Latest news with #sleepquality
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.
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.
CNN
26-05-2025
- Health
- CNN
Snooze alarms may cost you vital sleep — three experts weigh in on the habit
Winding downFacebookTweetLink Follow 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.
BreakingNews.ie
21-05-2025
- Health
- BreakingNews.ie
What's a sleep divorce and could it help your relationship?
In today's wellness-focused world, where sleep is recognised as a crucial pillar of good health, 'sleep divorces' – where partners choose to sleep in separate beds or bedrooms – are becoming increasingly popular. This trend has even been embraced by several celebrities, including comedian Katherine Ryan. On the latest episode of her podcast What's My Age Again? – which was released on Tuesday – Ryan chatted with her guest Bryony Gordon about sleeping arrangements, and Gordon shared that: 'I like my sleep. I think sharing a bed with your husband is overrated.' Advertisement Ryan then revealed that she spends most nights sleeping in her children's nursery. When asked by Gordon if she shared a bed with her husband, Ryan said: 'I would. But he snores. He does sweat in his sleep sometimes. I prefer to sleep alone, but I would be willing to do it. But we have very small children who still wake through the night and I sleep in their room like the f****g dog on Peter Pan.' View this post on Instagram A post shared by What's My Age Again? (@whatsmyageagain_pod) We want to know why so many couples are opting for a sleep divorce and if separate beds are the key to a good night's sleep, so have consulted with some top sleep experts to find out… What are the typical reasons couples consider sleeping separately? 'Good-quality sleep is crucial for both physical and mental wellbeing, increasing energy levels, improving mood, and promoting better overall health,' says Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep . 'A sleep divorce can help couples to address potential sleep disruptions such as snoring or restlessness. 'If you are finding that sleeping with your partner is causing you to experience chronic lack of sleep, and you find that your health and wellbeing are suffering as a result, it may be time to consider a sleep divorce.' Advertisement Snoring is the number one disruption for getting a good night's sleep, according to research by the National Bed Federation . Listening to your partner snore can significantly hinder your sleep quality (Alamy/PA) A survey conducted by The Sleep Council in 2009, found that less than one couple in 10 (7%) had separate beds, suggesting the rate of separate sleeping has roughly doubled in the past decade. 'This research also found that 38% of men and 36% of women quoted snoring as the number one reason for a sleep divorce,' says Dr Ryan Cheong , ENT (Ear, Nose, Throat) consultant and sleep surgeon at Cleveland Clinic London. However, other factors such as fidgeting can also disrupt co-sleeping. Advertisement 'If your bed partner is fidgeting or moving around, or if you have different sleeping patterns these factors can potentially disrupt the quality of sleep,' notes Cheong. 'Also, if your partner has very strong, different preferences for their sleeping environment, like temperature, light exposure, mattress comfort or material, then that can be an issue as well.' (Alamy/PA) When should you seek help for snoring? 'With my patients we usually look into how to improve their co-sleeping and explore ways to reduce the symptoms of snoring first, before talking about a potential sleep divorce,' says Cheong. 'Snoring can improve through various lifestyle modifications, like diet and exercise, and with things like mandibular advancement devices.' But symptoms like loud snoring, gasping and choking noises during sleep and daytime tiredness and mood swings could signal a more serious issue like sleep apnea disorder. Exhaustion during the day could be a sign of sleep apnea (Alamy/PA) 'It is estimated that approximately eight million people in the UK have obstructive sleep apnea, and this can have significantly increased risk of things like strokes and heart attacks,' warns Cheong. 'There are different treatments on offer like hypoglossal nerve implants. Both the Genio Nyxoah and the Inspire implants trials that were conducted by myself and my team have been shown to improve both the patient's sleep apnea as well as snoring by the bed partner.' Advertisement Is there any research that suggests the opposite – that we actually sleep better next to someone else? ' Research suggests that there's a 10% increase in rapid eye movement sleep when we're co-sleeping,' explains Cheong. 'The discussions about why this might be the case stems from the social aspect of human evolution, that we tend to be quite social creatures in nature, and having a partner, and in this case a bed partner, gives us the sense of security.' What can couples do to improve their shared sleep environment? There are lots of things you can do to improve your sleep environment (Alamy/PA) 'Ensure that you are having good discussions about your sleeping schedules and are optimising your sleeping environment,' advises Cheong. 'Make sure that the room is as dark as possible, for example. 'Lower temperatures can also help with having a good night's sleep. So, be mindful of the temperatures, the material of the mattress, the material of the blanket, and the preferences of your bed partner.' How would you recommend someone bringing up the idea of a sleep divorce to their partner? 'As long as the discussion and the request is coming from a place of respect, love and understanding, then it's more likely to be received well by your bed partner when the subject is brought up,' says Cheong. Patel agrees and adds: 'If you think that a sleep divorce may be beneficial, discuss the idea with your partner and try testing it out for a short period of time to see if it works for you. Advertisement 'Whilst some may assume that a sleep divorce hinders bedroom intimacy between couples, in fact, it can significantly enhance intimacy and the overall quality of a couple's sex life, particularly for those in long-term relationships. This is because increased energy levels and improved mood from better sleep are important factors in encouraging a healthy libido.'
Fox News
20-05-2025
- Health
- Fox News
Most sleep-deprived cities in US revealed in report: Where does yours rank?
Where you live could affect how you sleep at night. New research from Innerbody revealed that some areas of the country are more sleep-deprived than others. The study used data from the Centers for Disease Control and Prevention (CDC) and other benchmarks from the 100 most populous cities in the U.S., ranking each on sleep duration and quality. For each city, the researchers analyzed the prevalence of five metrics — physical activity, obesity, alcohol consumption, mental distress, and noise and light pollution — all of which can impact sleep quality. Below are the top 10 most sleep-deprived cities, according to the study results. The researchers noted that many of these cities are in the eastern half of the U.S., and Ohio appears multiple times. While these cities ranked as the most overall sleep-deprived, Honolulu, Hawaii, placed No. 1 for worst sleep duration, with 42.3% of adults getting fewer than seven hours of shuteye per night. That's followed by Norfolk, Virginia; New Orleans, Louisiana; Detroit, Michigan; and Huntsville, Alabama. Memphis, Tennessee, ranked No. 1 for the city with the worst sleep quality, followed by New Orleans, Louisiana; Norfolk, Virginia; Cincinnati, Ohio; and Corpus Christi, Texas. The study also identified the country's least sleep-deprived cities, listed below. The researchers commented that cooler temperatures in some of these locations could boost sleep quality. Sleep expert Wendy Troxel, PhD – a RAND Corporation senior behavioral specialist and licensed clinical psychologist in Utah – confirmed in an interview with Fox News Digital that, per her own research, location can have an impact on sleep. "It's often said that your zip code can influence your health as much as your genetic code," she said. "Together, these results highlight that this saying holds true for sleep health as well." "It's often said that your zip code can influence your health as much as your genetic code." Troxel's latest research, published in the journal Sleep Health, showed that improving sleep health requires "moving beyond individual-focused approaches and considering broader strategies" in relation to neighborhoods, she said. This includes investing in neighborhood improvements to enhance sleep quality and overall population health. For more Health articles, visit "Considering the strong connection between sleep health issues and preventable chronic diseases like cardiovascular disease, diabetes and stroke, our findings suggest that interventions aimed at improving neighborhood conditions could yield significant benefits," she added.
