A recent study has found that more than half of sleep sessions end with the use of the snooze button, with people averaging an additional 11 minutes of sleep. Experts, however, suggest this habit might not be beneficial. Researchers from Mass General Brigham analyzed data from the Sleep Cycle App, focusing on over 21,000 individuals worldwide.
Out of the 3 million sleep sessions tracked, nearly 56% included the use of the snooze button. Interestingly, those who heavily relied on snoozing—using it more than 80% of the time—averaged an extra 20 minutes of sleep. This group exhibited a less stable sleep schedule compared to those who seldom hit snooze, according to the researchers.
It appears that people tend to use the snooze button more on weekdays, avoiding it on weekends. The findings were detailed in the Journal Scientific Reports.
Snooze Concerns
“Unfortunately, snooze alarms disrupt several crucial sleep stages,” stated Dr. Rebecca Robbins from Brigham and Women’s Hospital. “The moments leading up to waking are often filled with rapid eye movement (REM) sleep. When you hit snooze, it interrupts these important sleep phases, usually resulting in lighter sleep.” Dr. Robbins added that while snoozing might feel nice, it doesn’t really provide meaningful rest.
Dr. David Courman, a spokesperson for the American Academy of Sleep Medicine, noted that waking up can be unpleasant due to “sleep inertia,” and while snoozing might make it easier initially, it can actually disturb the overall sleep cycle. This disruption can lead to negative effects on mood and energy levels during the day.
Dr. Alex Dimitriu, a board-certified psychiatrist and sleep medicine expert, echoed this sentiment, asserting that hitting the snooze button often undermines the quality of sleep.
Experts emphasize that REM sleep plays a crucial role in emotional regulation and memory processing. Disrupting it, especially during the morning, can have long-lasting effects.
Strategies to Avoid Snoozing
Dr. Stephen Carstensen, a dentist and sleep expert, suggested that feeling ready to start the day can be a simple matter of breaking habits. He mentioned that it takes resolve to change, but it’s certainly possible. “Habits can shift; maybe you need to examine what’s prompting the snooze,” he added.
If someone finds themselves relying on the snooze button, it’s worth exploring potential underlying issues, like inadequate quality of sleep or sleep disorders related to breathing difficulties, which might be affecting overall rest.
To optimize sleep quality moving forward, experts recommend setting alarms for the latest possible time and getting up immediately when the alarm goes off. They also advise maintaining a consistent sleep schedule and considering bedtime habits, like reducing screen time before sleep.
In instances where someone continues to feel dependent on the snooze button despite efforts to improve their sleep habits, it could indicate a deeper sleep problem. In such cases, consulting with a healthcare provider is advisable, who may refer patients to a certified sleep center for further evaluation and treatment.
