WHY YOU SHOULD AVOID HITTING THE SNOOZE BUTTON
Hand hitting the snooze button on alarm clock
We all know that feeling… “just oooonneee more minute in bed!”... and we hit the snooze button on our phone or alarm clock. Maybe we hit the snooze a few times! It may seem like a harmless habit to continue to sleep for a few extra minutes and then a few minutes more but it has more negative side effects than you might expect. Neuroscientist Dr. Aarthi Ram says,
"You're not going to feel more rested by continuing to snooze your alarm clock. The problem with snoozing your alarm clock is that the fragmented sleep it brings isn't just without benefit, it might actually affect the rest of your day. The 10 more minutes of sleep you're granting yourself over and over and over isn't productive sleep. If anything, all of that interrupted sleep will make you feel more groggy." - Dr. Ram | Houston Methodist
There is a space between our sleeping and waking minds called ‘sleep inertia’. In this space, we’re not using the active, daytime, thinking mind yet. Instead we’re still in a liminal space in which we don’t have access to our logic or ability to make the best decisions for ourselves and our wellbeing. So, the work becomes to prepare ourselves to override the temptation and automated response to hitting the snooze button.
Before we get into how to override this temptation, let’s talk more about the negative effects of sleeping in.
Negative effects of sleeping in:
Opposite to what you might think, oversleeping does not lead to more alertness during the day. In fact, it leads to even more grogginess.
Consistently hitting the snooze button can start to interrupt your deep REM sleep, leading to frequent broken nights of sleep and overall sleep issues.
The aforementioned can lead to anxiety, low energy, and memory issues.
Sleeping in too late is also associated with back pain, headaches, and a great risk of heart disease.
This can all be prevented by preparing the night before to get up in a timely manner and avoid hitting the snooze button. Here are some great tips for preparing for a great night of sleep and a productive morning (snooze-free!).
Tips to Prepare to wake up well:
Avoid scrolling on your phone. One hour to 30 minutes before you go to bed, put your phone in the other room so that you can’t look at it into the late hours of the night. * Bonus - having your phone in the other room (if it’s your alarm) will make you get out of bed in the first place to go and grab it in the morning!
Set your alarm to a fun, motivating song. It could be one of your favorite songs or one that really makes you want to dance when you hear it.
Watch the sunset to sync up your circadian rhythm and promote healthy melatonin levels. Watch the sunrise if you can as well! Getting our circadian rhythm on track is extremely helpful for great sleep.
“Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.” - Sleep Foundation
Stop drinking caffeine by noon and avoid alcohol before bed.
Create a dark and warm environment to sleep. Eliminate any outside distractions that could keep you from getting the deepest rest.
Have a nighttime routine that helps you wind down. For example, take a shower/bath, read part of a book, do some gentle stretching, etc.
Go to sleep and get up at the same time. This sets up our biological clock for success.
Give yourself enough time to get a solid 7-9 hours of sleep.
Finally, the benefits of actually waking up right on time are not to be overlooked. Getting up right away and starting your day is the first ‘big task’ and accomplishment - this is a great confidence booster first thing in the morning! Waking up on time and not hitting the snooze button also promotes alertness, a stronger immune system, a better mood and leads to a better night’s sleep.
What will your nighttime routine look like to prepare yourself for a great night of sleep and a productive next morning?
If you are someone who struggles with more intense sleeping issues like insomnia, hypnotherapy is a great resource for that. Contact Andrea to set up a session > info@hypnotherapyandwellness.com | (310) 968-2560