Snooze Alert: Is Setting Too Many Alarms Disrupting Your Circadian Rhythm? Expert Weighs In

Does Snoozing Your Alarm Disrupt Your Circadian Rhythm?

Circadian rhythm is the internal process in the body that ensures the body undergoes alternating periods of sleep and wakefulness. The circadian rhythm, which is also referred to as the internal clock of the body, forms an inherent connection with the brain and sends messages on the activities to be undertaken and bodily functions to be executed.

According to sleep coach Puri, “In most cases, people need 75-90 minutes to fall asleep, and snoozing the alarm every 10-15 minutes confuses the brain, distorting the sleep-wake system, waking the body up. Snoozing alarms regularly interfere with the body’s normal sleeping cycle. Continuous use of this snooze habit leads to an inability of the bodily system to awaken naturally in the long run, and changes the circadian rhythm.”

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What are the Side Effects of Multiple Alarms on the Sleep Cycle?

Continued snoozing the alarm may make one unnecessarily risk getting sleep inertia. Sleep inertia, normally experienced a few minutes after waking up, is linked to symptoms like grogginess, sluggish responses, and confusion. Frequent alarms add to forced awakening and, many times, even cause a greater desire to sleep again. 

“Hitting the snooze button regularly will cause sleep deprivation and break the sleep pattern, which has a bearing on temperament and, in the long term, may result in anxiety and depression," said Puri. 

Common Side Effects of Alarms

According to sleep and nutrition expert Aman Suri, here are a few side effects caused by regularly snoozing alarms: 

• Lower cognition

• Forgetfulness 

• Low concentration and focus. 

• Lower productivity. 

• Tiredness throughout the day.

• Poor decision-making 

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Reason Behind Many Alarms and Snoozing 

Disturbed Sleep Scale and Imbalance of Neurotransmitters

• Snoozing is also associated with snoring is low-quality sleep, and altered sleep rhythm.
• Alarm-disrupted sleep can cause an imbalance in neurotransmitters such as epinephrine, dopamine, and histamine. These two neurotransmitters are essential to the process of arousal and alertness.

Anxiety Based on Stress

• Stress-related anxiety leads to poor sleep initiation and sleep preservation.
• Highly anxious people almost always find it difficult to wake up easily, and they end up snoozing several times.

Neurological and Thinking Problems

• People with Parkinson's disease, Alzheimer's, memory disorders, or even insomnia regularly use snooze alarms, making them heavily rely on alarms to wake them up.
• These disorders also alter the wake-up schedule and sleep, resulting in an interruption of natural sleep and wake-up patterns.

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What Can a Person Do to Wake Up Without Alarms?

• Follow a Consistent Sleep Schedule: This is an effective habit in order to regulate the circadian rhythm. By going to bed and waking up every day at an identical time gives the body cue to feel naturally awake. This also awakensthe  body’s internal clock in the morning and induces sleep at night.
• Take Vitamin D: A healthy way to regulate the sleep cycle instead of waking up to a buzz is by exposing yourself to sufficient morning sunlight every day. It is also possible to sleep next to the window so that you are exposed to the sunlight in the morning, waking you up naturally. 
• Digital Detox: During the day, it is impossible to take a break from screens, be it a laptop, mobile phone or any other screens. However, it is important to steer clear of your screens for at least 90 minutes before bedtime to help your body into sleep time.

Does habitual Snoozing of Alarms Result in Chronic Fatigue?

“Yes, overuse of snooze alarms may negatively impact the hormonal rhythm brought on by a disturbed sleep routine. It also causes elevated quantities of cortisol (or the stress hormone),” explained Puri.

Moreover, regular sleep disturbance and disrupted circadian rhythm begin to influence hormonal balance and metabolism. Circadian rhythm is crucial in the metabolic and physiological functions and systems, including glucose and lipid metabolism. Any impairment of the circadian rhythm can have harmful effects on health, with an increase in conditions such as diabetes, obesity, and cardiovascular diseases. 

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Conclusion: Sleep Without Snooze

Sleeping with an alaem might be bnefiefical to keep you on time but putting an array of them onlyly to snooze it 5 times only affects your sleep, and that too badly. Moreover, sleep inertia, hormonal imbalance, and reduced cognitive functions contribute towards the development of chronic fatigue, resulting in low energy levels, tiredness and reduced alertness and performance. So it is time sleep at a consistent time and wake up without alarms.