Snoozing is not uncommon, but it isn’t the best for your sleep health. A study by a French tech firm showed that 57% of Americans hit the snooze button of their alarm when they wake up, and even more in the UK. 

Your body and mind need restful sleep to function well for the rest of the day. Hitting snooze might seem like a way to get in a few extra minutes of sleep.

But turns out it isn’t that good for you. It might just end up making you more tired.


Why do we “snooze” our alarms?

Many of us set multiple alarms in the morning. A survey by SleepJunkie found that 21% of people surveyed set at least 2 alarms in the morning. Either we want to make sure that we’re waking up to our alarm, or we know we tend to snooze through our alarm and don’t want to risk missing it altogether.

Most of us hit the snooze button because we still feel tired, and want to get a little bit more sleep. 

You wake up feeling tired because your body might be sleep deprived. That could be for a number of different reasons like: 

  • Consistently going to bed late
  • Having stimulants like caffeine before bed 
  • Other chronic sleep issues

While it seems like a good idea to get in a few extra minutes, what your body really needs is restful, restorative sleep. Snoozing only lets you doze off lightly, which can actually set you up to feel more exhausted.

Read more: Do I Have A Sleep Debt?


Snoozing makes you more tired.

By trying to go back to sleep, you’re restarting another sleep cycle. But when your alarm goes off again, you wake up in the middle of your new cycle. You end up feeling disorientated, and much more tired. This is because you’re not getting the restorative, restful sleep which actually lets you recover energy.

Hitting snooze doesn’t just mess with your sleep- it also mpacts your sleep cycle. Your sleep cycle consists of phases of sleep, including deep sleep which is when you enter REM sleep (Rapid Eye Movement). That deep sleep is important for your brain’s learning and memory function. 

Trying to get a few extra minutes of sleep by snoozing your alarm actually won’t get you any more rest. Instead, you’ll just lose time.


Snoozing hurts your productivity

Over time, you could feel the negative effects of constantly feeling exhausted in the morning. Waking up is difficult when you don’t feel well-rested.

Even if you got a decent amount of sleep last night, the way you wake up can impact this. If you consistently interrupt your body’s rhythm by setting many alarms, it can affect your energy levels and your mood. 

Morning grogginess (sleep inertia) is when you wake up feeling exhausted, and can affect your cognitive performance and abilities. You feel like you have a foggy brain, and it also affects your mood which can impact your productivity for the rest of the day.

The reason you feel the need to set multiple alarms to wake up could be attributed to not getting enough sleep, one way or another. You can try to amend this by making small changes:

  • Practice good sleep hygiene: make sure your sleep environment is dark and quiet so that your body can go to sleep easier.
  • Try a consistent bedtime schedule: a regular schedule is actually important for your body to set its own rhythm 
  • Avoid stimulants like coffee too late in the day
  • Make sure you’re getting enough sleep. Adults are recommended to get at least 7 hours of sleep a night
  • Try to wake up around the same time every day



loud alarm



Using loud alarms makes it hard to feel well-rested

Loud alarms might be one of the reasons you’re not waking up feeling well-rested. This is because they aren’t the healthiest way to wake up, nor are they the most comfortable.

Even if you get a reasonable amount of sleep, loud alarms can compromise your sleep quality.

Loud alarms use noise to trigger involuntary physical reactions that wake you up. They increase your adrenaline, cortisol, heart rate, and spike your blood pressure. This response to stress is what jolts you awake.

If you’re in a stage of deep sleep when an alarm jolts you awake, the rest you got could be disrupted. This can make you more prone to feeling disoriented, exhausted, and thus want to snooze in more.

Loud alarms also contribute to morning grogginess (or sleep inertia). You feel tired and aren’t ready to get out of bed, which can negatively impact your energy and your mood for the rest of the day.

Read more: Sleep Deprivation Is Exhausting You

Try to set your alarm only once. Here’s how.

There are a few things you can do to try to wake up feeling well-rested.

One thing you can do is try to wake up around the same time every day. With sleep, consistency is key, and you train your body to get used to a schedule that regulates its sleep-wake cues.

One of the best thing is to change your alarm.

Switching from noisy alarms to silent alarms has a lot of benefits; they wake you more gradually, and they avoid triggering stressful reaction to jolt you awake, which tends to cause that morning grogginess.

Silent alarms are one of the healthiest ways to wake up, and they come in a lot of forms. From sunrise light alarms to vibrating alarms, you can find the option that works best for you and your sleep needs. 

With all the science gone into understanding our sleep health and how to wake up better and optimally, we’ve developed the best way to wake up- both for your health, and for your sleep environment. You might never need to snooze again.



waking up tired



VibeRise makes it easier.

Read moreLearn How PAQ is Revolutionizing the Alarm Clock for the Future

There are also new technologies available to reduce the number of sleep problems people have today.

Our product VibeRise at PAQ is a gentle-wake wearable that uses haptic vibrations. It’s 100% silent and promotes morning energy for better sleep quality & mood. Unlike traditional alarms, the gentle-wake features wake you more naturally & improve your sleep behavior long-term. 

VibeRise brings your optimal sleep health, for even the heaviest sleepers and early risers. You can check us out on Indiegogo.