Snooze button lovers may find relief in recent research suggesting the habit might not be as harmful as sleep experts have long claimed.
At a Glance
- Recent studies challenge the conventional wisdom that using the snooze button is universally harmful to sleep quality
- More than half of adults habitually hit the snooze button, averaging 2.5 times for an extra 11 minutes of sleep
- Night owls and young adults are most likely to benefit from strategic snoozing
- Consistent sleep schedules and proper sleep duration remain more important than snoozing habits
- If you struggle with sleep disorders or insomnia, snoozing may worsen your sleep problems
The Great Snooze Debate
For decades, sleep experts have warned against the perils of the snooze button, claiming it disrupts deep, restorative sleep and leaves you feeling groggier than if you had simply gotten up with the first alarm. However, new research is challenging this long-held belief. Several studies now suggest that for some people—particularly night owls who struggle with early wake times—hitting snooze might actually ease the transition into wakefulness without significant negative consequences.
A surprising study from Stockholm University found that snoozing did not significantly impact overall sleep quality or next-day function for many participants. In fact, researchers noted that “the researchers were especially surprised that snoozing did not affect self-reported mood or sleepiness.” Participants who used the snooze function lost an average of only six minutes of sleep over a half-hour snoozing period—a minimal impact that might be worth the gentler wake-up for some people.
When Snoozing Becomes Problematic
Despite these findings, sleep specialists maintain that certain groups should still avoid the snooze button. Those with diagnosed sleep disorders, insomnia, or people who consistently struggle to fall asleep at night may worsen their conditions by disrupting their morning sleep cycles. The final hours of sleep often contain more REM sleep, which plays a crucial role in memory consolidation and emotional regulation.
Chronic snoozers should also consider what their habit might reveal about their overall sleep health. Frequently needing to hit snooze multiple times could indicate you’re not getting enough quality sleep or that you might have an undiagnosed sleep disorder. In these cases, the solution isn’t a better alarm strategy but addressing the underlying sleep deficiency or seeking medical advice from a sleep specialist.
Breaking the Cycle: Practical Solutions
If you decide your snooze habit needs breaking, sleep experts recommend several effective strategies. Start by ensuring you’re getting the recommended 7-8 hours of sleep nightly, which may require going to bed earlier. Place your alarm across the room, forcing you to get out of bed to turn it off. Morning light exposure is crucial—open curtains immediately or step outside briefly to reset your internal clock.
Consider investing in a sunrise alarm clock that gradually brightens your room, mimicking natural sunrise and providing a gentler wake-up. Perhaps most importantly, maintain consistent sleep and wake times—even on weekends. Sleep experts emphasize that a regular sleep schedule does more for morning alertness and overall health than any alarm strategy. If you consistently need extra sleep, it’s better to set your alarm for your actual wake-up time rather than planning multiple snooze sessions.
The Bottom Line
The snooze button isn’t universally good or bad—its impact depends largely on your individual sleep patterns, chronotype, and overall sleep health. If you’re sleeping well through the night and find that a brief snooze session helps you feel more alert, the research suggests this habit may not be harmful. However, if you’re struggling with sleep quality or quantity, addressing those fundamental issues will likely provide more benefit than any morning alarm strategy.
The ideal scenario, according to most sleep specialists, is waking naturally without an alarm at all—a sign your body is getting adequate rest on a consistent schedule. Until you reach that sleep nirvana, be mindful of how your morning routine affects your day, and don’t hesitate to consult a sleep specialist if persistent tiredness affects your quality of life.
