Is it bad to wake up with an alarm clock?

At the moment, most people use an alarm clock to get up in the morningbut is it really healthy? And what happens when we snooze the alarm several times? Scientist and sleep therapist Merijn Van de Laar clarifies that waking up with an alarm “is not intrinsically harmful, but it is can be disturbing if it disrupts deep sleep”.

According to Van de Laar, the alarm clocks They allow us to get up earlier than our natural rhythm, but they can contribute to the “social jet lag” if our schedules differ greatly from our biological clock. The ideal is to wake up in a way that preserves the quality and regularity of sleep, although this is not always possible due to work or obligations.

Snooze the alarm, good idea?

The expert warns that Snoozing the alarm fragments the last sleep cyclescausing inertia when waking up: the more it is repeated, the slower the transition from sleep to wakefulness will be, leaving a feeling of daze and fatigue. The heart rate accelerates and the body must “start” several times, which increases fatigue. That’s why he recommends setting your alarm for the latest time possible and getting up immediately.

Normal nighttime awakenings

Van de Laar assures that Waking up during the night is common: Westerners can stay awake until 20% of total sleep time. As long as the person feels relaxed, these awakenings are not problematic. Besides, sleeping exactly eight hours is not necessary for everyone; Six to eight hours are usually sufficient depending on individual needs.

To improve rest, Van de Laar suggests:

1. Keep constant schedules to sleep and wake up.

2. Expose to sunlight in the morning and use warm lights at night.

3. Sleep in cool rooms (18-20°C).

4. Relax before bed with low stimulation activities.

5. Do daily exerciseavoiding intense activity just before bedtime.

6. Avoid heavy meals, caffeine and alcohol before bed.

7. Guarantee a comfortable and quiet environment to sleep.

8. Don’t be alarmed by night awakenings; they are normal and they do not affect rest if handled calmly.

By following these guidelines, it is possible to improve sleep quality and minimize the negative effects of alarm clocks and the habit of snoozing.