Does hitting snooze make you more tired?
Snoozing does not refresh you — and by extending sleep inertia, it can leave you feeling more tired for the first hour of the day than a clean wake-up would.
Why you feel worse
Each snooze interruption re-triggers sleep inertia. Sundelin et al. (2024) confirmed that snoozers did not feel less sleepy than non-snoozers despite the extra 6 minutes in bed.
The 'tireder than before' feeling
Multiple snoozes can drop you into a deeper sleep stage on the second or third cycle. Waking from N3 produces the most severe inertia of all — that 'I can barely move' sensation.
Cut the loop
If you want to actually feel more awake in the morning, fix sleep duration (7–9 hours per the NSF) and switch to a single-alarm wake routine with a forced task.
Sources
- Sundelin et al., Journal of Sleep Research, 2024. Is snoozing losing? Why intermittent morning alarms are used and how they affect sleep, cognition, cortisol, and mood
- Hirshkowitz et al., Sleep Health, 2015. National Sleep Foundation's sleep time duration recommendations
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