The Science of Sleep: Why Multiple Alarms Are Ruining Your Mornings

One of the most widespread habits, that people, especially among those with a lot of work, tend to develop, is setting several alarms in the morning with the thought that the additional five minutes may help them wake up on time. However, recent studies and research indicate that this habit is more detrimental than beneficial.

The Dangers of Multiple Alarms

If you are someone who sets multiple alarms in the morning, for instance at 5:30 in the morning, 5:45 in the morning and 6:00 in the morning, you might think you are creating multiple alarms to ensure that you do not oversleep. However, as experts have pointed out, this routine could be disrupting your sleep and, therefore, your health.

REM (Rapid Eye Movement) sleep, the final phase of the sleep cycle, is essential for brain function, memory performance and emotional well-being. If frequent alarms disrupt this stage, it results in what is called ‘sleep inertia’, a drowsiness that may last for hours after waking up. As pointed out by a TikTok user and health professional, Jordan Bruss, who recently created a video on this topic, multiple alarms disrupt the REM sleep cycle, resulting in increased drowsiness, fatigue, and mood swings.

The Science Behind Sleep Disruption

Waking up in the middle of your sleep cycle activates the ‘fight or flight’ response, which is the body’s way of preparing you for a sudden burst of activity in a dangerous situation. Although this response is helpful in cases of danger, it is not applicable when it kicks in as soon as one wakes up. If this response is repeatedly elicited, then one is likely to develop chronic stress, high cortisol levels, and even cardiovascular issues.

Also, cortisol increases the likelihood of weight gain, as the body stores fat due to stress. This means that by waking up multiple times with different alarms, you may be causing your body to gain unnecessary weight and thus work harder than it should.

Expert Advice: One Alarm Is Enough

Doctors, other healthcare providers, and sleep specialists concur that it is much healthier to set only one alarm. When the alarm rings, it is high time to wake up – no snoozing, no do-overs. This might be easier said than done, especially if you have become accustomed to using several alarms to wake up. But it is possible to break this habit, and the benefits for your body and mind are nothing short of a miracle.

Dr Alicia Roth, a clinician at Cleveland Clinic’s Sleep Disorders Center in Ohio, says waking up to multiple alarms is only worth an hour of sleep. She advises trying out other types of alarm clocks, like light alarm clocks, which are designed to mimic sunrise, or action alarm clocks, which require you to get up physically to switch off the alarm to gradually ease out of the one-alarm habit.

The Importance of Sleep Consistency

The last element of sleep hygiene is regularity. Dr Cathy Goldstein of the Michigan Medicine Sleep Disorders Centers states that one of the best practices is to maintain a regular sleep schedule by going to bed and waking up at the same time every day. This assists in maintaining the circadian rhythm within the body, and one will not need to use several alarms to wake up in the morning.

Dr Goldstein’s advice for those who do not have a regular sleeping schedule should gradually shift the time they go to bed by half an hour every few days or one hour every week. Also, she recommends avoiding exposure to bright light and using electronic devices at least four hours before bedtime as it can disrupt the production of melatonin hormone, which is crucial for sleep.

Practical Steps for Better Sleep

To improve your sleep quality and make waking up in the morning less of a challenge, consider implementing the following strategies:

1. Set a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your internal clock and make it easier to wake up feeling refreshed.
2. Use light to your advantage: Consider using a light-based alarm clock that gradually brightens, simulating a natural sunrise and helping your body wake up more naturally.
3. Limit screen time before bed: The blue light emitted by phones, tablets, and computers can disrupt melatonin production. Aim to avoid screens for at least four hours before going to bed.
4. Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading, meditating, or taking a warm bath, to signal to your body that it’s time to wind down.
5. Avoid heavy meals and caffeine late in the day: Both can disrupt your sleep if consumed too close to bedtime.
6. Make your bedroom a sleep-friendly environment: Keep your room dark, cool, and quiet to create the ideal conditions for restful sleep.