The Science Behind Your Morning Wake-Up Routine
In the hazy space between dreams and reality, nearly 60 percent of us give in to the allure of the snooze button. But hidden within this daily ritual is a captivating mystery: Does it truly provide the rest we seek, or does it envelop us in a fog of grogginess?
A groundbreaking study published in the Journal of Sleep Research reveals some fascinating insights. While those extra moments of snoozing may benefit certain individuals, the reason behind hitting the button and the duration of the snooze matter.
Bottom Line: Short Snoozes Have Little Downside
The first part of the study involved surveying over 1,700 adults about their snoozing habits. Astonishingly, nearly 70 percent reported using the snooze function or multiple alarms, spending an average of 22 extra minutes in bed after their initial alarm. These snoozers tended to be younger and night owls, experiencing more morning drowsiness and shorter sleep durations compared to non-snoozers.
The second part of the study examined 31 habitual snoozers and tested their cognitive performance after a 30-minute snooze session versus being abruptly awakened and tested. The findings revealed that snoozing either had no effect or actually improved cognitive test performance. Additionally, snoozing did not directly impact stress hormone levels, morning sleepiness, mood, or sleep structure overnight.
According to Dr. Thomas Kilkenny, director of the Institute for Sleep Medicine at Northwell Staten Island University Hospital in New York, who was not involved in the study, “People who hit snooze do not necessarily feel any better or have an improved mood. However, they are able to get their day started more quickly.”
The researchers concluded that snoozing is not problematic as long as it is not excessive.
“The findings indicate that there is no reason to stop snoozing in the morning if you enjoy it, especially for snooze times around 30 minutes,” stated co-author Tina Sundelin, a senior researcher at Stockholm University with a doctorate in psychology. “In fact, it may even help individuals with morning drowsiness feel slightly more awake when they get up.”
Why You Hit Snooze Matters
There are various reasons why waking up as planned can be challenging, such as staying up late or tending to a sick child throughout the night. This lack of sleep leads us to hit the snooze button in an attempt to delay waking up.
Poor sleep has been linked to numerous health problems, including high blood pressure, memory issues, and weight gain. However, for some individuals, snoozing becomes a routine, indicating inadequate sleep or an underlying disorder.
Dr. Kilkenny explains that whether snoozing is a problem depends on the reasons behind it. Those who are sleep-deprived feel tired upon waking because they lack quality sleep.
“Conditions such as insomnia, sleep apnea, periodic limb movement disorder, or even narcolepsy can affect the quality of sleep,” Dr. Kilkenny added, emphasizing the importance of evaluating individuals with waking difficulties for potential disorders.
However, snoozing does not always indicate a problem. Some individuals feel unrested despite having sufficient quality sleep and simply have a desire to continue sleeping.
“This phenomenon is known as sleep inertia,” Dr. Kilkenny explained. “Young people, in particular, may experience grogginess upon awakening.”
This group of individuals hits the snooze alarm to allow themselves extra time to wake up. Dr. Kilkenny stated, “Studies have shown that they do not necessarily feel more awake or happier, but they are more likely to start the day with clearer thinking after a snooze.”
Other Research Reveals the Dangers of Overusing Snooze
“It appears that some individuals, regardless of how much sleep they get, still experience grogginess upon awakening,” noted Dr. Kilkenny, particularly among those who consider themselves “night owls” and have a natural inclination to sleep later and wake up later.
“As we strive to balance the demands of a 9-to-5 routine with family and social life, we often neglect to allocate enough time for adequate sleep,” Dr. Kilkenny remarked. He added that young adults, in particular, sacrifice sleep for social activities, exacerbating the problem.
Addressing Lack of Sleep
According to Houston Methodist Hospital, there are steps we can take to reduce our reliance on hitting the snooze button when the alarm goes off:
- Ensure we get seven to nine hours of sleep every night.
- Avoid alcohol and screen time before bed.
- Avoid consuming large amounts of fluids just before bed.
- Engage in regular exercise.
What is the optimal duration for snoozing to avoid grogginess and sleep inertia
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