A recent study led by researchers at Harvard Medical School and Mass General Brigham reveals that the common habit of hitting the snooze button on alarms results in significant sleep fragmentation and loss.
Analyzing data from over 21,000 users of the SleepCycle smartphone app across four continents, the study examined more than 3 million sleep sessions to understand patterns and impacts of snooze alarm use. The findings were published in Scientific Reports.
Sleep experts recommend adults get 7 to 9 hours of uninterrupted sleep for optimal health. However, many people rely on alarms to wake up, often using the snooze function to delay rising. This behavior, although widespread, is poorly understood and has been linked to poorer sleep quality and increased morning drowsiness.
The study found that 55.6% of sleep sessions ended with the use of a snooze alarm. Nearly 45% of users were classified as heavy snoozers, using the snooze button on more than 80% of mornings.
On average, users pressed the snooze button 2.4 times per day, spending about 11 minutes snoozing, which amounts to nearly one lost 6-hour night of sleep per month. Heavy snoozers pressed it about 4 times daily, totaling approximately 20 minutes of fragmented sleep, while light users snoozed for only 3 minutes on average.
Snooze use was more common on weekdays, likely due to work and school commitments, and less frequent on weekends. Women tended to use the snooze function longer than men, possibly due to additional responsibilities or higher insomnia risk.
Seasonal variations were observed, with higher snooze use in winter months in the Northern Hemisphere and the opposite in the Southern Hemisphere, potentially linked to changes in natural light exposure and circadian rhythms.
Interestingly, long sleepers (more than 9 hours) used the snooze alarm more frequently than those who slept less or within recommended durations. Those with irregular sleep schedules, such as shift workers, also relied more heavily on snooze alarms, which may reflect fragmented or insufficient sleep.
The researchers caution that the app-based data might overestimate actual sleep duration since it does not account for time taken to fall asleep or nighttime awakenings. It is also unclear if users were truly asleep between snooze alarms. Despite these limitations, the large international dataset provides valuable insight into the prevalence and characteristics of snooze alarm use.
Experts advise setting alarms for the latest possible wake time to maximize consolidated sleep and discourage reliance on the snooze button.
Future research is needed to explore the impact of snoozing on daytime functioning and overall health. Public health messages promoting better alarm habits could help improve sleep quality and reduce the negative effects associated with fragmented sleep caused by snoozing.
In summary, while the snooze button offers the illusion of extra rest, it may actually steal valuable sleep time and contribute to poorer sleep health globally.
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