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Snooze You Lose: Confessions of a (semi) Recovering Snooze-aholic

Let's face it, the snooze button is the ultimate siren song in the mornings. As a wellbeing coach, I help people conquer all sorts of challenges, but let me tell you, this little button used to have me wrapped around its finger. For years, I was a champion snoozer. That insistent beep wouldn't just get one hit, oh no, it was a whole orchestra of morning snoozing. Nine minutes here, seven minutes there – before I knew it, an hour would vanish, leaving me scrambling to get out the door in a flustered mess. And the worst part? That extra "sleep" never felt restful. I'd stumble into the day feeling like a zombie who'd just run a marathon – groggy, irritable, and completely behind schedule.

Here's the kicker: science backs up my experience. According to a National Sleep Foundation study, the average snoozer hits that button a staggering 7.6 times, losing a whopping 53 minutes each week! That translates to over 40 hours a year sacrificed to a sleep that doesn't even benefit you. Those stolen minutes disrupt your natural sleep cycle.

Nine minutes isn't enough to reach a deep sleep stage, leaving you feeling more tired and irritable upon waking. Plus, the constant jolting awake and falling back to sleep throws off your circadian rhythm, the internal clock that regulates your sleep-wake cycle. This disruption can lead to problems with focus, mood, and even weight management.

Enough was enough! I knew I had to break free from the snooze button's tyranny. Here are some battle tactics that have helped me win the war against the snooze (and can help you too!):

  • Mel Robbins' 5 Second Rule: This powerful method, uses a countdown to launch yourself out of bed. When your alarm goes off, instead of hitting snooze, start counting down ...5-4-3-2-1. Then spring out of bed. This simple act disrupts the snooze cycle and forces you to make a conscious decision to get up. It might surprise you, but that mental shift can be enough to break the snooze habit. You can actually use this for anything that you don't want to procrastinate. It works great...if you use it!

  • Become a Sleep Sanctuary Architect: Your bedroom environment plays a huge role in sleep quality. Ensure a cool temperature (around 65 degrees Fahrenheit is ideal) by using blackout curtains to block out light and consider a white noise machine to mask any disruptive sounds. Invest in a comfortable mattress and pillows that support your body.

  • Sleep Hygiene 101: This isn't just a fancy term, it's about creating healthy sleep habits. Aim for 7-8 hours of quality sleep each night and try to go to bed and wake up at consistent times, even on weekends. Avoid screens like laptops and phones for at least an hour before bed as the blue light they emit can interfere with sleep.

  • Craft a Morning Routine You Crave: Let's face it, if your mornings are a chaotic scramble, hitting snooze feels like the only escape. Instead, design a morning routine that sets you up for success. This could involve anything from a gentle yoga session and a cup of herbal tea to listening to your favorite music while prepping a healthy breakfast. The key is to find activities that energize and motivate you, making getting out of bed something to look forward to. I highly recommend The Miracle Morning by Hal Elrod to help you create a fantastic morning routine. I have a book summary if you'd like. Just email me at and I will email it to you!

Remember, a good night's sleep and a mindful morning routine are the cornerstones of well-being. Ditch the snooze button, take control of your mornings, and watch your energy and productivity soar! You (and I) deserve a chance to greet the day feeling refreshed and ready to conquer anything. So, let's make a pact to be snooze-slayers together!

If you'd like to discuss more ways to improve your overall wellbeing, I'd love to chat with you. I have many tools, tips and education to help you uplevel your health. The first session is free. Visit to schedule your FREE Breakthough session. 60 minutes, over Zoom, completely dedicated to YOU!

Did you know I also host a private Facebook group called Joyful Balance Circle? There are over 800 like-minded women in the group. We share inspiration, support and comradery. Come join the conversation with daily insightful questions, inspiring posts and even support for obstacles in our lives.

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