“Hitting snooze might feel like a mini nap, but it’s actually a huge sleep disruptor,” - Sleep Coach Soda K.
It's been a week since the Daylight-Saving Time change and I’m still struggling to wake up!
If you’re anything like me, your mornings have been filled with snooze-button regret, grogginess, and wondering why it’s so hard to get back on track.
But after talking with The Doze Podcast’s sleep coach, Soda Kuczkowski, I realized my snoozing habit was doing way more harm than good.
Let’s break down why snoozing is the worst way to start your day—and what you can do instead to wake up feeling refreshed.
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Snooze Sabotage: Why ‘Just 5 More Minutes’ Makes You More Tired
I used to think snoozing gave me a little extra rest, but Soda set me straight.
Instead of giving your body more rest, those short bursts of interrupted sleep throw you into a disorienting cycle, making you even groggier.
She compared it to updating an app on your phone—if you keep stopping the update before it’s done, the app doesn’t function properly. That’s exactly what snoozing does to your brain. It tricks your body into thinking it can go back to sleep, only to get yanked awake again.
The result? A sluggish, foggy start to your day.
The Stress Factor: How Your Alarm is Setting the Tone for Your Whole Day
Another thing I didn’t realize? The way you wake up affects your mood all day long. Soda pointed out that traditional alarms don’t just wake you up—they shock you awake, triggering a stress response.
“Every time your alarm blares, your brain jumps into high alert,” she said.
That jolt floods your body with cortisol, the stress hormone, making you feel anxious before you’ve even had your coffee.
And if you’re snoozing multiple times? You’re putting your body through that stressful wake-up cycle over and over again. No wonder you feel drained before you even get out of bed.
Soda recommends switching to a sunrise alarm clock or using an app that gradually increases sound and light. These methods wake you up gently, mimicking natural morning light and helping your body adjust without the cortisol spikes.
The Real Fix: How to Start Waking Up Refreshed
So how do we break the snooze cycle? It all comes down to consistency.
“Chronic sleep debt makes it harder to wake up,” Soda reminded me, which means if you’re exhausted every morning, the real problem starts the night before.
Here’s what I’m doing (and what you can try too):
✔ Stick to a Sleep Schedule – Going to bed and waking up at the same time (yes, even on weekends) helps your body regulate its internal clock.
✔ Move Your Alarm Across the Room – This old-school trick forces you to physically get up, making it harder to crawl back under the covers.
✔ Use a Gentle Wake-Up Method – Ditch the blaring alarms for a sunrise clock or a sound that gradually increases in volume.
✔ Prioritize Quality Sleep – Create a wind-down routine at night so you actually feel rested when morning rolls around.
No More Snooze Button Regrets
Mornings don’t have to feel like a battle. By ditching the snooze button and making a few small changes, you can wake up feeling more energized and less stressed. Soda’s advice has already made a difference for me—I’m still working on it, but I can already feel the improvement.
So, if you’re still struggling with the time change, take a step back and ask: Is your snooze button making things worse?
If so, now’s the time to break the habit and start waking up refreshed.
For more expert sleep tips, be sure to check out The Doze Podcast—because better sleep means better days!
Subscribe to The Doze Podcast on Apple Podcasts , Spotify or iHeart Radio
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