Q: I hit the snooze button almost every morning, thinking a few extra minutes in bed would help. Is this doing more harm than good?
A: You’re not alone if you’re a habitual snoozer. It’s a common practice, with studies showing 57% to 69% of working adults, particularly younger women and “night owls,” frequently hitting snooze. Common reasons cited include difficulty waking up or a desire for a slower, softer awakening, especially during the workweek.
The impact of snoozing largely depends on why you do it. Waking up abruptly can lead to “sleep inertia” — feelings of grogginess, disorientation and impaired cognition. This is more likely to occur when an alarm jolts you out of a deeper sleep stage, rather than a natural awakening. Given our busy schedules, a snooze alarm could offer a benefit by allowing for a more gradual wake-up from lighter sleep. Recent research suggests this can ease the sleep-wake transition and even improve cognitive performance in the initial period after waking, leading to less grogginess and quicker alertness.
However, if your motivation for snoozing is to catch a few more minutes of sleep because you’re already sleep-deprived, this habit is more likely to be detrimental. Sleep-restricted individuals typically get less restorative deep sleep and REM sleep, and snoozing only exacerbates this problem. The primary focus for these adults should be to consistently get seven to eight hours of total sleep per night. The harmful effects of sleep deprivation are well-documented, though beyond the scope of this brief article.
Snoozing can be beneficial for some individuals in certain circumstances, potentially reducing sleep inertia and enhancing morning alertness. Further research is needed to pinpoint the ideal demographics, settings and timing for its positive impact on sleep health. But if you constantly feel tired, regardless of your habits, don’t ignore it. Consult your doctor or a sleep specialist, as what seems like a harmless habit could be a symptom of a more serious underlying issue.