It’s a truth universally acknowledged that there are two types of people in this world: those who spring out of bed bright and early each day, excited for the promise of what lies ahead. And then there’s, well… the rest of us. 

A consistent sleep routine is important for maintaining energy levels throughout the day. But even when we’re well rested, the urge to stay in bed can be overwhelming, especially when the weather is miserable/we’ve got back-to-back work meetings/insert excuse of choice here. 

If you’re guilty of hitting snooze over and over each morning in an attempt to maximise those Zzzs, then you might be wondering if it’s time to shake off your habit. 

Research has shown that snoozing your alarm can improve cognitive function in some cases. However, conflicting research also suggests it might be bad for us. So what’s the truth? We turned to the experts for their take. 

There are two sides to every story, right? 

Some studies show that snoozing can improve cognitive function upon waking, which is great news for the owls among us. It makes sense that getting more sleep would be beneficial when compared to insufficient sleep, surely? 

Well, it’s not quite as simple as that. 

“Hitting the snooze button in the morning can have mixed results for your sleep quality and overall energy levels throughout the day,” says Rosey Davidson, a sleep consultant and founder of Just Chill Baby Sleep. “On one hand, those extra few minutes of sleep might seem beneficial, but in reality, they can often disrupt your sleep cycle, leading to a feeling of grogginess also known as sleep inertia.”

And this grogginess tends to hit mid-afternoon, usually after lunch, and can affect productivity and motivation.

“Instead of feeling rested and rejuvenated, our body has to compensate for the interrupted sleep, which impacts our levels of alertness and productivity later in the day,” says Maryanne Taylor, a sleep consultant and founder of The Sleep Works.

According to research undertaken by Champion Health, around 61% of employees cite tiredness as their biggest barrier to productivity, so it’s clear that many of us could do with some sleep advice. 

So, how does getting more sleep affect our energy levels? It sounds counter-intuitive, but the science is interesting.

“While it can be tempting to get a few more minutes of sleep, constantly hitting the snooze button could be the reason why you feel so tired for the rest of the day,” says life coach Dr Rakesh Rana. 

“By continually falling asleep and waking up, you’re disrupting your sleep cycle and breaking your natural circadian rhythm. This can hinder your body from completing its full restorative process, which is essential for energy and alertness, leading to that groggy feeling.”

And while it’s tempting to think that more sleep is always beneficial, any sleep after your alarm goes off is likely to be poor quality or junk sleep.

“Any additional ‘sleep’ we get after hitting snooze is fragmented,” says Taylor. “It’s likely not long enough to allow us to sink back into a full sleep cycle, so this can leave us feeling groggier and less refreshed, which can affect our alertness and focus for several hours after waking, making it more likely that we’ll experience an energy dip in the afternoon.”

It’s important to note that snoozing is widespread and largely under-researched, so if you are among those who like to drift back off for half an hour or so each morning, you’re certainly not alone. 

If you’re determined to start your day fresh and raring to go, there are a few things you can do to cultivate different sleep habits. 

The key is to ensure that you are getting enough total sleep time and that the sleep is as unfragmented as possible. 

1. Be realistic with your sleep schedule 

The key, Taylor says, is to ensure we’re getting as much unfragmented sleep time as possible. “Ideally, if you’re constantly hitting snooze, try setting your alarm for a later time (the latest you can get away with) to ensure that you’re ready to get up straight away,” she advises. “If you find you need more sleep, it’s better to adjust your bedtime to ensure a full, restful night’s sleep rather than relying on the snooze button in the morning.”

2. Get outside as early as you can 

“Having exposure to natural light, ideally in the morning and at some point during the day, can help regulate our circadian rhythm,” says Taylor. “This also gives a boost of serotonin to help our energy levels and keep them consistent, as well as helping us to sleep better that night.”

3. Stick to a consistent sleep pattern

Say goodbye to those weekend lie-ins. It’s way better for us to get up and go to bed at the same time every day. “Sticking to a consistent sleep pattern, especially at the weekend, can help regulate the body’s internal clock,” says Dr Rana. “This will in turn cultivate higher quality sleep and more sustained energy throughout the day.”

Dr Rakesh Rana spoke to us in partnership with DFS. 

Images: Getty