Sleep Experts Warn Multiple Alarms Disrupt REM and Increase Fatigue

Health professionals explain that using several alarms or the snooze function repeatedly interrupts the natural sleep cycle, especially the REM phase, leading to heightened daytime fatigue, reduced concentration, mood changes and higher cortisol levels. Jordan Bruss, a wellness influencer, cites Headspace Group research showing that each alarm triggers a fight‑or‑flight response and can cause "sleep inertia."

Experts recommend establishing a stable circadian rhythm by going to bed and waking at consistent times, limiting alarms to a single, well‑timed alert, and placing the alarm clock away from the bedside so the person must physically get up. Additional tips from monastic traditions include avoiding the snooze button, setting a clear purpose for getting up, maintaining a fixed bedtime, relying on community accountability, and using natural light or cold water to fully awaken.

Both sources stress that disciplined, single‑alarm routines improve sleep quality and overall daily functioning.