For many individuals who struggle to wake up in the morning—whether it’s because of late-night work shifts, disrupted sleep schedules, or simply being a deep sleeper—the idea of setting multiple alarms might seem like the perfect fail-safe solution. If one alarm doesn’t do the trick, surely the second, third, or even fourth will finally get you out of bed. But what if this common practice is actually working against you?
According to medical experts, waking up to a series of alarms can do more harm than good. Nurse Jordan Bruss, a healthcare professional with a substantial online following, has recently gone viral for her stern warning to anyone relying on multiple alarms as their morning strategy. In a widely shared TikTok video, she explains how hitting snooze over and over again can have surprising effects on both mental and physical health.
Why Do People Set Multiple Alarms?
Let’s be honest—many of us have been guilty of setting alarms five, ten, or even fifteen minutes apart, thinking it will give us a gentle transition from sleep to wakefulness. In reality, it often does the opposite.
Some individuals argue that their reliance on multiple alarms isn’t a choice but a necessity. A common sentiment echoed in response to Bruss’ video includes frustration from viewers who claim that a single alarm isn’t enough to wake them. One user commented, “If I could get up with just one alarm, do you really think I’d use so many?” Another added, “I literally can’t just ‘get up’—it’s not that simple.” A third chimed in with a humorous yet relatable complaint, saying, “It’s either multiple alarms or I lose my job.”
However, experts insist that while this technique may seem logical, it could be making your mornings even harder than they need to be.
How Hitting Snooze Affects Your Sleep Cycles
Sleep is a complex biological process that is divided into multiple stages, including light sleep, deep sleep, and the highly critical rapid eye movement (REM) stage. REM sleep plays a fundamental role in memory consolidation, emotional regulation, and overall cognitive function. Disrupting this stage repeatedly can lead to more than just grogginess—it can have long-term health implications.
Each time an alarm sounds and abruptly wakes you, your body experiences a jarring interruption in its natural rhythm. If you repeatedly snooze your alarm, you force yourself in and out of sleep cycles, never allowing your body to fully transition from deep rest to wakefulness.
Medical sources explain that this type of sleep fragmentation leads to something called sleep inertia—the sluggish, disoriented feeling that lingers even after waking up. It’s that groggy sensation where you struggle to open your eyes, feel heavy-limbed, and have trouble thinking clearly.
The Hidden Stress of Morning Alarms
What many people fail to realize is that alarms don’t just wake you up—they trigger a physiological response in the body. Every time an alarm goes off, especially in a jarring or loud tone, your brain perceives it as an emergency. This activates the body’s fight-or-flight response, causing a surge of adrenaline and an increase in cortisol, the primary stress hormone.
This process is meant to protect us in genuinely dangerous situations, but when experienced every morning, multiple times in a row, it can lead to chronic stress. Over time, elevated cortisol levels can contribute to anxiety, mood disturbances, cardiovascular problems, and even weight gain. Yes, repeatedly shocking your system awake can, quite literally, expand your waistline.
The Expert’s Take: Why Sleep Coaches Also Warn Against Multiple Alarms
Nurse Jordan Bruss isn’t alone in her concerns. Sleep coach Beatrix Schmidt has spoken about the detrimental impact of excessive alarms and snoozing on sleep quality. Having experienced chronic insomnia herself, she once relied on two to three alarms just to get through the morning. However, after working with various clients, she encountered cases where individuals set as many as twenty alarms, spaced just minutes apart.
The major issue, according to Schmidt, is what’s known as sleep fragmentation—a pattern where sleep is repeatedly disrupted by external factors, leading to exhaustion, decreased concentration, and irritability throughout the day. Even though you may believe you’re giving yourself a little more rest with each snooze cycle, what you’re actually doing is preventing your body from completing the essential sleep phases needed for proper restoration.
“Having this level of fragmentation at the end of your sleep cycle can significantly impact how alert and energized you feel in the morning,” Schmidt explains.
She describes a common pattern: the first alarm rings, and you groggily hit snooze. The second alarm prompts you to turn over but not get up. By the third or fourth alarm, you may turn on a light but still refuse to leave the comfort of your bed. Eventually, the last alarm forces you out of bed, but by that point, the damage to your energy levels is already done.
The Best Alternative: How to Wake Up Without Multiple Alarms
So, what’s the alternative? How can individuals who struggle with waking up avoid falling into the multiple-alarm trap?
Nurse Bruss suggests that the simplest solution is also the most effective: get up as soon as your alarm rings. While this may seem easier said than done, it’s a habit that can be trained with consistency.
To make the process easier, experts recommend the following techniques:
- Move Your Alarm Clock Away From the Bed – Placing your alarm device on the other side of the room forces you to physically get up to turn it off, reducing the temptation to hit snooze.
- Develop an Engaging Morning Routine – Having something enjoyable to look forward to—like listening to music, stretching, or preparing a delicious breakfast—can make waking up feel like less of a chore.
- Use Gradual Wake-Up Alarms – Instead of relying on loud, abrupt alarms, try apps that simulate a sunrise or use gentle, progressive soundscapes to ease you into wakefulness.
- Stick to a Consistent Sleep Schedule – Going to bed at the same time each night helps regulate your body’s natural rhythms, making waking up more intuitive rather than a daily struggle.
- Allow Time for Wakefulness – Both Bruss and Schmidt emphasize that waking up isn’t an instant process but a transition. Give yourself a few minutes to adjust before rushing into the day.
As Nurse Bruss puts it, “Don’t keep traumatizing yourself every morning!” Making a few small changes to your wake-up routine can lead to better energy levels, improved mood, and even long-term health benefits.