Is Hitting The Snooze Button Good Or Bad For Health?

Sleep is precious, but so is work.

For those of you who struggle to wake up in the morning, alarms probably play a vital role in your life. It helps set discipline in your morning routine and also gets you to work on time, especially if you have a long distance to cover. However, it’s unlikely that you wake up at the first sound of your alarm, so hitting that snooze button several times is only understandable.

While there's no crime in stealing some sleep and shutting off the alarm for a few minutes, doing so repeatedly on a regular basis might actually impact your health, Dr Brunda, Consultant-Internal Medicine, Aster CMI Hospital Bengaluru, told the OnlyMyHealth team.

Here's what you need to know about the harm snoozing your alarm can cause and what research has to say about it.

Also Read: How Maintaining A Sleep Schedule Boosts Your Heart Health: Ways To Create One

Health Effects Of Snoozing The Alarm

"Frequent use of the snooze button can disrupt sleep patterns, leading to grogginess, known as "sleep inertia," said Dr Brunda, adding that this prolonged morning drowsiness may affect cognitive function and productivity throughout the day.

So while you may think that you're getting an additional five or ten minutes of extra sleep by snoozing your alarm, that's actually not the case. Instead, it disrupts the natural sleep cycle, potentially reducing the overall restorative benefits of sleep, as the doctor highlighted.

While the occasional use of the snooze button may not have severe consequences, relying on it regularly can contribute to a less restful night's sleep.

A 2019 study published in the journal Nature and Science of Sleep suggested that sleep inertia is even more severe within the first 30 minutes and is worsened by sleep deprivation, waking at the wrong time, or waking from deep sleep.

It can significantly impair our performance, similar to being sleep-deprived for 40 hours, researchers noted, adding that this can be risky in real-world situations, as seen in accidents.

Additionally, relying on snoozing may contribute to irregular sleep schedules, potentially impacting overall sleep quality, according to Dr Brunda.

She said, “Chronic sleep disruption is linked to various health issues, including increased stress, impaired immune function, and a heightened risk of cardiovascular problems.”

Some Research Suggest Otherwise

Interestingly, the latest research suggests that snoozing the alarm may actually offer health benefits.

A 2023 study published in the Journal of Sleep Research found that a 30-minute snooze didn't hurt test performance compared to waking up abruptly. Researchers also noted that snoozing did not dramatically affect mood, sleepiness, or other factors in the participants; instead, they performed better at solving arithmetic equations and doing memory exercises than people who got up after only one alarm.

This study came as a continuation of past research published in the journal Sleep. The findings suggested that snoozing does not seem to affect overall sleep duration or daytime sleepiness.

However, more research is needed to understand the potential health impacts and interactions of snoozing the alarm.

Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep

On Maintaining Proper Sleep Hygiene

To enhance sleep hygiene and minimise reliance on the snooze button, establish a consistent sleep schedule by going to bed and waking up at the same time daily, Dr Brunda advised.

She recommended creating a relaxing bedtime routine, limiting screen time before sleep, and ensuring a comfortable sleep environment.

In addition, one must avoid stimulants like caffeine close to bedtime and engage in regular exercise.

“Prioritise a healthy sleep routine to improve overall sleep quality and reduce the temptation to snooze excessively,” the doctor concluded.