In a newly published global study, researchers are sounding the alarm—literally—on the widely accepted habit of hitting the snooze button. Though commonly believed to provide a few extra minutes of rest, the data indicate this practice may do more harm than good, particularly by interfering with the most cognitively and emotionally restorative stage of sleep: REM (rapid eye movement).
Post-alarm snoozing disrupts the most critical stage of sleep
According to the study, which analyzed anonymized data from over 21,000 users of a smartphone sleep-tracking app, approximately 45% of participants regularly hit the snooze button, averaging 11 to 20 minutes of fragmented post-alarm sleep per day. This behavior may seem harmless or even helpful, but experts strongly disagree.
“The snooze alarm disrupts some of the most important stages of sleep. The hours just before waking are rich in rapid eye movement (REM) sleep,” says Rebecca Robbins, PhD, a sleep researcher at Brigham and Women’s Hospital and co-author of the study. “So if you hit an alarm and then that interrupts you from that vital stage of sleep, any sleep that you’re going to get after hitting the snooze alarm is really only going to be light sleep and fragmented sleep.”
REM sleep is disproportionately concentrated in the final third of the night and is essential for learning, memory consolidation, mood regulation, and even long-term brain health. Disrupting it can therefore impair daily function and may contribute to cumulative neurological stress over time.
Frequent snoozing is associated with irregular sleep patterns
The researchers found that individuals who snooze the most—those who hit the snooze button on more than 80% of mornings—were more likely to have inconsistent sleep and wake times. These “heavy snoozers” often used alarms earlier than necessary with the intent of snoozing their way into wakefulness, a behavior commonly seen in clinical sleep settings.
“I frequently see patients whose main concern is their level of grogginess in the morning, leading them to snooze at least several times every day,” notes Neal Walia, MD, a sleep medicine specialist at UCLA Health, who was not involved in the research. “I also have patients who intentionally set an earlier alarm to effectively wake up with a second alarm later, basically a ‘planned snooze.’”
This strategy, however, may be counterproductive. Research suggests that sleep fragmentation, even in short bursts, interferes with the body’s ability to complete full sleep cycles—particularly REM and slow-wave sleep (SWS)—and is linked to increased levels of sleep inertia, the lingering grogginess that many snoozers report. Sleep inertia, in turn, can impair cognitive and physical performance for up to 30 minutes after waking.
Global snoozing trends and gender differences
The study’s global dataset revealed notable regional and gender-related variations in snooze behavior. Sweden, the United States, and Germany ranked highest in frequency of snoozing, while Japan and Australia had the lowest rates. Interestingly, women were slightly more likely than men to use the snooze function.
Snoozing was also more prevalent during the standard workweek, with Wednesday emerging as the peak snooze day, while Sundays showed the least snooze activity—suggesting that social and occupational demands are key drivers of the behavior.
Another unexpected finding: those who reported sleeping five hours or less per night were less likely to snooze. Researchers hypothesize this may reflect time constraints in people with short sleep durations, who may not have the luxury of postponing their wake time.
Snoozing may ease grogginess for night owls—but at a cost
While experts generally advise against snoozing, they acknowledge that individual sleep chronotypes may complicate the picture. Night owls, for instance, are biologically inclined to fall asleep and wake up later. When forced to wake early, they may do so during slow-wave sleep, the deepest stage of non-REM sleep, which can intensify sleep inertia.
“A common example is a college student waking up for an 8 a.m. class when their circadian rhythm would rather wake up at 10,” explains Dr. Walia. “So for them, snoozing themselves into light sleep for 15 to 30 minutes can make eventually getting out of bed feel a bit easier.”
Still, he cautions that this workaround doesn’t address the root issue—insufficient total sleep—and may have long-term consequences that are still poorly understood.
Better strategies for waking up refreshed
Rather than relying on a cascade of alarms and fragmented post-alarm sleep, experts recommend setting your alarm for the latest possible time that allows you to get ready without rushing—and then resisting the urge to hit snooze.
“Then think critically to consider how you might consolidate the time so that you can set the latest possible alarm that will allow you to wake up, get ready, and get to where you need to go. Stick to that without hitting the snooze button,” advises Dr. Robbins.
The takeaway is simple but significant: while it may feel like you’re sneaking in a little extra rest, the snooze button can cost you the kind of sleep that matters most. Investing in regular, sufficient, and uninterrupted sleep is the more sustainable path toward cognitive sharpness, emotional resilience, and long-term well-being.
To learn more about optimizing your sleep schedule, visit authoritative sources such as the American Academy of Sleep Medicine, the Sleep Foundation, and the National Institutes of Health.
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