Snoozing in bed can worsen morning grogginess, experts say

Medical sources describe 'sleep inertia' as grogginess after repeated awakenings and report that using the snooze button can make that effect worse; specialists mention steady wake times, gradual alarm sounds and light exposure as measures people use to ease waking.

Snoozing after an alarm often leads to a groggy, disoriented feeling called sleep inertia. Medical writers and the Sleep Foundation describe sleep inertia as disorientation, drowsiness and cognitive impairment that can follow waking. Experts quoted in the article say repeated forced awakenings from hitting snooze can worsen that state. Reports note that short extra sleep fragments may interrupt NREM sleep, the phase linked with physical repair, and extend recovery time. Key points: - "Sleep inertia" is described as grogginess, disorientation and reduced cognition that follows waking, as reported by Dr. Keith Roach and the Sleep Foundation. - Disruption of NREM sleep is a suggested mechanism; the article reports recovery from such disruption can range from about 30 minutes up to several hours. - Psychiatrist Dr. Tracey Marks and other clinicians say repeated forced awakenings from snoozing can intensify sleep inertia. - The article cites approaches people use to ease waking, including gradual, relaxing alarm sounds, keeping a regular wake time (weekends included), waking to natural light or a sunrise alarm, and moving after waking so the body registers the start of the day. - Additional points reported from the Sleep Foundation and lifestyle outlets include limiting caffeine near bedtime, keeping a cool room, reducing substances like cigarettes and alcohol, and choosing breathable bedding materials such as wool, down, cotton, linen or silk. Summary: Reports link repeated snoozing to sleep inertia and to potential disruption of restorative NREM sleep, which can prolong morning grogginess. The article presents several methods experts and sources mention that people use to make waking more comfortable, while noting that the precise causes of sleep inertia are not fully understood. Undetermined at this time.