Press the Snooze Button Without Guilt—New Science Says It May Actually Help
You don’t have to feel lazy for reaching toward the bedside table one more time. A pair of fresh studies in the Journal of Sleep Research suggest that staying under the covers for a brief encore may not damage your brain or steal vital rest.
Key Take-Away
- No negative impact on sleep quality, stress hormones, or mood was detected among people who snooze.
- A short, 30-minute delay may even sharpen alertness once you finally rise.
- The benefits apply only to habitual snoozers who otherwise obtain regular, sufficient nightly sleep.
Study 1: A Morning Snapshot of 1,732 Adults
Researchers at Stockholm University surveyed everyday wake-up strategies and uncovered that nearly 7 in 10 participants deliberately build extra time into their alarms:
- Average extra dose of sleep: 22 minutes
- Range: anywhere from 1 minute to 3 hours
- Who reaches for the snooze button most? Younger adults who label themselves “night owls” rather than early birds
Study 2: Inside the Bedroom—31 Habitual Snoozers
The second experiment tracked regular snoozers in a lab setting:
- Net sleep loss: a mere 6 minutes after 30 minutes of fragmented dozing
- Stress markers: no rise in cortisol levels
- Athleticism for the brain: on cognitive tests, a few participants outperformed their “wake-up-immediately” counterparts
The Expert Verdict
Lead author Tina Sundelin summarized the findings plainly: “If snoozing feels good and your total nightly sleep is solid, there’s little reason to quit the habit. It may even ease the shift from deep sleep to full alertness.”
Sleep Hygiene Still Matters
Snoozing is not a rescue plan for chronic deprivation. Separate research from the American College of Cardiology warns that long-term short sleep increases cardiovascular risk and may shave years off lifespan.
Three nightly routines worth embracing
- Set an unchanging bedtime: consistency stabilizes your internal clock
- Create a wind-down ritual: dim lights, gentle stretches, or calming music signal the body to produce melatonin
- Keep the bedroom cool and dark: 65–68 °F (18–20 °C) and blackout curtains optimize deep sleep
Bottom line: Enjoy the extra nine minutes if it brings you pleasure—just be sure the night before already gave you the hours your body needs.
