If you start your day by pressing the rehearsal button with the conviction that you press yourself in a few minutes of quality Z, sleep experts have a message for you: you dream.
Unfortunately, this is bad news for our health. “Snooze alarm disrupts some of the most important stages of sleep. The hours just before the awakening are rich in the rapid moving (REM), “explains the main author Rebecca Robbins, PHD, who works in the division of sleep and circadian drug disorders in Brigham and Women’s Hospital in Boston.
“So, if you hit an alarm and this interrupts you from this Vital Sleep Stadium, any sleep that you will receive after hitting the rehearsal alarm will only make sleep and fragmented sleep,” she said.
These results highlight a well -known problem – namely, many of us do not sleep enough, explains Neal Walia, MD, sleep specialist at UCLA Health in Santa Monica, California, who was not involved in the study.
“Essentially, when you use an alarm, you probably wake up before your body has finished sleeping, and you are more likely to wake up groggy or live something that we call” sleep inertia “. Often, we have not finished our natural sleep cycles – which is why rehearsal can be so satisfactory, ”explains Dr. Walia.
Snoozers frequent on average 20 minutes of post-arrangement
To learn more about the rehearsal habits of people around the world, researchers have analyzed data from more than 21,000 users of a sleep application. Participants were from around the world, but users were most concentrated in the United States, the United Kingdom, Japan, Australia and Germany, and 54% were men.
Investigators found the following rehearsal models:
- Almost 45% of study subjects (“heavy snoozers”) supported the rehearsal button at more than 80% of the mornings, repeating on average 20 minutes per day.
- People used the rehearsal alarm more during the week of work typical from Monday to Friday, and Wednesday was the peak of rehearsal.
- As you would expect, the rehearsal function was used the least on weekends; Sunday was the day “the least likely to repeat”.
These results correspond “absolutely” to what Walia sees in her sleep clinic.
“I frequently see patients whose main concern is their level of moan in the morning, leading them to repeat at least several times a day. I also have patients who intentionally put an earlier alarm to wake up effectively with a second alarm later, essentially a planned naks ”, he says.
More repetition means less sleep rem
Because REM sleep generally occurs in the last third of the night, you don’t want to miss this by repeating it and replacing it with a light sleep, says Walia.
Sleep REM is part of the normal sleep cycle, and most of us have about four to six cycles per night. Although your first REM episode usually lasts only a few minutes, your last cycle (near your alarm clock) could last up to half an hour.
But it’s not that simple for everyone, says Walia. “The warning here is that when people wake up slow sleep (also called step 3), it leads us to feel the most growled.”
There is research to suggest that the nocturnal orls that wake up earlier for daytime responsibilities can suddenly interrupt sleep with slow waves, which then leads them to wake up groggy, explains Walia.
“A current example is a student who wakes up for an 8 am class when their circadian pace prefers to wake up at 10 years. So, for them, shrinking in a light sleep for 15 to 30 minutes can possibly get out of bed a little easier, ”he says.
It is not clear how it could have an impact on long -term health for people who do it again and again, but if you use this strategy, you probably do not fall asleep early enough, explains Walia.
Most people who doom most likely to have an erratic sleep schedule
Interestingly, researchers discovered that people sleeping five hours or less less likely to doze. This could be due to the fact that short sleepers cut sleep because they have to go to work or school, which would force them to wake up and start their day, leaving a short time for a nap, according to the authors.
Heavy users of the rehearsal button (those based on the rehearsal button on more than 80% of the mornings studied) spent an average of 20 minutes between rehearsal alarms and had more erratic sleep schedules than other categories of user.
People living in Japan and “down under” less likely to doze
The researchers found that women were slightly more likely to doze than men.
Sweden housed the most frequent snoozers, followed closely by the United States and Germany.
People living in Japan and Australia were the least likely to press the rehearsal button.
Conclusion: sleep without repeating as long as possible
The main message that people should withdraw is to prioritize a coherent sleep and uninterrupted sleep “without nap”, explains Dr. Robbins.
She suggests being honest with yourself on the time you need to prepare yourself every morning and when you have to leave your home.
“Then, think critically to think about how you could consolidate the time so that you can define the last possible alarm that will allow you to wake up, prepare and go where you have to go. Stay at this without pressing the rehearsal button,” said Robbins.
Walia agrees. “Ideally, you would like your body to complete as much natural sleep cycle as possible, so yes – adjusting your alarm at the last possible moment to wake up is the best chance of obtaining the restful sleep steps your body needs.”
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