Is snoozing bad for you?

For many of us, the morning routine goes something like this: alarm goes off, hand reaches out, snooze button gets tapped… once, twice, maybe more. But is this daily habit totally harmless, or is it actually harming your sleep?

For years, snoozing has had a bad reputation. The common belief is that repeatedly drifting in and out of sleep disrupts your natural sleep cycle and leaves you feeling groggy. There is some truth to this- waking up multiple times can contribute to what’s known as sleep inertia, the foggy, sluggish feeling many people experience in the morning.

However, more recent studies suggest the picture isn’t so clear-cut, suggesting that habitual snoozers lost only a few minutes of sleep per night and did not experience worse mood or increased tiredness compared to those who got up immediately. In fact, some findings suggest that short periods of snoozing (around 20-30 minutes) may even help ease the transition from deep sleep to wakefulness.

Similarly, research indicates that snoozing does not significantly affect cognitive performance, although experts caution that the evidence is still limited. 

Despite these findings, sleep specialists still tend to advise against relying on the snooze button. The main issue isn’t necessarily the snoozing itself, it’s what it represents.

If you regularly need multiple alarms to wake up, it could be a sign that you’re not getting enough sleep in the first place. Repeatedly falling back asleep can also fragment your rest, meaning the extra minutes you gain aren’t particularly restorative.

There’s also a psychological factor. Each time you snooze, you’re essentially training your brain to ignore your alarm, which can make waking up feel harder over time.

In short: occasional snoozing isn’t likely to harm you, but relying on it every morning isn’t ideal. If you’re well-rested and only snooze briefly, it’s unlikely to have a significant impact. But if you’re hitting snooze repeatedly or for long periods, it may be worth looking at your overall sleep habits instead.

One overlooked factor in all of this is how you wake up. Using your smartphone as an alarm often means starting your day with notifications, emails, and social media- hardly the calmest way to wake.

A dedicated alarm clock offers a simpler, more intentional routine. Without the distraction of a screen, you’re less likely to fall into the habit of scrolling (and snoozing repeatedly). Many people find that switching to a traditional alarm clock helps them wake more decisively and start the day with greater focus.

Snoozing isn’t the villain it’s often made out to be, but it’s not a perfect habit either. The key is balance: prioritise a good night’s sleep, keep snoozing to a minimum, and create a morning routine that works for you, ideally by incorporating a traditional alarm clock. 

Sometimes, the simplest solution is also the most effective- set your alarm clock, wake up with intention, and start your day on the right note.