Latest news with #RebeccaRobbins
CTV News
3 days ago
- Health
- CTV News
When you snooze, you might lose hours of sleep each month. Here's how to stop
The snooze button has been a common feature of alarm clocks for decades. (PeopleImages/iStockphoto/Getty Images via CNN Newsource) When jolted awake by the blare of an alarm clock, it's tempting to reach for the snooze button to catch a bit more shut-eye. In my case, 'just five more minutes' is practically a morning mantra. And what's the harm? There's increasing debate about your snoozing habit, and whether or not it's silently sabotaging your morning. On the 'stop snoozing' side of the research, sleep scientist Dr. Rebecca Robbins suggests the snooze alarm may actually cost us sleep. 'That first alarm may interrupt vital stages of sleep, and anything that you might be able to get after hitting the snooze alarm is probably going to be low quality and fragmented sleep,' said Robbins, an associate scientist for the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital. The average snoozer takes an extra 11 minutes after their first alarm, according to a new study coauthored by Robbins that used data from the sleep-tracking app SleepCycle. That adds up to about one night's worth of sleep per month spent snoozing. As we sleep, the brain cycles through different stages of neurological activity and the second half of the night is dominated by rapid eye movement (REM) sleep, when most of our dreaming is thought to take place. It's an important sleep stage for our cognitive function and memory consolidation, said Robbins, who is also an assistant professor of medicine at Brigham and Women's Hospital. 'When you press the snooze button, especially for just a few minutes at a time, you're not likely to return to that REM stage,' Robbins said. But for a different take, there are sleep experts like Dr. Justin Fiala, a pulmonary, critical care and sleep medicine physician at Northwestern Medicine Canning Thoracic Institute. There isn't consensus on whether this lighter sleep achieved during a snooze session always does more harm than good, said Fiala, who is also an assistant professor at Northwestern Medicine. On one hand, losing out on quality sleep instead of just waking up later may increase the risk of cognitive impairment and lower one's mood. 'Certainly, if you're feeling worse off (and) more tired from the snooze alarm, I would recommend going back to waking up cold turkey without it,' said Fiala, who also runs the CommunityHealth Chicago sleep clinic. On the other hand, those with a certain chronotype — a natural disposition determined by factors such as age and genetics — may benefit from the habit, Fiala said, referencing a 2023 study which found night owls tend to rely on their snooze button more. 'If your chronotype is nocturnal, you're a night owl, but your work schedule requires you to be up at 5 a.m., that increases the dissonance between what your body is naturally inclined to do,' Fiala said. For these night owls, the brief period of light sleep induced by the snooze button may actually help them transition from deeper stages of sleep interrupted by the first alarm into wakefulness, he said, adding that more research should be done to fully understand this effect and its limitations. Regardless of one's chronotype, this distinction of who gets the most out of snoozing can also help inform how to get the most out of snoozing. Consistency is key Most sleep experts emphasize adults get the recommended 7 to 9 hours of sleep per night for good health and emotional well-being. Sleeping enough can also reduce feelings of tiredness upon waking, but the consistency of your sleep timing is just as important as duration, said Kimberly Honn, an associate professor of psychology at Washington State University Spokane. At deep stages of sleep, electric pulses of the brain reach a highly rhythmic pattern different from our more erratic, awakened state, she explained. Trying to wake up during these stages cuts important brain maintenance processes short and can lead one to experience the foggy effects of sleep inertia, which can last for several minutes or even hours after waking up. When the body is accustomed to a regular sleep schedule, it may reduce the experience of sleep inertia upon waking, Honn said. The body can grow accustomed to moving through each sleep stage at similar times, ensuring sleep cycles are completed before waking and eventually allowing you to fall asleep faster. 'In the perfect world, we would not be relying on an alarm clock at all,' Robbins said. 'We would be able to fall asleep and wake up naturally and have energy throughout the day.' Fiala said he generally recommends varying bedtimes by no more than 30 minutes per night, even on weekends. If you have to switch schedules, he says you should change it incrementally over time. Optimizing your morning routine It's possible people who use the snooze button less simply don't have the luxury to sleep past their alarm, Robbins suggested. Inflexible work schedules could require first responders to start their shift promptly, or parents may have to rally their children out the door and toward the school bus. For this reason, Robbins recommends those trying to ditch a snoozing habit introduce more time constraints into their morning routine by setting the first alarm as late as possible. 'Ask yourself: Is there anything in that morning routine that you could maybe do without? Or maybe you could find a way to do it faster?' Robbins said. Snoozing could also mean you're losing out on time that could be used for adding wakefulness-promoting habits into your morning routine. The heaviest snoozers tracked in Robbins' study used around 22 to 27 minutes resting after the first alarm — time that could be used for stretching, journaling or cooking a nutritious breakfast, Robbins suggested. 'We talk a lot about wind down routines and bedtime rituals. I think morning rituals are also really lovely to help you get excited about your day,' Robbins said. 'It's important to find something to look forward to, whether that's a meeting in the morning, making yourself a cup of coffee, whatever helps motivate you (and) gets you out of bed.' Timing your alarm to the sunrise and allowing natural light to come through your windows in the morning can also help signal your body to wake up, Honn said. By Kameryn Griesser, CNN
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First Post
3 days ago
- Health
- First Post
Wake-up call: How snoozing your alarm is costing you more sleep
A study by Mass General Brigham has found that hitting the snooze button on a morning alarm does more harm than good. Not only does it disrupt the important REM sleep stages, required for optimal cognitive functioning, but it also leads to poorer sleep quality and grogginess throughout the day. So, how can you fix this habit? read more A new study from researchers at Mass General Brigham, the largest hospital-based research group in the US, has found that the cherished snooze button might be doing more harm than good. AI-generated representative image We've all been there. Monday morning, alarm blasting, and without even thinking, your hand shoots out to hit snooze. 'Just five more minutes', you whisper to yourself. Maybe even ten. But while those extra moments under the covers feel like sweet relief, they might actually be messing with your sleep more than helping. A new study from researchers at Mass General Brigham, the largest hospital-based research group in the US, has found that the cherished snooze button might be doing more harm than good. STORY CONTINUES BELOW THIS AD Published in Scientific Reports, the study analysed over 3 million nights of sleep using data from the Sleep Cycle app. And what it found could make you rethink your morning routine. So, how common is snoozing? What does it really do to your brain and body? And is there a better way to wake up? Here's a closer look. You are not the only one If you thought you were alone in your morning snooze ritual, think again. The study led by researchers at Mass General Brigham shows that reaching for the snooze button is a habit shared by many around the world. Using data from more than 21,000 users of the Sleep Cycle app, the team discovered that nearly 56 per cent of sleep sessions involved hitting the snooze button. On average, users squeezed in about 11 extra minutes of sleep between alarms before actually getting out of bed. 'Many of us hit the snooze alarm in the morning with the hope of getting a little more sleep,' explained Dr Rebecca Robbins, the study's lead author and a sleep expert at Brigham and Women's Hospital. 'But that extra sleep is usually very light and fragmented,' she added. On average, people squeeze in about 11 extra minutes of sleep between alarms before actually getting out of bed. Representational Image/Pixabay The research also showed that snoozing is far more common on weekdays, particularly Monday through Friday, when rigid work schedules make early wake-ups unavoidable. On weekends, people are less likely to snooze, perhaps because they're waking up on their own or simply allowing themselves more rest. Interestingly, those clocking fewer than five hours of sleep per night were found to be the least likely to snooze, likely because they had no choice but to get moving immediately due to responsibilities or time constraints. STORY CONTINUES BELOW THIS AD Geographically, the snoozing trend was most prominent in countries like the United States, Sweden, and Germany. Meanwhile, users in Japan and Australia were least likely to delay their alarms. Why snoozing does more harm than good While those few extra minutes in bed might feel like a small morning luxury, experts warn that snoozing could be quietly sabotaging the quality of your rest—and your day. According to Robbins, the sleep we get after pressing snooze is typically fragmented and shallow, meaning it doesn't offer the same restorative benefits as uninterrupted sleep. Instead of feeling refreshed, many people end up groggier than before. 'Certainly, if you're feeling worse off (and) more tired from the snooze alarm, I would recommend going back to waking up cold turkey without it,' Fiala, who also runs the CommunityHealth Chicago sleep clinic told CNN. But why does this happen? This is because the last stages of sleep before we naturally wake up are crucial. This is when our brain gets rich amounts of rapid eye movement (REM) sleep, important for memory and emotional processing. According to Robbins, the sleep we get after pressing snooze is typically fragmented and shallow, meaning it doesn't offer the same restorative benefits as uninterrupted sleep. Image for Representation 'The hours just before waking are rich in rapid eye movement sleep. Hitting the snooze alarm will interrupt these critical stages of sleep and typically only offer you light sleep in between snooze alarms,' said Robbins. STORY CONTINUES BELOW THIS AD So while hitting snooze might seem harmless, it's not just costing you a few extra minutes; it could be robbing you of the quality sleep your body needs to function at its best. What should you do? Tempting as it may be to sneak in those extra few minutes of sleep, experts suggest you're better off resisting the snooze button altogether. 'The best approach for optimising your sleep and next day performance is to set your alarm for the latest possible time, then commit to getting out of bed when your first alarm goes off,' said Robbins. In short: set it and don't forget it. Another strategy is to build a consistent sleep schedule. According to Kimberly Honn, associate professor of psychology at Washington State University Spokane, maintaining regular sleep and wake times helps your body complete its sleep cycles properly, reducing that groggy, fogged-up feeling known as sleep inertia. At deep stages of sleep, electric pulses of the brain reach a highly rhythmic pattern, Honn explained to CNN. Trying to wake up during these stages cuts important brain maintenance processes short and can lead one to experience sleep inertia, which can last for several minutes or even hours. STORY CONTINUES BELOW THIS AD But when your body follows a regular routine, it starts to move through sleep stages at predictable times. That way, you're more likely to wake during lighter sleep, and feel sharper and more refreshed. Having a morning routine can help with waking up early, and you will be less likely to hit the snooze button. AI-generated representative image 'In the perfect world, we would not be relying on an alarm clock at all,' said Robbins. 'We would be able to fall asleep and wake up naturally and have energy throughout the day.' If you're struggling to make the switch, try giving yourself something to look forward to in the morning, a warm cup of tea, your favourite breakfast, or a quick walk in the sun. It's all about building a routine that supports both your body and your motivation. And if you must tweak your schedule, do it slowly. Sleep specialist Fiala advises adjusting your bedtime by no more than 30 minutes, even on weekends. Shifting gradually, he says, is better than shocking your system. The bottom line: Better sleep starts the moment you stop snoozing. STORY CONTINUES BELOW THIS AD With input from agencies
Time of India
27-05-2025
- Health
- Time of India
The shocking affects of hitting the snooze button in the morning!
A recent study by Mass General Brigham reveals that over half of sleep sessions involve snoozing, averaging 11 minutes of extra rest. Researchers analyzed sleep data from over 21,000 users, finding heavy snooze users exhibit erratic sleep schedules. Experts warn that snoozing disrupts restorative sleep stages, particularly REM sleep, and advise against its use for optimal rest. O ften, when someone aims to wake up at 6 a.m., the temptation to steal a few extra minutes of sleep by hitting the snooze button is all too common. It feels like a harmless indulgence. A few peaceful moments before the day begins. But are those brief moments of rest really doing anything good for the body? A new study suggests that those couple of moments might be doing more harm than good. A new study led by researchers at Mass General Brigham found that, despite sleep experts warning against using the snooze function on an alarm clock, it's a common practice. The findings are published in Scientific Reports . Though sleep experts recommend against snoozing after a wake-up alarm, the new study found that more than 50% of sleep sessions included snoozing, with users averaging 11 minutes of extra rest. To understand how people use the snooze function, the researchers analyzed more than 3 million nights of sleep data from over 21,000 users of the Sleep Cycle app. They found that the snooze function was used in nearly 56% of logged sleep sessions. Around 45% of study subjects hit the snooze button on more than 80% of mornings. These heavy users snoozed, on average, 20 minutes a day. 'Many of us hit the snooze alarm in the morning with the hope of getting a 'little more sleep,' but this widely practiced phenomenon has received little attention in sleep research. In a global sample we found that more than half of sleep sessions end in a snooze alarm, and users spent an average of 11 minutes in between snooze alarms each morning before waking,' lead author Rebecca Robbins, PhD, in the Division of Sleep and Circadian Disorders Medicine at Brigham and Women's Hospital, a founding member of the Mass General Brigham healthcare system said in a statement. Interestingly, the dependency on the snooze button varied by day of the week. More snooze alarms were used during the typical work week (Monday through Friday), with the lowest snooze alarm utilization on Saturday and Sunday mornings! The researchers also found that snooze alarm was used less among those sleeping five or fewer hours. This could be because short sleepers are cutting sleep short due to occupational responsibilities, which would require them to wake up and start their day, leaving little time for a snooze. Meanwhile, the heavy users of the snooze alarm (those relying on the snooze alarm on more than 80% of mornings studied) spent on average 20 minutes in between snooze alarms. The researchers noticed that heavy snooze alarm users also showed more erratic sleep schedules than other categories of users. Covid Strikes India Again: 1,000 Active Cases in the Country, Kerala Tops List | All You Should Know While many think the snooze button is saving them some sleep, in reality, it is disrupting restorative sleep. 'Unfortunately, the snooze alarm disrupts some of the most important stages of sleep. The hours just before waking are rich in rapid eye movement sleep. Hitting the snooze alarm will interrupt these critical stages of sleep and typically only offer you light sleep in between snooze alarms. The best approach for optimizing your sleep and next day performance is to set your alarm for the latest possible time, then commit to getting out of bed when your first alarm goes off,' Robbins added. The researchers also noticed that people living in the US, Sweden, and Germany had the highest snooze button use, while those living in Japan and Australia had the lowest. One step to a healthier you—join Times Health+ Yoga and feel the change
CTV News
26-05-2025
- Health
- CTV News
Snooze alarms may cost you vital sleep — three experts weigh in on the habit
The snooze button has been a common feature of alarm clocks for decades. PeopleImages/iStockphoto/Getty Images via CNN Newsource When jolted awake by the blare of an alarm clock, it's tempting to reach for the snooze button to catch a bit more shut-eye. In my case, 'just five more minutes' is practically a morning mantra. And what's the harm? There's increasing debate about your snoozing habit, and whether or not it's silently sabotaging your morning. On the 'stop snoozing' side of the research, sleep scientist Dr. Rebecca Robbins suggests the snooze alarm may actually cost us sleep. 'That first alarm may interrupt vital stages of sleep, and anything that you might be able to get after hitting the snooze alarm is probably going to be low quality and fragmented sleep,' said Robbins, an associate scientist for the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital. The average snoozer takes an extra 11 minutes after their first alarm, according to a new study coauthored by Robbins that used data from the sleep-tracking app SleepCycle. That adds up to about one night's worth of sleep per month spent snoozing. As we sleep, the brain cycles through different stages of neurological activity and the second half of the night is dominated by rapid eye movement (REM) sleep, when most of our dreaming is thought to take place. It's an important sleep stage for our cognitive function and memory consolidation, said Robbins, who is also an assistant professor of medicine at Brigham and Women's Hospital. 'When you press the snooze button, especially for just a few minutes at a time, you're not likely to return to that REM stage,' Robbins said. But for a different take, there are sleep experts like Dr. Justin Fiala, a pulmonary, critical care and sleep medicine physician at Northwestern Medicine Canning Thoracic Institute. There isn't consensus on whether this lighter sleep achieved during a snooze session always does more harm than good, said Fiala, who is also an assistant professor at Northwestern Medicine. On one hand, losing out on quality sleep instead of just waking up later may increase the risk of cognitive impairment and lower one's mood. 'Certainly, if you're feeling worse off (and) more tired from the snooze alarm, I would recommend going back to waking up cold turkey without it,' said Fiala, who also runs the CommunityHealth Chicago sleep clinic. On the other hand, those with a certain chronotype — a natural disposition determined by factors such as age and genetics — may benefit from the habit, Fiala said, referencing a 2023 study which found night owls tend to rely on their snooze button more. 'If your chronotype is nocturnal, you're a night owl, but your work schedule requires you to be up at 5 a.m., that increases the dissonance between what your body is naturally inclined to do,' Fiala said. For these night owls, the brief period of light sleep induced by the snooze button may actually help them transition from deeper stages of sleep interrupted by the first alarm into wakefulness, he said, adding that more research should be done to fully understand this effect and its limitations. Regardless of one's chronotype, this distinction of who gets the most out of snoozing can also help inform how to get the most out of snoozing. Consistency is key Most sleep experts emphasize adults get the recommended 7 to 9 hours of sleep per night for good health and emotional well-being. Sleeping enough can also reduce feelings of tiredness upon waking, but the consistency of your sleep timing is just as important as duration, said Kimberly Honn, an associate professor of psychology at Washington State University Spokane. At deep stages of sleep, electric pulses of the brain reach a highly rhythmic pattern different from our more erratic, awakened state, she explained. Trying to wake up during these stages cuts important brain maintenance processes short and can lead one to experience the foggy effects of sleep inertia, which can last for several minutes or even hours after waking up. When the body is accustomed to a regular sleep schedule, it may reduce the experience of sleep inertia upon waking, Honn said. The body can grow accustomed to moving through each sleep stage at similar times, ensuring sleep cycles are completed before waking and eventually allowing you to fall asleep faster. 'In the perfect world, we would not be relying on an alarm clock at all,' Robbins said. 'We would be able to fall asleep and wake up naturally and have energy throughout the day.' Fiala said he generally recommends varying bedtimes by no more than 30 minutes per night, even on weekends. If you have to switch schedules, he says you should change it incrementally over time. Optimizing your morning routine It's possible people who use the snooze button less simply don't have the luxury to sleep past their alarm, Robbins suggested. Inflexible work schedules could require first responders to start their shift promptly, or parents may have to rally their children out the door and toward the school bus. For this reason, Robbins recommends those trying to ditch a snoozing habit introduce more time constraints into their morning routine by setting the first alarm as late as possible. 'Ask yourself: Is there anything in that morning routine that you could maybe do without? Or maybe you could find a way to do it faster?' Robbins said. Snoozing could also mean you're losing out on time that could be used for adding wakefulness-promoting habits into your morning routine. The heaviest snoozers tracked in Robbins' study used around 22 to 27 minutes resting after the first alarm — time that could be used for stretching, journaling or cooking a nutritious breakfast, Robbins suggested. 'We talk a lot about wind down routines and bedtime rituals. I think morning rituals are also really lovely to help you get excited about your day,' Robbins said. 'It's important to find something to look forward to, whether that's a meeting in the morning, making yourself a cup of coffee, whatever helps motivate you (and) gets you out of bed.' Timing your alarm to the sunrise and allowing natural light to come through your windows in the morning can also help signal your body to wake up, Honn said.
CNN
26-05-2025
- Health
- CNN
Snooze alarms may cost you vital sleep — three experts weigh in on the habit
Editor's note: Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep. When jolted awake by the blare of an alarm clock, it's tempting to reach for the snooze button to catch a bit more shut-eye. In my case, 'just five more minutes' is practically a morning mantra. And what's the harm? There's increasing debate about your snoozing habit, and whether or not it's silently sabotaging your morning. On the 'stop snoozing' side of the research, sleep scientist Dr. Rebecca Robbins suggests the snooze alarm may actually cost us sleep. 'That first alarm may interrupt vital stages of sleep, and anything that you might be able to get after hitting the snooze alarm is probably going to be low quality and fragmented sleep,' said Robbins, an associate scientist for the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital. The average snoozer takes an extra 11 minutes after their first alarm, according to a new study coauthored by Robbins that used data from the sleep-tracking app SleepCycle. That adds up to about one night's worth of sleep per month spent snoozing. As we sleep, the brain cycles through different stages of neurological activity and the second half of the night is dominated by rapid eye movement (REM) sleep, when most of our dreaming is thought to take place. It's an important sleep stage for our cognitive function and memory consolidation, said Robbins, who is also an assistant professor of medicine at Brigham and Women's Hospital. 'When you press the snooze button, especially for just a few minutes at a time, you're not likely to return to that REM stage,' Robbins said. But for a different take, there are sleep experts like Dr. Justin Fiala, a pulmonary, critical care and sleep medicine physician at Northwestern Medicine Canning Thoracic Institute. There isn't consensus on whether this lighter sleep achieved during a snooze session always does more harm than good, said Fiala, who is also an assistant professor at Northwestern Medicine. On one hand, losing out on quality sleep instead of just waking up later may increase the risk of cognitive impairment and lower one's mood. 'Certainly, if you're feeling worse off (and) more tired from the snooze alarm, I would recommend going back to waking up cold turkey without it,' said Fiala, who also runs the CommunityHealth Chicago sleep clinic. On the other hand, those with a certain chronotype — a natural disposition determined by factors such as age and genetics — may benefit from the habit, Fiala said, referencing a 2023 study which found night owls tend to rely on their snooze button more. 'If your chronotype is nocturnal, you're a night owl, but your work schedule requires you to be up at 5 a.m., that increases the dissonance between what your body is naturally inclined to do,' Fiala said. For these night owls, the brief period of light sleep induced by the snooze button may actually help them transition from deeper stages of sleep interrupted by the first alarm into wakefulness, he said, adding that more research should be done to fully understand this effect and its limitations. Regardless of one's chronotype, this distinction of who gets the most out of snoozing can also help inform how to get the most out of snoozing. Most sleep experts emphasize adults get the recommended 7 to 9 hours of sleep per night for good health and emotional well-being. Sleeping enough can also reduce feelings of tiredness upon waking, but the consistency of your sleep timing is just as important as duration, said Kimberly Honn, an associate professor of psychology at Washington State University Spokane. At deep stages of sleep, electric pulses of the brain reach a highly rhythmic pattern different from our more erratic, awakened state, she explained. Trying to wake up during these stages cuts important brain maintenance processes short and can lead one to experience the foggy effects of sleep inertia, which can last for several minutes or even hours after waking up. When the body is accustomed to a regular sleep schedule, it may reduce the experience of sleep inertia upon waking, Honn said. The body can grow accustomed to moving through each sleep stage at similar times, ensuring sleep cycles are completed before waking and eventually allowing you to fall asleep faster. 'In the perfect world, we would not be relying on an alarm clock at all,' Robbins said. 'We would be able to fall asleep and wake up naturally and have energy throughout the day.' Fiala said he generally recommends varying bedtimes by no more than 30 minutes per night, even on weekends. If you have to switch schedules, he says you should change it incrementally over time. It's possible people who use the snooze button less simply don't have the luxury to sleep past their alarm, Robbins suggested. Inflexible work schedules could require first responders to start their shift promptly, or parents may have to rally their children out the door and toward the school bus. For this reason, Robbins recommends those trying to ditch a snoozing habit introduce more time constraints into their morning routine by setting the first alarm as late as possible. 'Ask yourself: Is there anything in that morning routine that you could maybe do without? Or maybe you could find a way to do it faster?' Robbins said. Snoozing could also mean you're losing out on time that could be used for adding wakefulness-promoting habits into your morning routine. The heaviest snoozers tracked in Robbins' study used around 22 to 27 minutes resting after the first alarm — time that could be used for stretching, journaling or cooking a nutritious breakfast, Robbins suggested. 'We talk a lot about wind down routines and bedtime rituals. I think morning rituals are also really lovely to help you get excited about your day,' Robbins said. 'It's important to find something to look forward to, whether that's a meeting in the morning, making yourself a cup of coffee, whatever helps motivate you (and) gets you out of bed.' Timing your alarm to the sunrise and allowing natural light to come through your windows in the morning can also help signal your body to wake up, Honn said.
