Why Snoozing Is Bad (And What To Do About It)


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Welcome to High Productivity Lifestyle Daily Productivity Tips. My name is Kosio Angelov, and in this video, we’re going to discuss why snoozing is bad, and most importantly, what to do about it. But first, let’s see how we sleep. Let’s go into Sleep 101.

How the sleep cycle works

Here is a video representation of the sleep cycle. Of course, as you can see, this is oversimplified. Our cycles are much more complex, but this is great for illustrating why snoozing is so bad. There is light sleep, deep sleep, and REM sleep, but for our purposes, we’re going to call them light and deep and that’s it. The way it works is, as you fall asleep, there is a chemical called serotonin that gets released into your body. This is a chemical that produces that good, soothing, calm feeling of falling asleep. You fall asleep and you get into deep sleep, and then again you go into light sleep, and your body prepares to wake you up.

As your body prepares to wake you up, it releases another chemical called dopamine into your bloodstream, and dopamine is what actually wakes you up and what suppresses the feeling of sleepiness. When your alarm rings you’re full of dopamine, but you press the snooze button. What actually happens is you’re confusing your body, because you restart the whole cycle. You have dopamine all pumped up into your body because you’re trying to wake up, but now you’re falling asleep again, so you have serotonin again in your body. You’re making sort of a chemical shaker out of your body, and one chemical is pulling you in one direction, saying, “Wake up”; the other one is pulling you in the other direction, saying, “What are you doing? Let’s go back to bed.” This chemical confusion is what makes you feel groggy and angry and even disoriented when you wake up after you’ve been snoozing for a long time.

The pitfall of fragmented sleep

The second major downfall of hitting the snooze button is what’s called fragmented sleep, because as you drift back into sleep after you just hit the snooze button, the quality of your sleep is greatly reduced. You’re not getting the good quality sleep that you’ve been experiencing the whole night; you get this sort of – it’s more than a nap, but it’s less than sleep, and it makes your whole sleep fragmented. So even though you’re in bed and you’re asleep, the quality of your sleep is so greatly reduced that you’re actually not doing yourself a favor, and you wake up after you snoozed even more tired than probably when you went back to bed. When you hit the snooze button, you go into what’s called fragmented sleep, and that greatly reduces the quality of your sleep.

The buildup of frustration

Another major downfall is frustration buildup, because let’s face it, most alarms don’t sound too pleasant. If you hear it once, it’s enough to get you frustrated, but imagine if you hear it a second or a third time. Every single time you hit the snooze button, your alarm is going to ring again and again and again. All that actually creates is you wake up feeling frustrated, feeling moody, and it doesn’t create a good, positive feeling because you’ve heard this annoying beeping sound so many times.

Lowers self-esteeem

Also, most snoozers know that this is not the right thing to do. They know that snoozing is a little bit of an escape, and they’re supposed to be awake and they’re supposed to be already up and doing something, but instead, they are snoozing, they are still in bed. So it creates this not so positive image of themselves, and over time, if you do it each morning and you get used to snoozing, it eventually starts chipping away from your self-esteem.

The solution to snoozing

So what’s the solution? And it’s very easy: stop snoozing. But easier said than done, right?  Here’s a simple solution to stop snoozing. First of all, set your alarm for later. If you’re a habitual snoozer and you know, for example, that you’re going to wake up at 7:00, but you’re going to snooze till 7:30, instead of setting your alarm for 7, set it for 7:30, because you know that this is the time you actually need to wake up. This is going to remove the need to actually hit the snooze button.

Also, try to make it a habit to get up as soon as you hear the alarm. The alarm rings; don’t hit the snooze button. Just get up and start your day. At first, it might be hard because snoozing, like anything else, is a habit, so it might take you a couple of mornings to get used to it, and the first mornings are usually the hardest. But if you repeat it a couple of times and you stick and you never hit the snooze button again, it’s going to take you about 20 to 25 days to create this new habit of getting up as soon as you hear the alarm.

And if you want to take it to the extreme, get yourself a “Clocky“. A Clocky, is a very genius idea; it’s an alarm that literally runs away from you, as you can see from the video. If the alarm starts ringing at 7, it starts running away from you, starts making this annoying sound, and it literally forces you out of bed so you can actually stop it. With the usual alarm, you just extend your arm, you’re all groggy, all frustrated, “Why is it ringing so early in the morning?”, and you just extend it and with one finger, you just press the snooze button and you fall back to sleep. But with the Clocky, you need to get up. And once you’re up chasing your alarm clock, chances are you’re going to wake up and you’re not going to get back to bed and keep snoozing.

Over to you now

The major productivity takeaway for today is don’t snooze. It’s literally like the saying goes: “You snooze, you lose.” First of all, by snoozing, you create this weird chemical confusion within yourself; one thing is saying “wake up,” the other one is saying “go back to sleep.” That is not healthy for you. And also, while you snooze, the quality of your sleep is so low that it’s literally not helping you get more energy or get a positive, good vibe when you wake up. Plus, because you’ve heard the alarm so many times, you’re probably going to wake up more angry and more frustrated than if you just got up after your alarm rang.

I hope you enjoyed this video, and I hope this tip makes you more productive and makes your mornings more energetic and more positive. For more daily productivity tips, subscribe to this channel, or go to HighPerformanceLifestyle.net. I hope you have a productive day, and I’ll see you in the next video.

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What other ways of overcoming the need to snooze have you use, or know of? Share them in the comment section below:

  • Ana S

    This looks useful. I totally agree on the fact that after hitting the button of our alarm clock we’re still dizzy, moody and unhappy. And for some reasons, we may not become productive at work because we feel that we need to sleep more and need more time to relax. Thanks for sharing your thought about this very important topic on becoming productive.

    I was actually about to search for something similar and I also found this post relevant, “How the snooze button can make you more productive” (http://www.abstract-living.com/task-snoozing/). I actually got few tips from this post and incorporate on my list of how to stay productive. Good luck!