In this world, there is nothing that yearns to return to the days of the Spring Festival holiday more than my biological clock. Although I have been back at work for over half a month, I still cannot wake up to the sound of the alarm clock in the morning. To put it bluntly, the alarm clock is merely a signal for me to change my position and continue sleeping deeply.
When the alarm goes off, leaving the warm bed immediately feels like a defiance of nature. If you share my plight of being ruthlessly awakened by the alarm in the morning, yet still struggle to get out of bed, rest assured, because this has become our instinctive reaction. A survey released in 2017 revealed that far more people wish to stay in bed than we think—around 70% of young individuals aged 20 to 29 are unable to get up immediately after their alarm goes off. A recent article in the Journal of Sleep Research also noted that 69% of people would choose the ‘snooze’ function or set multiple alarms.
The most common reason why most people find it hard to wake up in the morning is ‘can’t wake up/too tired’. Don’t forget that our daily work is as demanding as laboring like oxen and horses, possibly requiring overtime or working until late at night; our bodies and brains have been operating at full capacity, and just a few hours of sleep are hardly sufficient to compensate.
Another reason people are willing to stay in bed is the feeling of ‘it’s just too wonderful’—indeed, the sensation of curling up in a warm bed is tempting, and hard to resist on a cold morning. Other reasons like ‘fear of difficulty waking up’, ‘needing more rest’, ‘lack of motivation to get up’, or simply ‘not enough sleep’ are all common reasons for people’s tendency to continue staying in bed.
Therefore, occasionally sleeping in should not become a burden to you, we should be lenient toward a bit of morning laziness.
Moreover, research indicates that falling back to sleep after the alarm sounds could even be more beneficial to our bodies. A study by Stockholm University in Sweden divided participants into two groups: the ‘napping group’, who were to set their first alarm 30 minutes before getting up, with the alarm going off every 9 to 10 minutes; and the ‘get up right away group’, who got up immediately after the alarm. Results showed that those who napped for 30 minutes had a significant improvement in cognitive abilities upon waking up, such as arithmetic speed, situational memory, and cognitive control.
Additionally, a short nap can increase cortisol levels in the morning, thereby making one more awake and cheerful after getting up. Imagine, if we consistently maintain a good mood, optimistic attitude, and keen cognitive thinking, combined with enough energy, our potential work efficiency could be boundless.
The researchers explained that this is because the transition from sleep to wakefulness requires a buffer period called sleep inertia. During this process, one may experience temporary confusion, slow reactions, distracted attention, and reduced memory ability, but as wakefulness prolongs, these symptoms gradually subside.
Research in neuroscience indicates that there are significant differences in neural activity between sleep and wakefulness, leading to a potential delay when transitioning from sleep to wakefulness. The evolutionary perspective suggests that a certain amount of sleep inertia helps people fall back asleep quickly if they wake up unintentionally, thereby conserving energy. In fact, continuing to lie in bed and snooze for about 30 minutes can alleviate sleep inertia and help enhance cognitive function upon waking.
Thus, it seems our bodies come equipped with a need for a proper buffering time. Sleeping a little more after the alarm goes off can not only boost your cognitive abilities, adjust your body’s cortisol levels but also maintain a good state and mood. As the ancient saying goes, “Sharpening your axe will not delay the work of cutting wood; wake up and start your day’s labor afresh.”
To reduce discomfort upon waking, we can set multiple alarms to gently wake ourselves up. The first alarm should be mild, such as an iPhone’s gradually increasing volume alarm, a smartwatch’s gentle vibration, or a wake-up light that simulates sunrise. Then set a soft alarm for every 9 to 10 minutes to give yourself the opportunity to doze off a few more times until completely awake.
However, remember that eventually, you have to get out of bed, so set a similarly mild reminder tone at the final waking point to tell yourself it is time to truly get up. If you worry that these gentle alarms may not be enough to wake you up, consider using an alarm clock mat that requires standing on to turn off, or a creative alarm clock app that needs a math problem to be solved before it shuts off.
Therefore, snoozing a bit after waking up is actually a wise decision. There is no need to feel guilty about it anymore, as it is really about preparing to face the new day better. The aim now is to get this concept understood by more people, including your boss, because adequate rest is crucial for cognitive function and work efficiency throughout the day.
