Using multiple alarms to wake up in the morning has become a common habit for many people trying to avoid oversleeping. However, sleep and mental health experts warn that relying on more than one alarm can seriously disrupt brain function, sleep quality, and overall well-being.
Many people set two or three alarms, hoping to wake up gradually. Instead, they often end up waking late, feeling exhausted, unfocused, and mentally drained. According to experts, this is not a lack of discipline but a biological disruption caused by repeated sleep interruptions.
How Multiple Alarms Disrupt Brain Function
Sleep specialists explain that repeated alarms interfere with the REM (Rapid Eye Movement) sleep stage, a critical phase of sleep responsible for memory consolidation, emotional balance, and mental restoration.
When an alarm rings once, the brain prepares to wake up. But when alarms go off repeatedly, the brain is pushed in and out of deep sleep stages. This process, known as sleep fragmentation, leaves the brain unable to complete its natural recovery cycle.
According to Peters, a mental health and sleep disorder specialist,
“Using multiple alarms may seem helpful, but it actually confuses the brain. Instead of protecting your schedule, it damages cognitive performance and increases morning fatigue.”
One Alarm Is Enough, Experts Say
Health professionals recommend using a single alarm and training the body to respond immediately. Lingering in bed and repeatedly snoozing only worsens sleep inertia, the groggy feeling that makes waking up difficult.
They also advise getting out of bed as soon as the alarm rings to prevent falling back into light, unrefreshing sleep.
Why Do People Struggle to Wake Up on Time?
According to Dr. Cathy Goldstein, a sleep specialist at Michigan Medicine Sleep Disorders Center, difficulty waking up is often linked to insufficient sleep or sleep-related medical conditions.
Adults are advised to sleep between 7 and 9 hours per night, yet many fail to meet this requirement due to work pressure, screen time, or irregular routines.
“Rest is not optional,” Dr. Goldstein emphasizes.
“Sleep is a biological necessity. Ignoring it leads to long-term physical and mental health problems.”
Irregular Bedtimes Make the Problem Worse
Another major contributor to poor morning alertness is inconsistent sleep schedules. Dr. Alicia Roth, from Cleveland Clinic Sleep Disorders Center in Ohio, explains that going to bed at different times each night confuses the body’s internal clock.
“Ideally, we should sleep when we feel tired and wake up naturally. Unfortunately, modern lifestyles rarely allow that,” she said.
Screen Exposure Before Bed Affects Sleep Quality
Experts also warn against exposure to phone, television, and computer screens before bedtime. The blue light emitted by these devices suppresses melatonin production, making it harder for the brain to recognize that it is time to sleep.
They recommend avoiding screens at least 30 minutes before bedtime and creating a calm, dark, and quiet sleep environment.
Advice for Students and Young People
Health professionals strongly advise students to use school holidays to restore healthy sleep habits. Adequate sleep, especially in quiet environments, helps prepare the brain for learning, concentration, and academic performance.
