Do you need multiple alarms to wake up by 7 a.m.? If you set alarms for 6:30, 6:45, 6:55, and 7:05 to avoid hitting snooze, you're not alone. However, according to sleep experts, this practice can leave you feeling groggy and unrested.
The Downside of Multiple Alarms and Snoozing
Using multiple alarms or hitting the snooze button fragments your sleep, especially during the crucial rapid eye movement (REM) stage, which is important for memory processing and creative thinking. Dr. Brandon Peters, a neurologist and sleep medicine physician at Virginia Mason Franciscan Health in Seattle, explains that disrupting REM sleep can negatively impact brain function.
Peters recommends setting just one alarm to allow for uninterrupted sleep until it's time to wake up.
Why Can't I Wake Up with One Alarm?
Difficulty waking up to a single alarm may be due to sleep disorders like sleep inertia, which causes a challenging transition from sleep to wakefulness. Dr. Cathy Goldstein, a sleep medicine physician at the Michigan Medicine Sleep Disorders Centers, notes that most people who need multiple alarms are often sleep deprived.
Goldstein suggests addressing any underlying sleep issues and ensuring you get the necessary amount of sleep, typically seven to nine hours per night. She advises using vacation periods to determine your natural sleep needs.
The Night Owl Dilemma
If you're naturally a night owl but need to wake up early for work, shifting your body clock can be tough. Dr. Alicia Roth, a clinician at Cleveland Clinic’s Sleep Disorders Center, emphasizes the importance of gradually adjusting your sleep schedule. Ideally, you should go to bed when you're sleepy and wake up naturally, but this isn't always possible in today's world.
Tips for Waking Up to One Alarm
Set a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day to regulate your internal clock.
Experiment with Alarms: Try different alarm clocks, such as those with light features or alarms that require you to get out of bed to turn them off.
Morning Sunlight: Spend 15 to 30 minutes in natural sunlight each morning to help reset your body clock.
Limit Evening Stimulation: Avoid screens and stimulating activities before bed to improve sleep quality.
Create a Relaxing Bedtime Routine: Establish a calming pre-sleep routine to signal to your body that it's time to wind down.
Waking up with multiple alarms might seem necessary, but it can disrupt your sleep and leave you feeling tired. By understanding the reasons behind this habit and implementing expert-recommended strategies, you can train your mind and body to wake up refreshed and ready to start the day with just one alarm.
Source: CNN
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