The Top 5 Tools that will position you to develop better sleeping and waking habits so you feel rested and resist the snooze urge

1. DIGITAL, PHYSICAL & SOCIAL
TECHNOLOGIES THAT WILL
GET YOU TO STOP PRESSING
THE SNOOZE BUTTON
stephanie carter 4.28.10
habits.stanford.edu

2. While those extra bouts of 9 minutes may feel precious in the morning,
studies show that fragmenting sleep diminishes its restorative value
In addition to memory and comprehension impairments, sleep deprivation
makes you irritable, depressed and less creative
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The following 5 Tools will position you to
develop better sleeping and waking habits so you
feel rested and resist the snooze urge

3. challenge
“my alarm clock radio
is so ‘old-school’ and
completely detached
from my personal
preferences in music.
i’ve just gotten used to
turning it off.”
try this new habit #1
Aluratek Internet Shift your ‘wake-up-music’ paradigm by
Radio Alarm Clock picking one of the 11,000 stations of
with Built in Wifi music or news and stick with it. Pick
music or news that is new to you. Listen
to this consistently, and only listen to it
when you are waking up.

4. challenge
“I can’t help myself
from pressing snooze.
When my alarm rings,
I would sell my soul
for an extra 15
minutes.”
try this new habit #2
Add a physical barrier Your alarm clock is a shrine. Protect it
- glue, spikes, cover - and protect yourself. Every time you try
that doesn’t allow you and press snooze, you will remember the
to comfortably press commitment you’ve made with yourself.
snooze

5. challenge
“I never feel rested
when I wake up.”
try this new habit #3
SleepCycle - bio-alarm Allow SleepCycle to analyze your sleep
clock application that pattern and wake you in your lightest
u s e s t h e i p h o n e ’s sleep phase so you feel more relaxed and
accelerometer rested when you wake up. Review the
graphed analysis of your weekly sleep
patterns and make improvements.

6. challenge
“I’m not sure if the
reason it’s so hard to
wake up is because I’m
regularly not getting
enough sleep. I think I
get the same amount
as my friends?”
try this new habit #4
Yawn Log website: Yawn Log enables you to track and graph
beta.yawnlog.com/ the number of hours of sleep you get
over time. Compare to your friends and
the greater social network, and let the
accountability this creates drive you to
improve the amount of sleep you get.

7. challenge
“I can’t seem to stop
pressing snooze, it’s
embarrassing and
frustrating. Are there
any other tricks out
there from people
with the same
problem?”
try this new habit #5
Follow the tumblr Follow a blog about the difficulties of
blog, Snooze Button waking up, and you’ll realize you’re not
alone. The blogs are a fast way to stay
abreast of the latest gadgets, websites, and
applications related to your waking and
snoozing issues.

8. #1 personal Music, new routine
#2 Physical barrier, promise to self
#3 sleep Cycle, analysis
#4 track Hours, compare with friends
#5 Blog community, staying up-to-date
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