Скачать или смотреть 9 Extra Minutes of Snooze Cost You 4 Hours of Grogginess

Hitting snooze makes you MORE tired, not less. Here's why.

What happens when you hit snooze:

When your alarm goes off, your body starts the wake-up process:
→ Cortisol levels rise (wake-up hormone)
→ Your brain begins transitioning from sleep to wakefulness
→ Body temperature starts increasing
→ Your sleep cycle is naturally ending

But then you hit snooze:
→ You fall back into light sleep for 9 minutes
→ Your body thinks it's starting a NEW sleep cycle
→ Your brain gets confused about whether to wake or sleep

Then the alarm goes off AGAIN:
→ You're jolted awake mid-cycle
→ This causes SLEEP INERTIA - that groggy, confused, heavy feeling
→ Sleep inertia can last for 2-4 HOURS
→ You feel MORE tired than if you'd just gotten up the first time

The problem with snooze:

Those extra 9 minutes aren't quality sleep. You're in the lightest stage of sleep, tossing and turning. You're not getting deep, restorative rest.

Instead, you're confusing your body by starting and stopping the wake-up process over and over. Each time you hit snooze, you make the grogginess worse.

The science - Sleep Inertia:

Sleep inertia is the transitional state between sleep and wakefulness. It's characterized by:
→ Impaired cognitive performance
→ Grogginess and confusion
→ Reduced motor skills
→ Difficulty making decisions
→ Can last 15 minutes to 4 hours

Hitting snooze MAXIMIZES sleep inertia because you're interrupting your body's natural wake-up process multiple times.

The solution:

Set your alarm for the ACTUAL time you need to wake up - not 20 minutes earlier "just in case." When it goes off, get up IMMEDIATELY.

Yes, it's hard. The first 2 minutes are awful. But here's what happens:
→ Your body completes ONE clean wake-up process
→ No confusion, no multiple interruptions
→ Sleep inertia is minimal
→ Within 5-10 minutes, you feel MORE alert than you would after snoozing

Pro tips:
→ Put your alarm across the room (forces you to get up)
→ Open curtains immediately (light stops melatonin)
→ Drink a glass of water (rehydrates, wakes you up)
→ Do 10 jumping jacks (gets blood flowing)
→ Splash cold water on your face

The 10-3-2-1-0 rule:
The "0" in this sleep rule = ZERO times hitting snooze

One alarm. Get up. That's it.

Try it tomorrow morning 🌅

Full sleep tips on my channel for better mornings.

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