When your alarm buzzes and you tap "snooze" for just a few more minutes, it might seem harmless.
But those extra moments could be messing with your sleep more than you think.
Here’s what sleep experts say about the risks of snoozing — and how to stop it for good.
Snoozing robs you of a full night’s sleep each month
According to data from the SleepCycle app, the average snoozer adds around 11 minutes after their first alarm.
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Over time, that adds up to one full night of lost, poor-quality sleep every single month.
You miss out on critical REM sleep
REM sleep dominates the latter half of the night and plays a key role in memory and mental clarity.
Hitting snooze disrupts this vital phase, depriving you of the brain-boosting benefits it brings.
Fragmented sleep makes you feel more tired
Dr. Rebecca Robbins explains that snooze-induced sleep is usually broken and low in quality.
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Instead of feeling refreshed, you're more likely to wake up groggy and unrested.
Sleep inertia can last for hours
Waking up during your deepest sleep stages, which often happens when snoozing, can lead to sleep inertia - a foggy, sluggish state that can stick with you for several hours.
Night owls are the most frequent snoozers
Research from 2023 shows that evening types are more prone to hitting snooze.
For them, those extra minutes might ease the transition into wakefulness - but it still comes at a cost.
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There's no one-size-fits-all solution
Dr. Justin Fiala of Northwestern Medicine notes that for some, snoozing might be beneficial - especially when sleep schedules clash with daily routines.
But it requires awareness and adaptation.
Sleep consistency beats total hours
Experts still recommend 7–9 hours of sleep, but stress that going to bed and waking up at consistent times is just as critical.
A regular rhythm reduces sleep inertia and improves quality.
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Defeat snoozing by setting a later alarm
One simple way to stop snoozing is to set your alarm for the latest possible time that still allows you to be on schedule.
It removes the temptation of drifting back to low-quality sleep.
Replace snooze time with meaningful moments
Instead of hitting snooze, use those minutes for purposeful activities - stretching, journaling, or eating a healthy breakfast.
This can help kickstart your day in a more energized way.
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Morning routines matter
Creating a morning ritual you look forward to - like brewing your favorite coffee or soaking in natural sunlight - can help you get up easier and resist the urge to snooze.
This article is based on information from CNN Health.