A nurse has cautioned against the widespread practice of stacking alarms back-to-back to wake up. Repeatedly hitting that snooze button may seem harmless but it has health drawbacks.
Millions of us are guilty of setting multiple alarms back-to-back in a bid to force us to leave the warm and cosy confines of our beds in the morning.
If you’re amongst those whose mornings resemble “6:30… 6:35… 6:40… right, now I’ll rise,” nurse Jordan Bruss has a wake-up call for you that you’ll actually want to hear (no pun intended).
In a now-viral TikTok, nurse Jordan has cautioned against the widespread practice of stacking alarms and repeatedly hitting that snooze button. In the video’s caption, she explains: “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 doing some serious research in the deep sleep department.
“Don’t cause yourself extra physical and mental stress. 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.”
Her guidance? The practice isn’t beneficial — rather, it’s setting your day up for fogginess, stress, and a tardy beginning.
In the video, Nurse Jordan shares: “If you’re somebody who sets multiple alarms — I have bad news for you. Waking to multiple alarms every morning really disrupts your REM cycle frequently.”
The healthcare professional adds: “This actually causes sleep inertia, increased drowsiness, fatigue, mood swings, and it also raises your cortisol levels.
“Every time your alarm goes off, you’re in that fight or flight response. So waking up like that multiple times in the morning is very stressful. When that alarm goes off in the morning — get up,” the nurse advises.
Numerous alarms disrupt your final sleep phase. You doze off, get jolted awake, then repeat the cycle. This fragmented pattern leaves you feeling drowsy and sleep inertia lingers for longer periods.
Those brief snoozes reset the mental fog without actually refreshing you. Each sudden awakening triggers stress hormones. Repeated “mini alarms” activate a fight-or-flight reaction — hardly a peaceful start to the day.
A single, definitive wake-up call proves more gentle. The more you extend the alarm window, the groggier you’re likely to feel upon finally getting up.
Why it seems beneficial (but actually isn’t)
Hitting snooze appears compassionate at the time — just five additional minutes to ease the transition. The problem is these micro-sleeps aren’t restorative rest. They simply restart the tedious process.
If you require multiple alarms to operate, your body is likely requesting two essentials – increased overall sleep and a smoother, more consistent awakening method.
Sleep specialists at Bed Sava have shared alternative approaches to alarms, recommending adjustments to your surroundings and daily habits so your body naturally handles more of the awakening process — without relying on additional alarms. Begin with a touch of light and avoid completely closing the curtains or blinds at night.
Allow a hint of dawn to filter in, providing your body clock with a natural “time to rise” signal. Combine this with a consistent schedule – aim for the same bedtime and wake-up time every day, keeping weekends within about an hour of your usual wake-up time. This rhythm of consistency alone can quickly reduce that heavy, sluggish-brain feeling.
Make the last hour of your evening soothing for the senses. Dim the lights, step away from bright screens, and engage in a low-key activity you genuinely enjoy — such as reading, gentle stretching, or a few minutes of deep breathing.
This reduces arousal and aids in falling (and staying) asleep, eliminating the need for a barrage of alarms to rouse you in the morning. Be aware of late-day culprits as well. Limiting caffeine intake after mid-afternoon and moderating late-night alcohol consumption can yield benefits the very next morning; both can disrupt sleep and cause you to hit snooze out of self-defence.
Let your bedroom contribute too. Maintain a cool, quiet, and mostly dark environment — save for that small gap in the curtains to welcome the dawn. A supportive mattress and the right pillow for your sleep position can minimise micro-awakenings that leave you feeling exhausted.
Finally, when you do wake naturally, embrace it. Fully open the curtains, have a sip of water, and incorporate 30–60 seconds of light movement — arm swings, calf raises, a short walk to the kitchen into your routine.
That small burst of activity gently nudges your brain out of sleep mode without the shock of another alarm. If mornings continue to be harsh — especially with loud snoring, gasping, or unrefreshing sleep despite good habits – consult a clinician to rule out issues like sleep apnoea.
Multiple alarms may seem comforting, but they rob you of the smoothest part of your sleep and turn waking up into a series of shocks. Heed Nurse Jordan’s warning: safeguard your final sleep cycle and rise once, cleanly.
With a hint of morning light, a more consistent schedule, and a wind-down routine that isn’t dreaded, you’ll swap snooze spirals for clearer, calmer starts.