Sleep Psychologists Reveal Why You Should Never Hit Snooze

It's cold. It's dark. In January, waking up feels impossible and the temptation to hit snooze overwhelming. But, according to experts, snoozing your alarm might do more harm than good.

Sleep is essential for our mental and physical well-being. And yet, one in three U.S. adults reports not getting enough of it, according to the U.S. Centers for Disease Control and Prevention. In the long term, chronic sleep deprivation can contribute to heart disease, obesity, neurodegenerative disorders and depression. But even in the short term, a lack of sleep can take a toll on our attention span, judgment, emotions and general cognitive function.

But how can five minutes longer in bed affect our natural sleep cycle?

"During the five to eight minutes between hitting the snooze button and the alarm going off again, our brains may enter a new sleep cycle, typically consisting of light sleep," Azizi Seixas, an associate professor of psychiatry and behavioral sciences, University of Miami Miller School of Medicine, told Newsweek. "However, this fragmented sleep can be problematic because it disrupts the natural sleep-wake cycle, leading to sleep inertia, which is the groggy and disoriented feeling experienced upon waking from deep sleep.

"This can make it more difficult to feel alert and fully awake when the alarm goes off again, potentially impacting cognitive performance and mood."

As well as confusing our body clock, the double disruption of the alarm can put our bodies under undue stress. "During those precious five to eight minutes between the snooze button and the blare of the alarm, our brains start to undergo a disruptive process," Katherine Hall, a sleep psychologist at online bedroom retailer Happy Beds, told Newsweek.

"By the time the alarm goes, we will have entered the latter part of a sleep cycle when sleep starts to become rejuvenating. This sudden disruption triggers a 'fight or flight' response, elevating our blood pressure and heart rate. If the alarms are repeated, this makes your body believe that there is a real threat, leading to your body increasing more cortisol, otherwise known as the stress hormone."

While a one-off snooze might leave you feeling a little groggy, regularly setting multiple alarms can lead to more serious problems in the long term.

"Over time, accumulated sleep disruptions can lead to feelings of fatigue, reduced productivity, increased risk of poor health outcomes and may serve as a risk factor for chronic health conditions like unhealthy glucose levels, elevated blood pressure and pressure on the heart which can lead to acute events like stroke and heart attacks," Seixas said.

So what should you being doing to wake yourself up in the morning?

"In the winter, when it's darker in the mornings, the best way to wake up may involve using light to help signal the body to wake up," Seixas said. "Light exposure in the morning can help regulate the body's internal clock and improve wakefulness.

"If you live in a more temperate climate, a light-therapy lamp can help you get natural light or blue light to activate the body."

One great way to simulate this early morning daylight is to use a sunrise alarm clock. "A sunrise alarm clock mimics a natural sunrise by gradually intensifying light, providing a gentle awakening similar to the body's response to daylight," Hall said. "This gradual start allows for a more calming awakening which is less likely to leave you feeling groggy.

"Similarly, experiencing a simulated sunrise in the morning plays a crucial role in regulating your circadian rhythm, your body's internal clock. By synchronizing your internal clock with the external environment, sunrise alarms can improve your sleep pattern, making it easier to fall asleep and wake up at the same time.

"There are also positive mental benefits. The tranquil awakening, in contrast to a jarring alarm clock, creates a sense of calm and well-being in your morning routine, contributing to an uplifted mood."

If you would rather stick with a regular alarm, Hall recommends you do the following:

• "Stop pressing snooze or setting multiple alarms: Avoid setting multiple alarms, as this can encourage snoozing. Try a week with a single alarm to assess sleep quality.
• Set a calming alarm clock tune: Opt for a melodic alarm tone instead of the default option on your phone, as these are more likely to lead to sleep inertia.
• Place your alarm away from you: Make sure it's not easy to reach so that it encourages you to get out of bed to turn it off.
• Change your body's temperature as soon as you wake: Put your foot on the floor as soon as the alarm rings to wake up your brain with an immediate temperature change.
• Be realistic with your alarm: Set a realistic alarm time to resist the urge to snooze. Being practical about when you need to wake up can improve overall wakefulness and mood.

For winter mornings, she adds the following advice:

• Set a timer on the central heating: Make the idea of getting out of bed more inviting by setting your central heating to turn on half an hour before you wake up.
• Wear warm clothes to bed: Ensure a good night's sleep by wearing warm and comfortable clothes, making it easier to get out of bed.
• Have something warm when you wake up: Consuming something warm upon waking, such as green tea, can help combat the cold and provide energy.
• Don't fixate on the cold: As soon as your alarm goes off, give yourself 10 seconds before jumping out of bed, grab an additional layer, and leave your bedroom to avoid fixating on the cold.

To wake up feeling truly refreshed, it is also important to have a consistent nighttime schedule. "Common sleep/bedtime rituals that can be detrimental to sleep quality include consuming caffeine or alcohol close to bedtime, engaging in stimulating activities, and using electronic devices with bright screens," Seixas said. "These behaviors can disrupt the body's natural sleep-wake cycle and make it more difficult to fall asleep and achieve restful sleep.

"Creating a sleep-friendly environment (dark, quiet, and cool temperature) and establishing healthy bedtime routines can contribute to improved sleep quality and overall well-being."

Is there a health issue that's worrying you? Do you have a question about sleep? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.