Every time we’re lured by the empty promise of a few more minutes to snooze, we set our sleep cycle up for a crash, reports Van Winkle’s.

First, “you’re fragmenting what little extra sleep you’re getting, so it’s not the best quality.” Basically, the extra 10 or 20 minutes become meaningless. And second, “you’re starting yourself on a new sleep cycle that you won’t have time to complete.” This “messes with your brain hormones” and disrupts your circadian rhythm, the body clock that regulates your awake and sleep time.