Researchers from the Stress Research Institute and the Department of Psychology at Stockholm University have found that choosing when to wake up by delaying the alarm may offer health benefits. The findings are reported in a peer‑reviewed journal article in the Journal of Sleep Research (JSR).
Earlier work noted that more than half of people do not awaken with the first ring, instead allowing themselves a short period of additional sleep. Scientists have explored how this habit might affect the body and whether it could contribute to issues such as reduced cognitive performance, insufficient rest, and mood disturbances. The question guiding the current inquiry was whether delaying wake time carries any negative consequences, and what potential advantages might emerge from a brief post‑alarm nap.
Two controlled experiments were set up to observe participants’ responses. In some sessions, individuals woke promptly when the alarm sounded, while in others the alarm was set to a later time to permit a short nap after the initial wake time. The research team monitored cortisol, a hormone released by the adrenal glands upon awakening and linked to stress responses, to gauge physiological changes associated with different wake patterns.
The first study phase involved an online survey that gathered information on usual bedtimes, the frequency of snoozing, and the reasons for not rising immediately after waking. This helped map typical sleep schedules and attitudes toward morning routines among a diverse group of volunteers.
In the second phase, thirty‑one volunteers spent three nights in a laboratory setting. On some nights, participants rose immediately after the alarm and did not delay waking, while on others they postponed the wake time to allow up to a 30‑minute nap following the initial alarm cue. Saliva samples were collected throughout the study to assess cortisol levels, and participants completed a battery of cognitive assessments designed to measure attention, memory, and processing speed across the wake conditions.
The results indicated that overall sleep timing characteristics were similar between the rapid‑wake and delayed‑wake conditions. In every scenario, participants reported feeling sleepy immediately after waking. Importantly, the data showed that taking a brief nap within half an hour of waking improved certain cognitive functions without altering cortisol levels. In practical terms, a short post‑wake nap may enhance mental sharpness in the morning without triggering additional stress responses as reflected by cortisol measures.
These findings align with the broader idea that short, strategic naps can help the brain reset after waking, supporting quicker engagement with tasks and better initial performance. The study contributes to a growing body of evidence suggesting that flexible morning routines, including a brief nap option, can be compatible with daily responsibilities and may support cognitive readiness as people begin their day.
In summary, delaying wake times by allowing a brief nap after the first alarm does not appear to worsen cortisol activity and can offer cognitive benefits. For many adults, a forgiving morning practice that accommodates a short nap could translate into steadier alertness and improved mental function as the day begins.