Setting multiple alarms to wake up early? Doctors explain why it is a mistake

New Delhi: Being an early bird comes with a great deal of challenges – the most important one being managing to get the much-needed 7-8 hours of sleep which is essential for living a healthy life. And to wake up for sure, many end up setting multiple alarms and then end up feeling exhausted and grumpy the entire day. According to experts, this could be a huge mistake as sleep hygiene is an important element of mental and physical health.
How do multiple alarms affect sleep quality?
According to sleep experts, the fourth and final stage of the sleep cycle is called rapid eye movement or REM sleep which is entered and exited during the final hours of snoozing. This is essential for digesting memory and stimulating curating. This could take a toll on brain health if sleep is broken during this stage. Waking up to multiple alarms every morning can cause drowsiness, fatigue, inertia, and mood swings and it can also spike cortisol levels in the body.
Sleep experts also say that when an alarm goes off, the body enters a fight or flight response and that can be stressful. Over time, this adrenaline response can lead to long-term stress, heart disease, and depression. The tension in the body from constant lack of sleep can over time cause weight gain. This can also make the excess fat stubborn, that is, it can be difficult to get rid of. Therefore, one must try to get uninterrupted sleep to avoid sluggishness all day.
Ideally, one alarm is said to be enough, but it can be challenging as one might end up missing it. But one must try to accommodate the sleep cycle in a way that one can sleep timely in the evening to wake up early comfortably. Over 21 days, the sleep cycle can be regulated and it can become a habit. Adjusting bedtime by 30 minutes every day can help one regulate the sleep cycle comfortably.
How to improve sleep quality?
To improve sleep quality, one must try the following:

Keep the room dark
Keep the temperature cool
Maintain a comfortable environment
Try to avoid all stresses before bedtime
Avoid eating atleast three hours before bedtime
Keep all screens and devices away an hour before bedtime