healthy sleep habits Archives - Amazing Health Advances

New Research: Snooze Alarms Steal Hours of Sleep Each Month

The AHA! Team — Wed, 23 Jul 2025 05:08:24 +0000

Dr. Sanchari Sinha Dutta, Ph.D. via News-Medical – Why do so many people hit snooze? This global smartphone study uncovers surprising patterns and raises questions about how repeated alarms may be impacting our sleep health. Harvard Medical School researchers conducted a study on users of a sleep monitoring smartphone application to explore the prevalence and characteristics of snooze alarm use, a typical but poorly understood human behavior. The findings are published in the journal Scientific Reports. Background Sleep is a complex and dynamic physiological process for maintaining health and well-being. Internal circadian rhythms, together with time spent awake, influence the timing and duration of sleep. However, humans often subdue these biological regulatory processes for personal or professional reasons. The recommended duration of night sleep for adults ranges from 7 to 9 hours. However, over the past several decades, a trend of not meeting this recommendation has been observed in global populations, which may increase the risk of both physical and mental health complications. Although humans naturally wake after sufficient sleep, they often require assistance, such as the use of an alarm clock, to meet a desired wake time under conditions of insufficient sleep duration. The “snooze” function commonly available in alarm clocks is designed to repeatedly alert the sleeper in fixed intervals following the initial alarm. However, according to sleep experts, a sleeper should set an alarm for the last realistic wake time instead of setting a snooze alarm to get as much consolidated, uninterrupted, high-quality sleep as possible. Using a snooze alarm is a typical but poorly understood human behavior. Only a few studies have investigated the health impact of snooze alarms and reported that this practice is associated with short and poor-quality sleep and feelings of drowsiness upon waking. In the current study, researchers analyzed a large dataset to explore the prevalence and characteristics of snooze alarm use across countries, cultures, and climates. Study design The study analyzed a large pool of data from the users of a sleep monitoring smartphone application called “SleepCycle.” The database included six months of data from 21,222 app users and more than 3 million sleep sessions from users across four continents. The dataset included users who elected to use the traditional snooze feature, logged sleep sessions 50% or more of the nights in each month of the monitoring interval, used the app on an iPhone as opposed to an Android device, and consented for their data to be used in research. Study findings The analysis of sleep sessions opted by users at night revealed that more than half (specifically, 55.6%) of sessions end up with a snooze alarm. Of all users, about 45% were heavy snooze alarm users, 28% were moderate users, and 27% were light users. Compared to light and moderate users who used snooze alarm less frequently and demonstrated more consistent sleep times, heavy snooze alarm users, who used the alarm almost every day and multiple times within each day, demonstrated erratic sleep/wake times. Overall, users pressed the snooze alarm approximately 2.4 times daily and spent on average 10.8 minutes snoozing. This is equivalent to a monthly loss of nearly one 6-hour night of sleep. Heavy users chose the snooze alarm approximately 4 times daily, resulting in about 20 minutes of snoozing duration. On the other hand, light users chose the snooze alarm on average 1.2 times a day, resulting in 3 minutes of snoozing duration. The use of a snooze alarm was more frequent during weekdays (Monday to Friday) and less frequent on weekends (Saturday and Sunday). Fewer commitments on weekends among employees and students might be the reason for this less frequent use. The duration of snooze alarm use was significantly longer among women than men. The researchers suggest that this could stem from factors such as additional childcare and household duties over professional duties or an increased risk for insomnia among women, which might be the reason for women’s higher reliance on the snooze alarm. Month-to-month variations in snooze alarm use were minimal in the study population. Users in the Northern hemisphere exhibited slightly higher usage in December and less usage in September, while users in the Southern hemisphere exhibited the opposite trend. These variations might be associated with changes in seasonal sleep patterns due to factors like less access to natural light during winter months, potentially causing a delay in circadian rhythms. The frequency of snooze alarm use was also higher among long sleepers (more than 9 hours of sleep) compared to that among short sleepers (less than 7 hours of sleep) or those meeting the recommended sleep duration (7 to 9 hours of sleep). As researchers mentioned, higher snooze alarm usage observed after long sleep sessions could be indicative of hypersomnia or compensatory sleep to recover from sleep deficiency. The snooze alarm usage frequency was also higher among sleepers who went to bed later than usual compared to those who went to bed earlier. An unusual sleeping time is more common among shift workers who may have inadequate time in bed, and hence, more reliance on the snooze alarm. Furthermore, users with misaligned sleep may experience more fragmented sleep, and thus, greater reliance upon the snooze alarm. While the study provides valuable insights from a large, international dataset using objective snooze alarm data, the researchers acknowledge certain limitations. These include the sleep data being app-derived, which may overestimate actual sleep duration as it doesn’t account for time taken to fall asleep or awakenings during the night. Additionally, it was not certain if users were actually sleeping between alarms, and the sample of app users may not be fully representative of the general global population. The study also did not have information on the age of participants or self-reported feelings of grogginess upon waking. Overall study findings Overall, the study findings highlight that a higher frequency of snooze alarm use might be indicative of a poor sleep pattern and potentially part of the phenotype of poor sleep health. Given that snooze alarm use is discouraged by experts to avoid sleep fragmentation, researchers highlight the need for future investigations to understand the impact of snooze alarm use on daytime performance and overall health. They also suggest that public health messages encouraging individuals to set their alarm for the latest possible wake time, rather than relying on the snooze button, could be a viable strategy to promote better sleep habits. Journal reference: Robbins R. et al. 2025. Snooze alarm use in a global population of smartphone users. Scientific Reports. DOI:10.1038/s41598-025-99563-y, https://www.nature.com/articles/s41598-025-99563-y To read the original article click here.

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How Bedtime Screen Use Affects Sleep in Early Adolescents

The AHA! Team — Thu, 05 Sep 2024 08:02:43 +0000

Dr. Sushama R. Chaphalkar, PhD. via News-Medical – In a recent study published in the Journal of Adolescent Health, researchers investigate the potential link between bedtime screen use in early adolescents and sleep outcomes after one year. Overall, bedtime screen use was associated with shorter sleep durations and increased sleep disturbances one year later in early adolescence. How does screentime affect sleep? Research shows that screen use, which includes television, computers, and mobile phones, increases during early adolescence between the ages of 10 and 15 years and has been associated with academic, mental health, and sleep issues. Adequate sleep is vital for adolescents’ behavioral, emotional, and cognitive development. In fact, early sleep problems can be used to predict behavioral and emotional concerns, as well as weight gain later in life. Most studies on screen use and sleep are cross-sectional in design and focus on daily rather than bedtime use. Studies from Switzerland, the United Kingdom, and Norway reported that bedtime screen use negatively impacts sleep; however, these studies were associated with several limitations. Likewise, the United States Adolescent Brain and Cognitive Development (ABCD) Study recently reported that bedtime screen use was associated with sleep disturbances; however, the cross-sectional nature of this study prevented the researchers from establishing causality. About the study The present study included 9,398 participants between 11 and 12 years of age with complete data from the ABCD study. About 48% of the study participants were female, 45% were non-White, and the average age was 12. Screen usage around bedtime was assessed using a nine-item survey that included various screen activities, device presence, and phone usage at bedtime. The activities included gaming, social media use, texting, video calling, internet browsing, and watching movies, videos, or television. Overall screen usage data were collected through the Youth Screen Time Survey, which calculated average daily screen time. In years two and three of the ABCD study, caregivers assessed sleep disturbance using a 26-item measure, which calculated an overall sleep-wake disturbance score and subscale score for disorders of initiating and maintaining sleep. Sleep duration was assessed using the Munich Chronotype questionnaire, which calculated the weighted average sleep duration. Confounding data on sex, race/ethnicity, age, household income, parent education, study site, melatonin use, adverse childhood experiences, and depression symptoms were also collected. Statistical analysis involved using logistic, ordinal logistic, multiple linear regression models, and propensity weights. Study findings About 63% of participants had a television or electronic device in their bedroom, whereas 54.9% turned off their phones before going to sleep. In one week, 16.2% were woken by phone calls or messages, whereas 19.3% used a device if they woke up at night. Bedtime screen behaviors increased from years two to three. Having a television or electronic device in the bedroom was associated with shorter weekly sleep duration. While leaving the phone’s ringer on was associated with increased sleep disturbances and shorter sleep durations, putting the ringer on silent or vibrate was associated with shorter sleep durations. Using electronic devices before bed was associated with shorter weekly sleep durations and greater sleep disturbances. Specific activities like talking on the phone, texting, playing music, and using social media were associated with increased sleep disturbances and more severe insomnia. Total daily recreational screentime was also related to sleep disturbances and shorter sleep durations, although to a lesser extent. Being woken by phone calls or texts and using devices during the night were both associated with reduced sleep durations and increased sleep disturbances. Although bedtime screen use did not affect changes in sleep duration over time, total screen time and playing music before bed were associated with higher sleep disturbance scores. Important strengths of the current study include the large and diverse study cohort, strong external validity, and a prospective design focusing on early adolescents. However, the study findings are subject to potential recall, social desirability, and selection biases. Furthermore, the current study did not include details on screen use context, changes in screen use patterns, and sleep disturbance classifications. Conclusions The study findings emphasize the urgent need for clinicians to address bedtime screen use among adolescents. Moreover, the researchers suggest that parents should implement strategies like a ‘Family Media Use Plan’ to limit screen time before bed. These observations provide important insights into the potential benefits of reducing bedtime screen use for improving sleep. Future studies should explore the mechanisms that contribute to this association, use objective measures, and assess how bedtime screen use impacts sleep as adolescents age. Journal reference: Nagata, J. M., Cheng, C. M., Shim, J., et al. (2024). Bedtime Screen Use Behaviors and Sleep Outcomes in Early Adolescents: A Prospective Cohort Study. Journal of Adolescent Health. doi:10.1016/j.jadohealth.2024.06.006 To read the original article click here.

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Is Hemp Oil Safe, Effective, and Healthy? Read This First

AHA Publisher — Thu, 09 Sep 2021 07:00:14 +0000

Dr. Don Colbert – Do you have questions about hemp oil? You’ve likely heard stories of people using it for discomfort and joint stiffness, depressed or anxious moods, and more. But, what is it really? Is it safe? Healthy? Is it legal? Here are the basics of hemp oil, and the potential benefits many users experience. In addition, find out more about our new and exciting product below: Dr. Colbert’s Nano-Science Hemp Oil! Hemp Oil 101 Like most plants found on Earth, the hemp plant has many active compounds. Biologically, hemp is classified as a cannabis plant. It contains a myriad of beneficial compounds that have been shown to support many different aspects of health. Additionally, hemp is a strong fibrous plant. It is used to make paper, rope, clothes, fuel, and textiles. There are actually many formulations of hemp oil on the market, each with its own pros and cons. Benefits of Hemp Oil Why use hemp oil when there are other plant-based compounds available? Hemp oil, especially nano-particle oils, is different from many other plant-based compounds. In fact, it: Supports healthy, stable moods (1) Promotes stress relief and normalized cortisol levels Supports comfortable, healthy joints (2) Encourages healthy sleep habits (3) Promotes healthy skin with fewer irregularities and blemishes (4) Supports healthy brain and nervous system functions (5) Encourages healthy cardiovascular functions and normalized inflammatory actions (6) Hemp Oil and Formulations There are many formulations of hemp oil available. These include: 1. OILS AND TINCTURES Oils and tinctures are mixtures of CBD oil and another liquid, usually another oil or an alcohol. They are typically placed under the tongue and absorbed via the capillaries in the mouth. 2. CAPSULES AND CONVENTIONAL PILLS Hemp capsules and pills are gaining a lot of popularity. In fact, the FDA recently approved one pill for seizure conditions and digestive issues (1). Capsules and pills have the advantage of being formulated to withstand digestive acids and enzymes when delivering hemp oil to the body. 3. NANO-PARTICLE OILS What’s more, there are now nano-particle hemp oils. Nano-particle hemp molecules are coated with very small organic compounds, like liposomes or lipid nanoparticles. These nanoparticles increase the stability and rate of delivery of hemp oil to the bloodstream compared to conventional hemp oil. In addition, nano-particles are thought to allow the hemp oil compounds to remain in the body and interact with tissues for a longer period of time after delivery. One 2017 animal study found that oral nano-particle compounds were 600% more bioavailable than non-nano particles (7). This is a significant increase. While new to hemp oil, nano-particles have been used for decades in supplements and medications. It is the optimal formulation. 4. EDIBLES Edibles are another hemp oil option. They are usually in the form of cookies, gummies, or other foods. They are generally tasty, but do have to go through digestion before they are absorbed, without being protected from acids and enzymes. 5. CREAMS AND LOTIONS Hemp oil can also be absorbed through the skin, but likely at a lower concentration than oral formulations. 6. VAPING Vaping is the process of inhaling vaporized hemp oil. While this does produce quick absorption, there is significant concern that vaping may damage delicate lung tissue and is NOT advised. Hemp Oil Side Effects Unlike many pharmaceuticals, hemp oil has very few known side effects. In fact, hemp oil is generally well tolerated and considered safe. However, like other plant-based compounds, there are some individuals who won’t tolerate it as well as others. Some possible side effects include diarrhea, changes in weight or appetite, and fatigue (8). In addition, hemp oil may interact with medications. Specifically, it can be an issue for any mediation with a “grapefruit warning.” Like grapefruit, hemp oil may interfere with cytochromes P450 (CYPs). This is a group of enzymes that are important to drug metabolism (9). If you take any medications, be sure to talk to your doctor first before adding hemp oil. Is Hemp Oil Legal? At this time, hemp oil products (with less than 0.3% tetrahydrocannabinol) are legal federally, but not legal under some state laws. If you are unsure, inquire in your state regarding hemp oil laws. INTRODUCING DR. COLBERT’S NANO-SCIENCE HEMP OIL 1000MG BROAD SPECTRUM (CINNAMON FLAVOR) Introducing Dr. Colbert’s Nano-Science Hemp Oil! Through extensive research and innovation, Dr. Colbert has developed a broad-spectrum hemp oil using nano-particle technology. This easy-to-use hemp oil is organically grown, vegan, and GMO-free. It contains organic hemp oil, healthy MCT oil, and natural flavors. You can now enjoy the benefits described above in one easy-to-take, cinnamon-flavored dropperful per day. Bottom Line Hemp oil has the potential to support healthy functions throughout the body. Use Dr. Colbert’s new, safe, and effective formulation each day to reduce discomfort and support health each day. If you are interested in hemp oil, this guide is a quick and easy reference for your questions regarding its sources, formulations, potential benefits, safety, and legality. To read the original article click here.

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Past Your Bedtime? Inconsistency May Increase Risk to Cardiovascular Health

AHA Publisher — Wed, 25 Mar 2020 07:00:55 +0000

University of Notre Dame via EurekAlert – Despite increasing awareness of how critical sleep is to our health, getting a good night’s rest remains increasingly difficult in a world that’s always “on” — responding to emails at all hours, news cycles that change with every tweet and staring endlessly into the blue light of cell phone, tablet and computers screens. Scientists have stressed the importance of healthy sleep habits, recommending at least seven hours each night, and have linked lack of sleep to an increased risk in numerous health conditions, including diabetes, stroke and cardiovascular disease. Now a new study shows whether or not you go to bed on time could also have an effect on your health. Researchers at the University of Notre Dame studied the correlation between bedtime regularity and resting heart rate (RHR) and found that individuals going to bed even 30 minutes later than their usual bedtime presented a significantly higher resting heart rate that lasted into the following day. “We already know an increase in resting heart rate means an increased risk to cardiovascular health,” said Nitesh Chawla, the Frank M. Freimann professor of Computer Science and Engineering at Notre Dame, director of the Center for Network and Data Science and a lead author of the study. “Through our study, we found that even if you get seven hours of sleep a night, if you’re not going to bed at the same time each night, not only does your resting heart rate increase while you sleep, it carries over into the next day.” Chawla and his team analyzed data collected via Fitbit from 557 college students over the course of four years. They recorded 255,736 sleep sessions — measuring bedtimes, sleep and resting heart rate. Significant increases in RHR were observed when individuals went to bed anywhere between one and 30 minutes later than their normal bedtime. Normal bedtime was defined as the one-hour interval surrounding a person’s median bedtime. The later they went to bed, the higher the increase in RHR. Rates remained elevated into the following day. Surprisingly, going to bed earlier than one’s standard bedtime also showed signs of increasing RHR, though it depended on just how early. Going to bed 30 minutes earlier than usual appeared to have little effect, while going to bed more than a half hour earlier significantly increased RHR. In cases of earlier bedtimes, however, RHR leveled out during the sleep session. Circadian rhythms, medications and lifestyle factors all come into play when it comes to healthy sleep habits, but Chawla said it’s vital to consider consistency as well. “For some, it may be a matter of maintaining their regular ‘work week’ bedtime through the weekend,” said Chawla. “For shift workers and those who travel frequently, getting to bed at the same time each night is a challenge. Establishing a healthy bedtime routine — as best you can — is obviously step number one. But sticking to it is just as important.” To read the original article click here.

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