Why Is Snoozing Detrimental?

The primary issue with snoozing is its interference with our REM (rapid eye movement) sleep, which is crucial for restoration. According to Dr. Reena Mehra, Director of Sleep Disorders Research, disrupting this vital sleep phase can trigger a “fight or flight” response, raising blood pressure and heart rate.

So, what drives our urge to snooze, and how can we break free from this cycle?

Understanding the Default Settings

Have you ever wondered why the snooze function is typically set for 9 minutes? There are two prevailing theories:

1. The 9-minute interval is a nostalgic reference to the mechanics of older clock designs from the 1950s, which made single-digit increments easier to program.
2. This duration is long enough to be considered a "snooze," yet brief enough to prevent you from slipping into deeper sleep.

Most smartphones come with the snooze feature enabled by default. Unless you take the initiative to change these settings, the device dictates your wake-up routine.

Solution: Disable the snooze function in your alarm settings to avoid the chaos of rushing when you're late.

Night Owl vs. Early Bird

In a humorous observation by Jerry Seinfeld, he describes the conflict between the “Night Guy” and “Morning Guy.” Night Guy enjoys the present moment without regard for the consequences on Morning Guy, who faces the repercussions of a late night.

We often sabotage our mornings by staying up late, whether binge-watching shows or scrolling through social media.

Solution: Establish a strict bedtime on weekdays, ensuring you get 7 to 8 hours of sleep before your morning alarm.

Battling Sleep Inertia

When your alarm rings, it’s all too tempting to linger in bed, enjoying the warmth and coziness. This phenomenon, known as sleep inertia, can leave you feeling groggy and unmotivated. According to the Valley Sleep Center, nearly 89% of alarm clock users experience this sensation.

Solution: Combat sleep inertia with a two-step approach:

1. Break the snooze habit by removing the temptation. Implement Mel Robbins’ 5 Second Rule: if you feel the urge to act on a goal, you must move within 5 seconds, or your mind will talk you out of it.
2. Place your phone out of reach, requiring you to physically get out of bed to turn off the alarm.

Mistaken Notions of Indulgence

In Western culture, the idea of sleeping in is often romanticized, portrayed in media and advertising as a sign of leisure. However, relying on the snooze button does not provide genuine indulgence; instead, it often leads to frustration and a sense of grogginess.

Solution: Change your perspective on indulgence. If you wish to set a later alarm, consider how you can streamline your morning routine to accommodate that. Prepare your clothes and meals the night before, or delegate tasks to family members.

Facing a Dull Day Ahead

What motivates you to rise each day? For many, the answer may simply be physical needs rather than excitement for the day ahead. Adults often face monotonous routines filled with obligations that lack inspiration.

In contrast, children leap out of bed for the fun activities awaiting them.

Solution: Identify what brings you joy and incorporate those elements into your day. Start small with enjoyable morning rituals, then plan exciting activities for later in the week or month.