The Impact of Snooze Alarms on Sleep Quality and Wakefulness
A new global study highlights how snooze alarms disrupt critical sleep stages and impact morning alertness, emphasizing the importance of setting a consistent, early wake-up time.
Many individuals rely on snooze alarms to help them wake up in the morning, despite expert advice cautioning against this habit. Recent research led by scientists at Mass General Brigham analyzed sleep data from over 21,000 people worldwide using the sleep analysis app Sleep Cycle. The findings reveal that nearly 56% of sleep sessions concluded with a snooze alarm, and on average, users spent about 11 minutes in between snooze periods each morning.
The study also showed that around 45% of participants pressed the snooze button in more than 80% of mornings, with heavy users snoozing roughly 20 minutes daily. Snooze alarm use was highest during weekdays, especially from Monday to Friday, and decreased significantly on weekends. Interestingly, individuals who slept fewer hours—five or less per night—exhibited lower snooze usage, possibly due to their schedules requiring early waking and less opportunity for extra sleep.
Heavy snoozers—those relying on the alarm more than 80% of the time—also displayed more irregular sleep patterns and spent more time in between alarms. Geographic differences were notable, with the highest snooze rates observed in the U.S., Sweden, and Germany, while Japan and Australia showed lower usage.
Sleep experts warn that snooze alarms can fragment vital sleep stages, especially rapid eye movement (REM) sleep, which occurs predominantly just before waking. Interrupting these stages with repeated snoozes leads to lighter sleep, which can diminish overall sleep quality and impair morning alertness.
The research indicates that the best approach to waking up refreshed is to set your alarm for the latest possible time and commit to getting out of bed immediately when it rings, thereby minimizing sleep disruption and promoting better overall health.
Source: https://medicalxpress.com/news/2025-05-snooze-alarms-disrupt-key-stages.html
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