit can hurt your sleep quality. It’s better to adjust your bedtime if you’re always needing extra minutes.
Q: What is sleep inertia?
A: It’s the groggy, slow, foggy feeling you get right after waking up. It’s worse when you’re woken during deep sleep or REM stages.
Q: What if I set multiple alarms to wake up?
A: That may actually be worse. It breaks up sleep and prevents deep rest. Try setting one alarm at your true wake time.
Q: Can a snooze habit affect my mental health?
A: Yes. Poor sleep patterns are linked to depression, anxiety, and memory problems.
