Stop Hitting the Snooze Button Once and For All

This content was created by the National Sleep Foundation.

Your clock or phone alarm might have a snooze option, but it’s worth it to pretend that it doesn’t exist. The extra sleep that you can get by hitting snooze comes in small chunks and isn’t good quality—and it can actually do you some harm. Since the snooze session doesn’t last long enough for you to finish a complete sleep cycle, you could end up feeling super groggy for the first hour and a half of your day. So how do you break the habit? These five tactics will get you there:

  1. Focus on the reason you want to wake up earlier. Whatever your motivation—maybe you want to become a morning exerciser, feel less rushed getting ready, or be the first person in the office—it’s important to remind yourself about it in the morning. One way to do that is to name your alarm something that will bring it to mind, like “Get your workout out of the way!”
  2. Don’t keep your alarm clock on your nightstand. It's way too easy to hit snooze if all you have to do is move your hand a little bit and hit a button. A better idea: Put your alarm in your bathroom and make sure the volume is set to loud. That way, you have to get out of bed to hit it, and once you’re up, you’re a lot likelier to stay up.
  3. Change your alarm clock. One way to make waking up easier is to get an alarm that goes off when you’re in a light stage of sleep. Many sleep trackers come with this feature, gently vibrating when you’re sleeping lightly to rouse you.
  4. Use light to your advantage. Some alarm clocks don’t just make noise—they also have a light that gets brighter and brighter. This simulated sunrise will naturally stimulate your body to wake up.
  5. Go to bed earlier. If you just can’t stop yourself from wanting to hit snooze, it might be that you aren’t getting enough sleep at night. Try moving your bedtime up in 15-minute increments—and you might realize that it feels a lot easier to get up at the first sound of your alarm.

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