As the mornings get darker and colder, the temptation to hit the snooze button on your alarm clock and stay in bed for an extra few minutes becomes more and more enticing. But, is it possible to train yourself to be better at waking up? Sleep experts have explained that constantly snoozing your alarm in the morning – creating a cycle of waking up and falling back to sleep – can impact your body and mind. They have offered some useful tips about how to overcome this habit.
Not getting up when your alarm first sounds can really throw off your morning and disrupt your plan for a fresh start. “Allowing yourself to hit snooze (or setting multiple alarms) is a very bad idea because it gets your brain used to the fact that your alarm doesn’t really mean you have to get up, but rather that it’s time to go back to sleep again before the next alarm,” explains Dr. Lindsay Browning, psychologist and sleep expert. “Your brain will start to categorize the alarm sound as unimportant, and you will start to sleep through it.” It can also disrupt the quality of our sleep. “Repeatedly pressing snooze disrupts the quality of your sleep too, as it ruins the quality of your sleep through the consistent interruptions and awakenings,” notes Browning.
Charlie Morley, sleep expert and author of Dreams of Awakening, agrees and adds: “Every time you wake up, your body releases cortisol in a bid to fire you up ready for the day, and so waking up and dropping back to sleep multiple times plays havoc with this natural process.” This can cause us to feel more tired and be less productive later in the day. Hafiz Shariff, sleep expert and founder of Owl + Lark, who has conducted extensive research on human circadian rhythms, also weighs in, saying, “Constantly snoozing breaks up your sleep, making it harder to wake up properly. You’re more likely to feel groggy and less focused, which in turn affects your mood and productivity throughout the day.”
So, what can we do to break this habit? One tip is to set just one alarm. Waking up earlier with intention can actually give you more energy to start your day right. “Setting one alarm, like a precise wake-up call, builds focus and a sense of urgency,” says Shariff. “Multiple alarms, on the other hand, just break up whatever rest you could have had, encouraging you to stay in sleep mode rather than kick-starting your day.”
Another suggestion is to put your alarm clock out of reaching distance. “Put the alarm clock slightly away from your bed so that you need to get out of bed to switch it off,” recommends Browning. Trying a sunrise alarm can also help gently reset your body’s natural rhythm, according to Shariff. Incorporating enjoyable activities into your morning routine can also make waking up easier. “Try adding some small, enjoyable routines to your morning such as sipping a warm lemon tea or stepping outside for a few minutes to breathe in fresh air,” suggests Shariff.
Lastly, if you really need to have a few extra minutes in bed, try meditation. “Starting your day by meditating in the snooze state is really good for you,” says Morley. “It not only gives you all the amazing benefits of mindfulness but it also regulates your cortisol release, allowing your nervous system time to wake up gently which will help mitigate morning grogginess.” Remember, breaking the habit of hitting snooze can lead to a more energized and productive start to your day.
