Why setting multiple alarms to wake up in morning is bad, warn experts

Experts suggest setting only one alarm to wake up in the morning.

In a bid to wake up on time, many people set multiple alarms on their phones, believing it will prevent oversleeping. However, experts are cautioning against this practice, citing its potential to cause morning grogginess and long-term health issues.

TikTok user Jordan Bruss recently highlighted the drawbacks of setting several alarms in a video that has garnered over 10 million views, according to the New York Post. “If you're somebody who sets multiple alarms I have bad news. Don't come for me. Just trying to help,” he stated. Emphasising the importance of good sleep hygiene, Bruss added, “Good sleep hygiene is a big part of my physical and mental health. I promise I would not be in the shape I am in without serious research in the deep sleep department. Don't cause yourself extra physical and mental stress.”

The final stage of the sleep cycle, known as rapid eye movement (REM) sleep, is frequently entered during the latter part of the night. This phase is crucial for processing memories and enhancing creativity. Disrupting this stage can impact brain function and overall health. “Waking to multiple alarms every morning really disrupts your rapid eye movement (REM) cycle frequently. This actually causes sleep inertia, increased drowsiness, fatigue, mood swings, and it also raises your cortisol levels,” Bruss explained.

Each time an alarm sounds, the body experiences a "fight or flight response," increasing stress levels. Over time, this chronic response can lead to long-term issues such as stress, depression, and cardiovascular problems, as noted by the Joint Chiropractic site. Additionally, inconsistent sleep patterns and elevated cortisol levels can contribute to weight gain. “Excess cortisol levels make you gain and hang on to weight. So when the alarm goes off, it's time, get up. You'll look and feel better!” Bruss advised.

Bruss suggests setting only one alarm. “Don’t keep traumatising yourself! When that alarm goes off in the morning, get up!” he urged.

Dr Alicia Roth, a clinician at Cleveland Clinic's Sleep Disorders Center in Ohio, told CNN that setting multiple alarms results in an hour of poor-quality sleep if a person begins their alarms at 6 am but needs to wake up at 7 am. While setting a single alarm is ideal, Dr Roth acknowledged that transitioning to one alarm might be difficult for those accustomed to using multiple alarms as a safety net. She recommended experimenting with different alarm clocks, such as those using light or requiring physical movement to turn off.

Dr Cathy Goldstein, a sleep medicine physician at the Michigan Medicine Sleep Disorders Centers, stressed the importance of maintaining consistent sleep and wake times. She pointed out the challenges faced by individuals who have irregular sleep patterns during weekends. “If you're somebody who sleeps really well from 3 am to noon, and that's how you sleep on the weekends, but on Monday morning, you have to wake up at 6 am to commute. That's earlier than your biology is prepared to wake up, and it's going to be very difficult to get up,” Dr Goldstein explained.

To adjust biological clocks, Dr Goldstein suggested gradually changing bedtime by thirty minutes every few days or by an hour once a week. She also recommended reducing exposure to bright lighting and limiting screen time to less than four hours before bed to enhance the body's natural melatonin production.