Content of the material
- 1. What it does
- How To Improve Your Sleep Habits
- Get Enough Sleep
- Use Science To Improve Your Sleep
- Is hitting the snooze button good for you?
- 1. You alarm your heart every time you snooze:
- 2. You confuse your body about waking up
- 3. Lack of REM sleep
- 4. You mess your body clock
- 5. Incomplete sleep
- 6. You start the day procrastinating
- 7. Do not fool yourself with an early alarm
- Why You Wake Up Feeling Overly Sleepy
- Should You Use an Alarm Clock?
- Determine Your Sleep Needs
- Keep a Regular Sleep Schedule
- Go to Bed When You Feel Sleepy
- Wake Up at the Same Time Daily
- Get Sunlight
- About this article
1. What it does
Alarm settings help you make your wakeup alarm a refreshing and pleasant experience.
Most of all:
Smart wake up wakes you at the right sleep phase
Gentle volume increase finds the minimal sound to wake you
Smartlight natural sunrise wake up
and many more.
We make sure even sleepyheads wake up on time with our CAPTCHA feature.
How To Improve Your Sleep Habits
Let’s take a quick look at bad sleep habits you can improve right now if you can’t hear your alarm clock in the morning.
Get Enough Sleep
Firstly, you have to sleep enough. The worst thing you can do is to not get enough sleep. Not only because you won’t hear your alarm clock in the morning, but also because it’s crucial for a happy and healthy life. Also, make sure to stop using electronics one hour before you go to bed. Because light makes your brain think it’s still daytime and therefore keeps you wide awake. So, put your smartphone aside and enjoy the last, calm hour of your evening.
Also, workout regularly. It’ll give your body a reason to need sleep. Working out uses your bodies resources which your body has to regenerate while you sleep. And as a side effect, you become a lot more handsome.
Use Science To Improve Your Sleep
Studies have shown that if you get up at the same time every day (even on the weekends) you’ll develop a natural sleeping pattern. This natural sleeping pattern is more powerful than any alarm clock. It regulates your sleep just so you are completely refreshed and ready to go every morning right before you need to wake up.
Also, you can train your body to sleep better by taking naps during the day. A nap will not only help you feel better, but it also trains your body to use a short time period to regenerate as much as it can.On top of that, you can use earplugs and a sleep mask. While a sleep mask blocks all the light from your eyes, earplugs will block all unwanted noise. Don’t worry, you’ll still be able to hear your alarm clock with them. Using a sleep mask or earplugs will improve your sleep quality by at least 50%. I love using both of them and also collected a lot of information. I summarized Everything You Need To Know About Sleep Masks right here.
A powerful way to make sure you optimize your sleep and to feel good in the morning is to time your REM sleep. You want to know what that is and how to do it? Let’s take a look.
Is hitting the snooze button good for you?
You must have tried finding is snoozing bad for you? Snoozing a few times before waking up might provide you a feeling of momentary pleasure but does more harm to you than good. Here are the problems of snoozing:
1. You alarm your heart every time you snooze:
Matthew Walker, a scientist who has spent 20 years of his life on sleep research, states snoozing as one of the worst things you can do to your sleep. As per Walker, every time an alarm sounds when you’re sleeping, you alarm your heart with a light dose. Each snooze adds on to this cardiovascular assault again in 10 minutes.
The body functions the smoothest when you wake up without an alarm. Not everyone can awaken without an alarm, so waking up at the first alarm is the best favor you can do to your heart.
2. You confuse your body about waking up
You must have noticed how you feel a little off-balance and less alert when you wake up. This happens because your brain and body enter a different state when you fall asleep. Your brain needs a few minutes to shift itself from a state of sleep to a state of wakefulness.
Every time you hit the snooze button, you tell your body “That’s a fake alarm. Go back to sleep”. For the subsequent alarms, your body does not know if it should prepare for waking up or go back to sleep. You end up confusing your body about the sleep and wake up cycle.
3. Lack of REM sleep
Your sleep consists of 2 phases called Rapid Eye Movement(REM) sleep and Non-REM or Deep sleep. During your REM sleep, your body integrates the information you gathered today with all the prior knowledge you had. After your REM sleep, you wake up smarter and intelligent than you were the previous night. Learn more about the magic of sleep.
Your REM sleep occurs towards the end of your sleep. By snoozing, you prevent the cycle from completing. Waking up at the sound of the first alarm at 7:30 AM instead of an alarm at 7 AM followed by 3 snoozes, helps you complete your REM sleep.
4. You mess your body clock
If you snooze daily, you wake up at different times each day. Sometimes you wake up at the first snooze and sometimes after three snoozes. Many a time you turn off the snooze itself and leave it to fate. To make it worse, your weekends follow a different routine where you wake up 2 hours later than your average weekday timing.
Different waking times each day throws your body clock off schedule. Each day your body tries to adapt to your waking up time but fails to identify a pattern.
5. Incomplete sleep
Your body sleeps in cycles of 90 minutes each. If you slept for 6 hours last night, you completed four sleep cycles. When you snooze, your body cannot enter a sleep cycle. It tries to enter a sleep cycle only to be awakened a few minutes later.
Though you might feel that the extra minutes of sleep helps you, you end up waking up more exhausted with each snooze. Next time wake up at the first alarm and notice the difference.
6. You start the day procrastinating
When you snooze, you tell your brain, “Let us postpone waking up a bit.” As subtle as it sounds, you start your day with procrastination and laziness. For some people, a lazy start makes their whole day lethargic and unproductive.
Your brain might consider the inability to rise as a failure and the same feeling propagates throughout the day.
7. Do not fool yourself with an early alarm
If you set an alarm for 7 AM but wake up at 7:30 AM each day, who are you fooling other than yourself? You needlessly snooze multiple times before waking up at your usual time. You not only disturb your REM sleep, but you also deprive your body of the extra 30 minutes of seamless rest.
If you set one alarm instead of multiple snoozes, you wake up fresher and energetic.
Why You Wake Up Feeling Overly Sleepy
Sometimes, even if you sleep, you can wake up groggy. Why is this?
- Sleep inertia isthe desire to stay asleep. It may also be stronger in the setting of other sleep disorders. For instance, obstructive sleep apnea may undermine sleep quality, so even if you sleep for the proper length of time, it is not refreshing sleep. This can make you want to stay asleep.
- Circadian rhythm disorders, like delayed sleep phase syndrome, can also make it hard to wake up in the morning. Insomnia is another example of this type of disorder.
- Sleep aids, like medications, alcohol, or other drugs, can have hangover effects that also make it hard to wake in the morning. In particular, sleeping pills may not fully wear off by morning and this can make it hard to wake on time.
Should You Use an Alarm Clock?
Do you set an alarm to tell you it is time to stop eating? Of course not. You pay attention to your body’s signals to inform you when you are feeling full and have eaten enough. It would be best if we could also listen to our body’s ability to regulate sleep that same way. In an ideal world, we'd wake up naturally without the need for an alarm. You can take steps to do just that!
Determine Your Sleep Needs
Sleep requirements vary by age and health status, and the number of hours we need to sleep decreases as we age. While newborns typically require anywhere from 14 to 17 hours of sleep per night, the average healthy adult needs seven to nine hours of sleep per night to avoid sleep deprivation.
Everyone's sleep needs are different, though. To figure out how much you need, consider in the recent past how much sleep, on average, you have needed to feel rested. As much as possible, this need should be met each and every night. If too little sleep is obtained one night, it may be necessary to catch up with a nap or more sleep the next night. Commit to spending the amount of time in bed you need to feel rested, and be consistent.
Keep a Regular Sleep Schedule
Our bodies respond best to regular patterns. This applies to the timing of meals (we get hungry and eat meals at about the same time every day) as well as to the habits of sleep and wakefulness.
If you go to bed at about the same time every night, you will get sleepy about that time. After determining your sleep needs and what time you want to get up, make sure you get to bed at the right time.
Go to Bed When You Feel Sleepy
Chances are that you sit down to eat when you are feeling hungry. In a similar fashion, you should go to bed when you are feeling sleepy. Don’t just crawl into bed at 10 p.m. because you want to fall asleep. If you can’t doze right away, lying awake may contribute to anxiety and insomnia.
Instead, wait until the feeling of sleepiness comes, and get into bed then. This signal can be strengthened by keeping a regular wake time.
Wake Up at the Same Time Daily
It is especially important to keep the wake time consistent, even through the weekends. This helps to stabilize our patterns of sleep.
By getting 15 to 30 minutes of sunlight upon awakening, it is possible to regulate your circadian rhythm, reinforcing your ability to sleep during darkness. By keeping this wake time on schedule, it also becomes easy to go to bed and fall asleep more regularly. If needed, especially if you must wake earlier than you naturally would on your own, it may be necessary to use an alarm.
About this article
Medically reviewed by: Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional This article was medically reviewed by Alex Dimitriu, MD. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine’s Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. This article has been viewed 294,148 times. 98 votes – 80% Co-authors: 75 Updated: July 6, 2021 Views: 294,148Article SummaryX
To stop hitting the snooze button, try putting a light on when you wake up, since light makes your body more alert. Additionally, set up your alarm clock on the other side of the room so you have to get up to turn it off. If this doesn’t work, set up several alarms in different parts of your room so it takes longer to turn them off. For a long-term solution, try going to bed and getting up at the same time each day, since you won’t feel the need to snooze when your body gets used to a sleep cycle. To learn more from our Medical co-author, including why we don’t feel well rested after hitting the snooze button, read on!
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