The Great Snooze Debate: What Science Says About Your Morning Wake-Up Habit

The effect snoozing has hinges on how long you do it.

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In the blurred moments between dreams and reality, nearly 60 percent of us succumb to the temptation of the snooze button. But behind this daily ritual lies a mystery: Does it actually help us get more rest, as we intend it to do, or does it shroud us in a groggy fog?

A two-part study published in the Journal of Sleep Research unveils some insights. Those extra moments may benefit some people, but the reason for hitting the button and the amount of time matter.

Bottom Line: There Is Little Downside to Short Snoozes

The first study was a survey examining the snoozing habits of over 1,700 adults. Nearly 70 percent reported using the snooze function or multiple alarms at least sometimes, spending an average of 22 extra minutes in bed past their preset alarm. These snoozers tended to be younger and more likely to be night owls. They also reported more morning drowsiness and shorter sleep times than non-snoozers.

The second study tested 31 habitual snoozers on cognitive tasks right after awakening from a 30-minute snooze session, compared to being abruptly awakened and tested. The findings showed that snoozing either had no effect or improved cognitive test performance. Snoozing also did not directly impact stress hormone levels, morning sleepiness, mood, or sleep structure overnight.

“This study shows that people [who hit snooze] do not necessarily feel any better or are in a better mood,” Dr. Thomas Kilkenny, director of the Institute for Sleep Medicine at Northwell Staten Island University Hospital in New York, who wasn’t involved in the study, told The Epoch Times. “However, they are more quickly able to get their day going.”

The researchers concluded that snoozing is not problematic as long as it’s not overdone.

“The findings indicate that there is no reason to stop snoozing in the morning if you enjoy it, at least not for snooze times around 30 minutes,” co-author Tina Sundelin, who holds a doctorate in psychology and is a senior researcher at Stockholm University where the study took place, said in a press statement. “In fact, it may even help those with morning drowsiness to be slightly more awake once they get up.”

Why You Hit Snooze Matters

There are many reasons why it’s hard to wake up when planned, like staying up late or being up most of the night with a sick child. This sleep deficit makes us hit snooze to delay waking.

Poor sleep has been associated with numerous health problems, including high blood pressure, poor memory, and putting on weight. However, snoozing is routine for some, signaling inadequate sleep or a disorder.

Whether snoozing indicates a problem depends on why people are doing it, Dr. Kilkenny said. Those who are sleep-deprived feel tired when waking because they lack quality sleep.

“Disorders such as insomnia, sleep apnea, periodic limb movement disorder, or even narcolepsy are such conditions [that affect quality sleep],” Dr. Kilkenny added, noting that people with waking difficulties should be evaluated for disorders.

However, snoozing doesn’t always indicate a problem. Some feel unrested despite sufficient quality sleep. They just feel a need to keep sleeping.

“This is termed sleep inertia,” Dr. Kilkenny said. “Young people especially can feel groggy upon arising.”

This group hits the snooze alarm to allow themselves extra time to wake up, Dr. Kilkenny added. “Studies have shown that they do not necessarily feel more awake or even happier, but they are more likely to be able to start the day thinking more clearly [after a snooze].”

Other Research Finds Overusing Snooze Is Bad for Health

While one study found snoozing may help, another found overusing the snooze button can backfire.

Recent research finds that using the snooze function multiple times can make the effect of sleep inertia more intense if you are awakened during the deep-sleep stage called REM (dream) sleep. By repeatedly resetting the snooze button, you increase the chance that you’ll be awakened during this stage, which could leave you feeling even groggier than usual.

“It seems that some people, no matter how much sleep they have, still feel groggy upon arising,” Dr. Kilkenny said, noting that this is more prevalent in people who consider themselves “night owls,” with an innate tendency to want to go to sleep later and then sleep in.

Chronic sleep deprivation has become a significant problem in the United States, with an estimated 50 to 70 million Americans suffering from a disorder of sleep and wakefulness that hinders daily functioning and adversely affects their health.

“As we are trying to chase the 9-to-5 routine and fill in the rest with family and social life, we forget to make enough time to get the daily requirement of sleep,” Dr. Kilkenny said. Young adults especially sacrifice sleep for social lives, worsening the issue, he added.

Addressing Lack of Sleep

According to Houston Methodist Hospital, steps we can take to reduce our reliance on hitting snooze when the alarm sounds include:

• Making sure we get seven to nine hours of sleep every night.
• Avoiding alcohol and screen time before bed.
• Avoiding drinking large amounts of fluid just before bed.
• Getting regular exercise.