Sleep routine change boosted energy and mood, but there's a catch

After stopping use of a morning alarm the writer began sleeping about nine hours instead of seven and reported improved energy and mood; sleep experts note adult needs commonly range from seven to nine hours and can vary by individual.

I began waking naturally and found I was sleeping about nine hours a night instead of seven and felt more energetic and in a better mood. I had previously set an alarm and assumed seven to eight hours met my needs. After several alarm-free days I consistently woke refreshed and noticed better mood and alertness. Two experts, Dr Lindsay Browning and neuroscientist Jamey Maniscalco, explain why sleep needs can vary and describe circadian effects when waking without an alarm. Key findings: - The author reported sleeping around nine hours per night after ditching a morning alarm, compared with a prior routine of seven to eight hours. - Dr Lindsay Browning and Jamey Maniscalco say adult sleep needs commonly fall between seven and nine hours, but individual needs vary and can change over time. - Experts note that extra sleep after alarm-free days can reflect recovery from accumulated sleep debt rather than a permanent increase in need. - The specialists described practical approaches discussed in the article: anchoring a consistent wake time, shifting bedtime earlier in 15–30 minute steps, and getting morning bright light to influence circadian timing. - Regularly needing substantially more than nine hours was reported as a possible sign of underlying health issues or a sleep disorder in some cases. Summary: The change to alarm-free mornings led the author to more sleep and clearer daytime benefits, and experts framed that outcome as either meeting a true individual need or recovering lost sleep. The article reports recommended adjustments to daily timing and morning light to align sleep and wake times, and notes that a sudden or large increase in sleep need may warrant further attention.