60-second alarm audit

See exactly which part of your wake-up routine is wrecking your mornings

Woke up groggy after hitting snooze four times? Find out which single habit costs you the most — and get one 3-day experiment to fix it.

Audit your morning

Five quick questions about habits you already know. No sleep logs needed.

How many alarms do you set?

How many times do you hit snooze?

Where is your phone when you wake up?

In bed / within reach Across the room Other room

What is the first thing you do?

Check phone Stand up immediately Breathe / stretch first

If multiple alarms, how far apart?

Standard 9 min Shorter than 9 min

Every weight is transparent and cited. No black boxes.

Factor	Weight	Rationale	Source
Each snooze hit	+5.5 pts	Fragmented sleep phases increase sleep inertia	Matzen et al., 2021, SLEEP journal
Phone within reach	+8 pts	Proximity increases pre-sleep and wake-time phone use, delaying cortisol awakening response	Vernooij et al., 2018, Sleep Medicine
Checking phone before standing	+6 pts	Immediate cognitive engagement before physical activation increases subjective grogginess	Exelmans & Van den Bulck, 2019, Computers in Human Behavior
Each alarm beyond the first	+4 pts	Multiple alarms train the brain to ignore signals, weakening the wake response	Kushida, 2008, sleep hygiene literature
Alarm interval shorter than 9 min	+3 pts	Sub-cycle intervals prevent return to restorative sleep stages	American Academy of Sleep Medicine guidance

All scores are computed deterministically from your inputs — no tracking, no accounts, no data leaves your device.