“Just five more minutes.”

It feels harmless. In fact, it feels like you’re giving your body the extra rest it desperately needs.

But what if those extra five or ten minutes are actually making you feel more tired?

The snooze button doesn’t give you better sleep. It gives you broken sleep.

Every time you hit snooze, your brain starts another sleep cycle. A few minutes later, the alarm interrupts it again. Instead of waking refreshed, your brain feels confused and groggy. That’s why many people feel even more exhausted after snoozing several times.

The good news? You can train your brain to wake up feeling more alert.

1. Follow the “One-and-Done” Alarm Rule

Set one alarm at the exact time you need to wake up.

Avoid setting several backup alarms. When your brain expects another alarm, it doesn’t fully commit to waking up. Over time, using just one alarm teaches your brain that the first ring means it’s time to get up.

2. Put Your Alarm Across the Room

Don’t keep your phone beside your pillow.

Place it far enough away that you have to stand up and walk to turn it off. Once you’re already on your feet, it’s much easier to stay out of bed instead of falling back asleep.

3. Let Bright Light Hit Your Eyes

As soon as you wake up, open the curtains or turn on a bright light.

Morning light tells your brain that the day has begun. It also helps stop the production of melatonin, the hormone that makes you feel sleepy. This simple habit helps you become more alert within minutes.

4. Wake Up at the Same Time Every Day

Yes—even on weekends.

Sleeping in for several hours every Saturday and Sunday confuses your body’s internal clock. Keeping a consistent wake-up time helps your body naturally become sleepy at night and wake up more easily in the morning.

Helpful Tools If You Struggle to Wake Up

Sometimes we need a little help while building better habits.

Sunrise alarm clocks slowly brighten your room before your alarm sounds, imitating a natural sunrise. Your brain begins waking up gradually, making mornings feel much gentler.

Rug alarm clocks require you to stand on a pressure-sensitive mat for several seconds before the alarm stops. By then, you’re already out of bed.

Runaway alarm clocks actually roll away and keep beeping until you chase them down. It may sound funny, but it works because it forces you to move.

The Bottom Line

If you wake up tired every morning, the answer may not be more sleep, it may be better waking habits.

Skip the snooze button.

Stand up when the alarm rings.

Get bright light into your eyes.

Wake up at the same time every day.

Small changes repeated consistently can retrain your body clock. And over time, you’ll discover something surprising:

You won’t need to fight your mornings anymore. Your body will begin waking up naturally.

Contributed by Dr. Josette Ga-an, DMD, Sleep Science Professional, creator of the SHIFT Sleep Method, and Fatigue Management Educator. Dr. Josette helps busy professionals overcome fatigue, improve sleep, and restore their energy through practical, science-backed strategies that support healthier, more productive lives.