Many people rely on the snooze button to steal a few extra minutes of rest each morning, but sleep experts are sounding the alarm on the potential harm this routine can cause. Although it might seem harmless, regularly hitting snooze can interfere with the body’s natural sleep patterns and have long-term consequences on overall health.
As per Unilad, sleep specialists explain that pressing snooze and falling back asleep disrupts the body's internal clock, also known as the circadian rhythm. This confusion can throw off the natural process of waking, leading to a more groggy and disoriented start to the day.
How Snoozing Impacts the Brain’s Sleep Cycle
Neuroscientist and bestselling author Mel Robbins has previously addressed the issue on her podcast, outlining what happens when a person returns to sleep after the first alarm. “When you hit the snooze button, you're awake. And as the alarm turns off, your brain then drifts back into sleep,” she said. Robbins explained that once the brain begins to re-enter a sleep cycle—which typically takes 75 to 90 minutes to complete—it is then prematurely disrupted when the snooze alarm goes off again. “Have you ever noticed you're like in deep sleep when you drift back to sleep? That's because you're nine minutes into a 75 minute sleep cycle,” she added.
This interruption leaves the brain confused, initiating a cycle it cannot complete and causing the person to feel more tired rather than rested. Over time, this pattern can degrade the quality of sleep a person gets and lead to more serious health effects.
Long-Term Consequences of Disturbed Sleep
Research from the University of Oxford further highlights the risks of an inconsistent sleep schedule. Professor Stuart Peirson emphasized the importance of maintaining a regular sleep and wake time, noting that failing to get sufficient rest and relying on an alarm can be harmful. “A common problem is that we often don’t get enough sleep and by using an alarm clock are waking up when we still need to sleep,” he explained.
Even a week of inadequate sleep has been found to affect hundreds of genes in the body, potentially increasing stress levels, weakening the immune system, and causing higher levels of inflammation.
The Benefits of Natural Waking
Professor Peirson also pointed out that aligning with the body’s natural circadian rhythm leads to a more consistent and healthier wake-up pattern. “When your circadian clock is properly aligned and you are getting enough sleep, you will find that you wake up reliably around the same time each day, with the alarm clock simply as a backup,” he said. He also remarked that waking naturally, without the sudden jolt of an alarm, is a far more peaceful way to begin the day.
While hitting snooze might feel like a small indulgence, experts warn that it can significantly disrupt your sleep cycle and overall health. Establishing a regular bedtime and ensuring enough quality sleep each night can help the body function more efficiently and allow for a smoother, more energized start to each day.
As per Unilad, sleep specialists explain that pressing snooze and falling back asleep disrupts the body's internal clock, also known as the circadian rhythm. This confusion can throw off the natural process of waking, leading to a more groggy and disoriented start to the day.
How Snoozing Impacts the Brain’s Sleep Cycle
Neuroscientist and bestselling author Mel Robbins has previously addressed the issue on her podcast, outlining what happens when a person returns to sleep after the first alarm. “When you hit the snooze button, you're awake. And as the alarm turns off, your brain then drifts back into sleep,” she said. Robbins explained that once the brain begins to re-enter a sleep cycle—which typically takes 75 to 90 minutes to complete—it is then prematurely disrupted when the snooze alarm goes off again. “Have you ever noticed you're like in deep sleep when you drift back to sleep? That's because you're nine minutes into a 75 minute sleep cycle,” she added.
This interruption leaves the brain confused, initiating a cycle it cannot complete and causing the person to feel more tired rather than rested. Over time, this pattern can degrade the quality of sleep a person gets and lead to more serious health effects.
Long-Term Consequences of Disturbed Sleep
Research from the University of Oxford further highlights the risks of an inconsistent sleep schedule. Professor Stuart Peirson emphasized the importance of maintaining a regular sleep and wake time, noting that failing to get sufficient rest and relying on an alarm can be harmful. “A common problem is that we often don’t get enough sleep and by using an alarm clock are waking up when we still need to sleep,” he explained.
Even a week of inadequate sleep has been found to affect hundreds of genes in the body, potentially increasing stress levels, weakening the immune system, and causing higher levels of inflammation.
The Benefits of Natural Waking
Professor Peirson also pointed out that aligning with the body’s natural circadian rhythm leads to a more consistent and healthier wake-up pattern. “When your circadian clock is properly aligned and you are getting enough sleep, you will find that you wake up reliably around the same time each day, with the alarm clock simply as a backup,” he said. He also remarked that waking naturally, without the sudden jolt of an alarm, is a far more peaceful way to begin the day.
While hitting snooze might feel like a small indulgence, experts warn that it can significantly disrupt your sleep cycle and overall health. Establishing a regular bedtime and ensuring enough quality sleep each night can help the body function more efficiently and allow for a smoother, more energized start to each day.
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