😴 Snooze or Lose?

Why “Just 5 More Minutes” Might Be Hurting Your Brain

We’ve all been there: the alarm goes off, and without thinking, you hit snooze. Just 5 more minutes, right? What harm could it do?

Actually… more than you think.

Let’s break down what’s really happening when you keep snoozing—and what sleep experts want you to know.

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⏰ Snooze Isn’t as Harmless as It Seems

Sure, those few extra minutes feel like a gift. But here’s the truth:

• Most people snooze for 11 extra minutes a day

  ➝ That’s a full night of sleep lost every month 

• The sleep you get after the alarm?

  ➝ Low quality. It’s fragmented and shallow.

• It’s difficult to fall back into REM sleep, which is essential for: Memory, Focus, Mental clarity

In short, your brain’s not getting what it needs when you snooze. Instead of feeling refreshed, you might be waking up groggy and foggy.

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🧠 What the Experts Say

The sleep science community has mixed views—so here’s what two well-known sleep doctors suggest:

🛑 Dr. Rebecca Robbins (Harvard sleep researcher):

• Avoid the snooze button.

• Repeated alarms disrupt your sleep rhythm

  ➝ You’re better off getting up at your first alarm

✅ Dr. Justin Fiala (pulmonary & sleep medicine specialist):

• Snoozing might help some people, especially night owls

• Light sleep during the final minutes may ease the transition into wakefulness

  ➝ In some cases, it’s not always harmful

So, is snoozing always bad? Not necessarily. But for most people, it's a sign that better sleep habits are needed.

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🌙 The Real Fix: Build a Better Sleep Routine

Instead of relying on snooze, try these science-backed habits to wake up clearer and feel better:

✔️ Stick to consistent sleep and wake times, even on weekends

✔️ If you need to shift your sleep schedule, do it gradually

✔️ Set a realistic first alarm—and actually get up when it rings

✔️ The less you snooze, the more refreshed you’ll feel

Remember: Your morning really starts the night before.

Better sleep = better focus, better mood, and better you.