For many people, hitting the snooze button is a daily habit—just 10 more minutes of sleep before facing the day. But according to new research, that short delay might be doing more harm than good. A recent study has found that snoozing your alarm not only interrupts valuable stages of sleep but may actually reduce your overall sleep quality.

Snoozing Is Common—But Potentially Harmful

According to a large-scale study published in Scientific Reports, snoozing is widespread. Researchers analyzed over 3 million nights of sleep data from roughly 21,000 users of a popular sleep-monitoring smartphone app. Their findings? About 56% of all sleep sessions ended with users hitting the snooze button—usually more than once.

On average, participants snoozed 2.4 times per morning, totaling about 11 minutes each day. That might not sound like much, but over a month, that adds up to six full hours of disturbed, low-quality sleep.

Interrupted Sleep Means Lost Restorative Time

Dr. Rebecca Robbins, co-author of the study and a sleep expert at Harvard Medical School, explained that hitting snooze disrupts some of the most important stages of sleep—especially REM sleep, which is vital for mood regulation, memory consolidation, and overall cognitive function. When REM sleep is interrupted, even briefly, the body may not fully recover before waking up again.

Rather than entering deep sleep, snoozers typically cycle through very light sleep—or remain groggy and disoriented.

Who Hits Snooze the Most? Surprising Patterns Revealed

Interestingly, the study found that people who slept longer were more likely to snooze. Participants who got more than 10 hours of sleep per night hit the snooze button an average of five times—compared to just two times for those who slept six hours or less. This could point to underlying sleep quality issues or even possible sleep disorders like hypersomnia.

Other Key Findings from the Study:

  • 45% of users were heavy snoozers, hitting snooze more than 80% of mornings.

  • Snoozing was more common on weekdays than weekends, likely due to early alarms.

  • Women snoozed slightly more than men, possibly because they experience more sleep disturbances.

  • Poor sleep hygiene—like irregular sleep-wake schedules—was linked to higher snoozing rates.

However, researchers noted some limitations. The study didn’t account for how long participants took to fall asleep or whether they woke up during the night—both factors that can impact morning grogginess.

Why Do We Hit Snooze? Understanding Sleep Inertia

The main reason people hit snooze is sleep inertia, the groggy, disoriented feeling you get right after waking up. This is completely normal, said Robbins, and it can take anywhere from 15 to 30 minutes to feel fully alert.

But hitting snooze doesn't make sleep inertia go away—it can actually make it worse. That grogginess lingers, and because your brain doesn’t return to deep sleep during those short snooze intervals, you may feel more tired and sluggish when you finally get up.

Hormonal Consequences of Snoozing

Each time you are roused out of sleep, your body releases stress hormones like cortisol and adrenaline. When you snooze repeatedly, your body experiences these minor “alarm jolts” multiple times in a short span, which can raise your heart rate and blood pressure, according to sleep psychologist Dr. Daniella Marchetti.

The Sleep Science: Snooze Time Isn’t Quality Time

The short intervals of sleep you get between alarms are not long enough for your body to enter the restorative stages of the sleep cycle. Instead of feeling more rested, you end up:

  • Extending the transition between sleep and wakefulness

  • Making it harder to feel alert and focused

  • Increasing stress hormone activity

  • Losing out on overall sleep quality

Ultimately, hitting snooze can backfire, giving you the illusion of rest while undermining your energy and alertness.

How to Break the Snooze Habit

If you're ready to ditch the snooze button and improve your mornings, experts recommend a few simple strategies.

1. Set Your Alarm for the Latest Time You Need to Wake Up

Instead of giving yourself “buffer” snooze time, set one alarm for the latest possible time you need to get out of bed. This reduces the temptation to snooze and creates a stronger sense of urgency to get moving.

“When there's no wiggle room, you're more likely to jump out of bed,” said Dr. Marchetti.

2. Move Your Alarm Clock Away from Your Bed

Placing your phone or alarm device across the room forces you to physically get up to turn it off. This action helps reduce drowsiness and discourages crawling back into bed.

3. Practice Good Sleep Hygiene

Improving your overall sleep quality can make it easier to wake up naturally. Some effective habits include:

  • Keeping a consistent bedtime and wake-up time—even on weekends

  • Avoiding caffeine, alcohol, and screens before bed

  • Keeping your bedroom cool, dark, and quiet

  • Limiting naps to 20 minutes if needed during the day

4. Track Your Sleep Habits

Using a sleep diary or app can help identify patterns or behaviors that interfere with your rest. According to Dr. Anne Marie Morse, a pediatric neurologist specializing in sleep medicine, “All 24 hours matter.” Activities during the day—including stress, diet, and screen time—can influence your ability to sleep at night.

When to Seek Help for Sleep Problems

If you:

  • Sleep more than 8–9 hours but still feel tired,

  • Consistently hit snooze multiple times,

  • Struggle to wake up even after a full night’s sleep,

  • Or feel fatigued throughout the day,

…it could be a sign of a deeper sleep issue. Conditions like sleep apnea, insomnia, or hypersomnia might be affecting your rest. In such cases, it’s best to consult a sleep specialist or healthcare provider.

Conclusion: Snoozing Isn’t Helping—It’s Holding You Back

While snoozing may feel like a comforting way to ease into your day, science says otherwise. Hitting the snooze button repeatedly disrupts deep sleep, increases stress hormone activity, and may leave you feeling more tired, not less.

The better approach? Prioritize quality sleep, set a single alarm, and get out of bed with intention. Breaking the snooze habit may take effort, but the payoff—better energy, focus, and mood—is worth it.