When mornings aren’t your thing, nothing feels better than hitting the snooze button. It’s the perfect way to sleep “just a few more minutes” when getting out of bed feels like moving a mountain. For many, the snooze button is a lifesaver. But does it actually help you get more rest? You might be surprised at the harm it can do.
To start, the body needs time to get up. It also doesn’t like abrupt wake-up calls, so when the first alarm goes off, it may not even be ready. That’s when you hit snooze and drift back off, only to do it one, two, or three more times. Needless to say, this can be really confusing for the body and mind.
The result? A bad case of sleep inertia, or the feeling of grogginess after getting up. It’s common to feel it after getting up, but repeatedly hitting snooze only makes it worse. You’ll feel downright exhausted, in spite of spending more time in bed.
What’s worse is that it can take 2 to 4 hours to wear off!1 This can mess with your focus and increase the chances of reaching for more caffeine. Come bedtime, you’ll fall asleep later, making it hard to wake up. The temptation of the snooze button will just start all over again.
1. Sleep Earlier
At its core, the real problem isn’t waking up. It’s going to bed early enough to allow room for sleep! Come morning, the body will feel naturally ready to wake up. Adopting an earlier bedtime obviously isn’t that simple, however. Start by going to bed 15 minutes early each night. Continue until you have reached an ideal time.
Normalize Your Sleep Schedule
Now that you’ve established a bedtime, it’s important to stick with it. Going to bed at the same time every day is a game changer. The same goes in the morning when it’s time to wake up. Continue the habit even on the weekends and days off, too.2 Before you know it, the body will develop a natural rhythm.
3. Create A Bedtime Routine
To bring on regular sleep, adopt a bedtime routine. This can be anything from a relaxing foot soak to brewing a cup of chamomile tea. It’ll promote a normal bedtime, and therefore, help you get up in the morning.
Distance The Alarm
The nightstand is actually the worst place for an alarm clock. It’s too easy to turn off without even leaving the bed! Instead, place it on the other side of the room. After being forced to get up and turn it off, you’ll be less likely to crawl back in.
5. Make Plans
On most mornings, work is enough to make you bolt out of bed. But what about if you work later hours or have a day off? Make plans for the early anyway. By having an obligation, you’ll be more likely to avoid the snooze button. This can be anything from brunch with a friend to yoga class.
|↑1||Jewett, Megan E., James K. Wyatt, A. N. G. E. L. A. RITZ‐DE CECCO, Sat Bir Khalsa, DERK‐JAN DIJK, and Charles A. Czeisler. “Time course of sleep inertia dissipation in human performance and alertness.” Journal of sleep research 8, no. 1 (1999): 1-8.|
|↑2||Healthy Sleep Tips. National Sleep Foundation.|