Latest news with #alarmclock
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
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.
CNET
13-05-2025
- CNET
Get My Favorite Hatch Alarm Clock for $30 Off With This Memorial Day Deal
Getting up in the morning isn't always something we want to do, but it gets easier the more you optimize your sleep. If that's your aim, now is a great time to ditch our old wake-up setup and upgrade to one of the best alarm clocks I've used: the Hatch Restore 3. Morning and night routines are so much easier with the right alarm clock, and I only wish that I hadn't waited so long to pick one up. You can grab the Hatch Restore 3 alarm clock now for just $140, a $30 savings. Why not let this Memorial Day deal help improve your sleep routine and set the tone for each day? Act fast, though, since these kinds of deals don't tend to stay around for long. The Hatch Restore 3 is far from the basic alarm apps on your phone. It's a small oasis of tranquility. It gently wakes you up with a simulated sunrise and soothing sounds. This device is a sound machine, a sunrise alarm clock and a nighttime routine saver all in one. Since I started using the Hatch Restore 3, my room has been phone-free at night, and boy, have I noticed a difference in my energy levels when I wake up. Read more: Best Sunrise Alarm Clocks How I use the Hatch Restore 3 Hatch/CNET Using this sunrise alarm clock is very straightforward. You connect your device to the Hatch Sleep app. From there, choose when to wake up with your preferred sound and light setting. You can choose from 13 different alarm sounds, ranging from meditative flutes to morning birds to ocean shores, and four different light hue settings, from dark pink to bright orange and yellow. You can also create a custom sunrise light. The Hatch Restore 3 now comes at even greater value, with its original price reduced from $170 to $140 when you buy the alarm clock directly from Hatch. Whether you're seeking to enhance your morning wake-up routine or looking for a great gift for a loved one, this alarm clock is a worthwhile investment in quality sleep. Read more: The Ideal Environment for the Best Sleep Ever
CNN
26-01-2025
- Health
- CNN
What's one small thing to help your sleep? A real alarm clock
Phones have replaced many things: computers, calculators, cameras and maps. But returning to an old-fashioned alarm clock instead of your phone might help you get up and go in the morning. 'Keeping the phone in another room will likely decrease the opportunity for distraction from sleep, and also decrease opportunity for sleep procrastination,' said Dr. Shalini Paruthi, sleep medicine attending physician at John J. Cochran Veterans Hospital in St. Louis and adjunct professor at St. Louis University School of Medicine. A phone by your bed could mean easy access to scroll at night and an easy snooze button in the morning. If you're planning to sleep better or wake up earlier to implement new routines in the new year, a small and helpful step may be trading your phone for an alarm clock. Stop the morning snoozing The best-case scenario is that you wouldn't need to hit snooze. 'Ideally, a person has gotten enough sleep that by the time the alarm rings, they are well rested and actually ready to get up,' Paruthi said. Hitting the snooze button once might help you psychologically by allowing you to ease into waking up, she added. But more than once isn't recommended because you aren't getting good sleep with the extra minutes. At the end of a night of sleep, people usually go in and out of a cycle called REM, or rapid eye movement sleep, said Dr. Brandon Peters-Mathews, a neurologist and sleep medicine physician with Virginia Mason Franciscan Health in Seattle, in an earlier CNN article. This stage is important for memory processing and creative sleeping, and fragmenting that sleep could affect brain function. Instead of setting an alarm for earlier than you need and hitting snooze, he recommends allowing deep, uninterrupted sleep until you absolutely must wake up. 'When you didn't get enough sleep or didn't get good quality sleep, the likelihood that an extra 5 to 10 minutes of sleep could make a meaningful impact is pretty low,' Dr. Joseph Dzierzewski, senior vice president of research and scientific affairs at the National Sleep Foundation, said via email. 'When we wake in the morning and aren't feeling refreshed, it is best to get up, start the day, and be intentional about taking steps that can set us up for success in the coming night.' With a phone alarm on your bedside table, it is easy to reach over and hit the snooze button. But dedicated alarm clocks have many ways to get you up and out of bed. 'Alarms come with a variety of features such as vibration, lights, noises, puzzles,' Paruthi said. Your phone disrupts your sleep Another benefit of not using your phone as an alarm is that you have an easier time removing it from your bedroom, which is helpful for sleep, Paruthi said. 'Ideally, a bedtime routine includes winding down, relaxing, and helping the brain transition from a 'go-go-go' state to a more calm, ready to fall asleep state,' she said. 'Having a phone at the bedside makes it really easy to roll over and start scrolling.' The bright light and content on your phone might make you more alert instead of drowsy, and screens can also lead to procrastinating about sleep and getting less than you originally intended, Paruthi said. And having your phone close by makes it more likely that you will use it, Dzierzewski said. 'Having a phone in close proximity could increase feelings of curiosity. … What might be happening that you aren't seeing?' he said. 'These feelings could be enough to entice you to roll over and check your phone, thus interfering with going to sleep, staying asleep or sleeping soundly.' If you aim to sleep for eight hours but then reach for your phone to scroll, two hours can fly by quickly, leaving you without the necessary amount of sleep. 'If my phone is in another room, I am less likely to get out from under my warm covers, and thus sleep those 2 hours between 10 and midnight, i.e., getting the 8 hours my brain and body thrive on,' Paruthi said in an email. How to wake up earlier and happier The only way to wake up earlier or more easily is to get good quality sleep, Dzierzewski said. Most adults should get seven to nine hours of sleep a night, according to the National Sleep Foundation. But population research from the foundation has shown that 60% of adults are not meeting that recommendation. 'Getting too little sleep or too much sleep can both be problematic and impact how well we function throughout the day,' Dzierzewski said. For better sleep, the National Sleep Foundation recommends some more small steps. You should get bright light in the daytime; exercise for at least 30 minutes five days a week; eat meals at consistent times; avoid heavy meals, nicotine, caffeine and alcohol before bed; use a consistent wind-down routine; sleep in a quiet, cool and dark place; and put electronics away an hour before bed. If you are getting enough sleep at night consistently but are still not sleeping well or waking up feeling rested, it may be time to get evaluated by a board-certified sleep physician for possible sleep disorders such as sleep apnea, restless legs syndrome or insomnia, Paruthi said. Ready to do more? Sign up for our LBB Sleep newsletter to get better sleep in 2025. If you need help setting and sustaining your sleep goals, try these tips for building habits.
