By Marta Manus
Cohelan Khoury & Singer
We’ve all heard the saying, “you snooze, you lose” right? It means that if you’re not paying attention and do something quickly, you’ll miss out on an opportunity. It wasn’t until I read a book called “The 5 Second Rule” by Mel Robbins that I gave this phrase deeper contemplation. Truth be told, I’ve been a snoozer for as long as I can remember. I love sleep, and it’s always been a challenge for me to get out of bed when my alarm went off. My typical morning involved hitting the snooze button multiple times. Something about hitting the snooze button felt like I was being rewarded with a little extra time in my cozy bed. Once I finally dragged myself out of bed, I found myself rushing to get to work, often feeling sluggish and unfocused the rest of the day.
Getting quality sleep is one of the most important things you can do for your overall health and well-being. Learning how to optimize your circadian rhythm — your natural, internal sleep-wake cycle — is critical to functioning at your best. When we sleep, we go through various stages of sleep, completing multiple sleep cycles each night. Sleep cycles typically last around ninety to two hours, during which time the brain cycles from slow-wave sleep to REM sleep. The average individual experiences around four to six sleep cycles in a full seven to nine-hour night of sleep. There are several tips and tools online to figure out your ideal number of sleep cycles per night. Once you do this, you’ll know the best time for you to go to bed and wake each morning and can set your alarm appropriately. Waking up at the right time ensures that the brain wakes up at the best stage and you feel refreshed.
Each time I hit the snooze button, I would doze off for ten to fifteen minutes, not enough time to complete another full sleep cycle. When the alarm went off again, it would interrupt the sleep cycle. I often felt groggy and tired, needing several cups of coffee to get going and I would crash in the afternoon. Mel Robbins’ 5 Second Rule is a tool that you can use to get out of bed when the alarm first rings. As soon as the alarm goes off, you count down backwards, 5-4-3-2-1 and then immediately get up. Do not think, just do. I thought it sounded too simple to work until I tried it. The first morning using the 5 Second Rule, I launched myself out of bed as soon as my alarm rang. Surprisingly, I felt better and clear headed the rest of the day. This feeling motivated me to continue to use the rule each morning. My mornings, which used to feel like a race to the office, have become one of my favorite parts of the day. Instead of snoozing, I have time for myself each morning to intentionally create my day, workout and even read for a bit. I no longer experience morning brain fog or the afternoon crash, and my focus and productivity have improved significantly. If you want a productivity boost, the next time you catch yourself reaching for your snooze button, remember that when you snooze, you really do lose. Then start counting 5-4-3-2-1!
Marta Manus is a Labor and Employment attorney at Cohelan Khoury & Singer specializing in wage and hour class action law. She is also a certified professional coach working with attorneys to identify and move beyond burnout to thrive in work and life.