Love your snooze button? You’re not alone—but new research suggests it might be doing more harm than good.
A massive global study led by researchers at Mass General Brigham analyzed data from over 21,000 people using the Sleep Cycle app. Out of more than 3 million nights studied, nearly 56% ended with a snooze button tap, and about 45% of participants hit snooze on more than 80% of mornings. That means millions of us are delaying our day—by an average of 20 minutes—in hopes of squeezing in “just a little more sleep.”
But that extra sleep may not be helping. According to lead author Dr. Rebecca Robbins, a sleep expert at Brigham and Women’s Hospital, the snooze habit interrupts some of the most restorative parts of your sleep cycle—specifically REM sleep, which is crucial for memory, emotional regulation, and next-day performance.
“Instead of giving you deep rest, snoozing usually gives you fragmented, low-quality sleep,” said Robbins. “You’re better off setting your alarm for the latest possible time and getting up right away.”
Interestingly, snooze use spiked during the workweek and dropped on weekends. Countries like the U.S., Sweden, and Germany topped the charts for snooze button dependence, while Japan and Australia showed the least.
Heavy snoozers also tended to have more erratic sleep schedules, suggesting that this habit may be a sign of bigger sleep challenges.
The takeaway? Hitting snooze might feel like a gift in the moment, but it could be robbing you of better sleep and a clearer head. Tomorrow morning, try skipping the snooze—and see what waking up on the first ring can do for your energy, focus, and mood.
