Beat the Buzzer: 6 Methods to Squash your Snooze Button Dependency

Is the snooze button dangerous on your well being?

It’s a well-recognized story: your alarm blares, you’re ripped away from the candy embrace of Megan Fox and jolted again to actuality. You groan, fumble to seek out your cellphone, hit the snooze button as quick as humanly potential to get a couple of extra minutes of sleep and resume your fling with Megan. Solely to have the identical factor occur once more 9 minutes later.

Whereas sometimes snagging these further 9, 18, 27 minutes of shut-eye isn’t so dangerous for you, having a day by day battle along with your alarm can have some detrimental well being results like fatigue and a lower in psychological readability.

Listed here are six suggestions that can assist you cease hitting the snooze button and get your day began on a much less alarming (pun meant) observe:

Socially distance out of your alarm clock

If you’re first jolted awake by your alarm, it’s virtually too straightforward to flail an arm and hit snooze. Make it more durable to return to sleep by shifting your alarm out of arms’ attain. If it’s important to make the trek throughout your room to close it off, you’re already midway to your morning espresso or bathe.

Spend money on a dawn alarm clock

Sunshine or the shortage of sunshine alerts to your physique when it is best to put together to sleep or put together to get up. In case your associate is on a special sleep schedule than you, or if in case you have darkish curtains, you might wish to strive a wake-up mild.

Dawn alarm clocks regularly brighten, mimicking a dawn, and set off your mind to keep in mind that you’re constructed to get up naturally with the solar. And whereas they do ultimately present an audio sound as effectively, by then, your physique has been biologically cued to stand up and seize the day—so no blaring surprises.

Stimulate your sense of odor

For some, the odor of espresso within the morning is sufficient to get them away from bed, so a programmable espresso maker is simply the ticket. Set it as much as begin brewing 5 minutes earlier than it’s essential to stand up. You’ll be able to even strive placing the espresso maker on the nightstand so you possibly can sip your joe in mattress earlier than you sort out your day.

Let the odor of bacon compel you. Not that you simply wish to have bacon each morning, however whilst you’re getting used to your new snooze button-free routine, you possibly can strive popping a tray of bacon into the oven the night time earlier than and set it to activate quarter-hour earlier than it’s essential to stand up. That method, the scent of bacon will draw your sleepy arse into the kitchen.

Add one thing new to your morning routine

For individuals who aren’t espresso connoisseurs, you possibly can add different issues to your morning routine that may get you excited and make crawling away from bed that a lot simpler.

For instance, plan a run with the blokes. Should you attempt to sleep in, they’ll be calling, texting, or knocking in your door.

Schedule a health club session, particularly a pre-paid one. Lacking out on going to the health club is one factor; lacking out on a paid session with a coach or group is one thing else.

Discover a new sports activities radio present you’re into. As a substitute of hitting snooze, flip that pet on and get your morning dose of the most recent sports activities information.

Have morning intercourse. So long as your associate is into it, it’s a good way to start out your day, get in slightly cardio, and join along with your associate earlier than you’re taking off in several instructions.

Set a sleep aim

Creating a greater wake-up routine might be so simple as your sleep hygiene and discovering methods to tweak your sleep habits.

Listed here are a couple of suggestions for higher sleep hygiene:

Have a no-screen coverage in your bedtime routine

Take the temptation of checking emails, sending that final textual content, or doing a social media scan out of your sleep equation 60 minutes earlier than your meant “lights out.” This could assist cut back stress and calm down your mind extra as you get able to name it an evening. The exception is in the event you’re utilizing a sleep app.

Use blackout curtains and window coverings

Gentle performs a key function in holding us awake! So maintain your sleep house as darkish as potential whilst you’re sleeping, and management the sunshine in your room by utilizing blackout curtains.


Bed room litter causes anxiousness, which may maintain your mind working in overdrive. A simple repair? Filter your sleep house by placing away any stray garments, eradicating paperwork, and placing away something in your nightstand that you simply don’t use every day.

Preserve a routine

Set your self up with a night routine, and comply with that construction day-after-day as you unwind. Meaning doing all of your issues (brushing enamel, having your pre-bed pee, locking up your home, and so on.) in the identical order. This may sign to your mind that you’re able to calm down and sleep.

Snooze science 101: The sleep cycle & its nemesis

To know the troubles of utilizing the snooze button, you’ll wish to know the totally different sleep cycles and levels of sleep:

  1. Non-REM Sleep: This ranges from whenever you first begin to nod off and will nonetheless simply be woken as much as deep sleep when your physique is doing the arduous work round issues like constructing bone and muscle.
  2. REM sleep: That is when your mind is very lively, and goals would possibly come into play. It’s additionally when your physique remains to be being restored to peak situation. You’ll expertise REM sleep a number of instances all through the night time.

Usually, your alarm will go off proper on the tail-end of a REM cycle, which can shock and jump-start your system however depart you foggy and disoriented. Should you’re a snooze-button-hitter, that course of repeats a number of instances. Not essentially the most enjoyable method to begin your day! And, it takes your physique 15-20 minutes to get again to deep, restorative sleep, so your efforts are going unseen in your day by day routine.

In the long term, that snooze buttoning can be complicated your system. Your physique loses observe of what time you wish to get up, which ends up in extra confusion and grogginess within the morning and added stress in your physique—what scientists name “sleep inertia.”

Getting sufficient sleep can be important in ensuring you’re feeling refreshed. For guys between 26 to 65, that’s between 7 to 9 hours of sleep every night time.

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