“If You’re Someone Who Sets Multiple Alarms, I Have Bad News For You” — This Expert Explains How Hitting Snooze Can Be Bad For Your Body

Healthcare professional Jordan Bruss recently went viral when he shared this sleep warning:

In her TikTok, which has been viewed more than 10 million times, she says: “If you’re someone who sets multiple alarms, I have bad news for you. Don’t come for me. I’m just trying to help. Waking up to multiple alarms every morning can really disrupt your REM cycle, often.”

“This can actually cause sleep inertia, increased sleepiness, fatigue, mood swings, and it also increases your cortisol levels. Every time your alarm goes off, you’re in that fight or flight response. Waking up that much in the morning is very stressful. So when that alarm goes off in the morning, get up,” she concluded.

People immediately felt seen when they had multiple alarms:

And they didn’t like that information at all:

Many people have trouble getting out of bed, which is why multiple alarm clocks are necessary:

Some need or they don’t wake up at all:

To learn more, BuzzFeed reached out to Jordan Bruss, RN-BSN, who has been practicing for nine years. She explained that the first alarm in the morning can disrupt your REM (or dream) cycle* and cause fragmented sleep. “Early in the morning, before we wake up, we’re in that active dream state. If you’ve had your full seven to nine hours when your alarm goes off, you should be ready to wake up and it won’t cause too much disruption. But if an alarm goes off while you’re in deep sleep, it can trigger your fight-or-flight response. The stress can be exacerbated by waking up to additional alarms.”

*REM sleep is characterized by increased brain activity, breathing, heart rate, blood pressure, and rapid eye movements.

A study in Japan shows that hitting snooze for an extra five minutes can increase sleep inertia. “Repeatedly dipping in and out of REM sleep can lead to drowsiness, slow thinking, and disorientation,” Bruss added.

To get the best sleep possible, Bruss recommends going to bed seven to nine hours early, even on your days off. Getting the right amount of sleep on a regular basis can help you avoid having to set multiple alarms. And, Bruss says, it’s best to regulate your circadian rhythm, your body’s natural 24-hour clock that regulates your sleep and alertness cycles, so it knows when to wake up on its own without an alarm. Some ways to do this include maintaining a regular bedtime schedule and being physically active. “Keeping screen time off for an hour or two before bed and getting 10 minutes of sunlight in the morning can also regulate your circadian rhythm.”

As for sleep cycles, Bruss said that light sleep occurs when you first fall asleep and your brain and body aren’t yet relaxed. “Your body will eventually transition into a subdued/relaxed state where your body temperature drops, your muscles relax, your breathing and heart rate slow down, and you begin to enter deep sleep. Deep sleep is where the magic happens. This is restorative sleep. Your mind resets itself, clears out the clutter of the day, and sorts through memories and thoughts. Your body will repair and recover (muscle growth occurs during this phase for weightlifters) and boost your immune system. REM sleep is where your brain activity starts up again and you dream. It’s really important for cognitive function and memory! All phases are important for mental, emotional, and physical health.”

Bruss and other experts agree that the best and most natural way to wake up is with direct morning sunlight. “For all of us, healthcare workers and shift workers, this is not an option, although I would like it to be! They make a sunrise alarm clock to imitate the same effect.”

Remember to always consult your doctor if you have any concerns about your sleep/wake cycles or if you want to try new techniques to get the best sleep. Here’s to less cortisol for all of us!