If you think that you can never have too much sleep, then you probably haven't met a heavy sleeper yet.
Heavy sleepers have a real sleep issue. Whereas others have trouble falling asleep or staying asleep, heavy sleepers face a different problem; they just can't seem to wake up. This makes them more prone to oversleeping, which could negatively impact one's quality of life. The worst part? It's not merely a matter of setting up a louder alarm either or sleeping at the right time.
If you're the sort who regularly faces situations like waking up an hour later than you're supposed to despite the incessant noise of your alarm, then you've come to the right place.
Possible Reasons Why You Can't Wake Up
Waking up a heavy sleeper requires finding out the reason why they're sleeping so soundly. Here are a couple of reasons why you can't just seem to wake up when you're supposed to:
Not getting enough sleep or sleeping too much
Getting fewer hours of sleep than you should, or more than necessary, can cause multiple issues. Chief among them is the common plight among heavy sleepers, which is having difficulty getting up in the morning.
According to research conducted by the National Sleep Foundation in the US, the appropriate sleep duration for adults is 7 to 9 hours, while it is 7 to 8 hours of sleep for seniors.
Inconsistent sleep schedule
Humans are creatures of habit. Our bodies respond better to things that we do regularly. This is why it's easier to go to the gym once you've set a routine. The same logic applies to your body's internal clock, which helps regulate the timing of specific bodily processes and sleep. According to research among students in Taiwan, people with irregular bedtime schedules may experience poor sleep quality.
To sum up, your internal clock will fare better if you sleep at the same time every day. This way, your body will know when to rest and when to go to sleep, as well as when to wake up and stay alert.
Poor choice of diet
Consuming certain things, especially hours before falling asleep and during dinner time, can make it difficult for you to fall asleep at night, making it near-impossible for you to get up on time. This includes alcoholic or caffeinated beverages and sugary or salty drinks.
Research about dietary patterns of youth people reports that the ones who consume more sugary or caffeinated beverages are more likely to go to sleep later compared to the others who consume less.
As a result, cutting off if not minimizing your consumption of these types of food and beverages 6-7 hours before going to sleep can have a positive effect on the quality of your sleep.
Not getting enough exercise
It doesn't matter if you're obese or if your weight is within the range of what's considered healthy. Exercising might be physically draining, but doing it regularly can help make it easier for you to wake up and stay alert throughout the day.
Too much screen time
Refrain from spending time in front of the TV, tablet, smartphone, or laptop before going to sleep. If possible, refrain from using any of these devices in the hours before your usual sleeping time. These devices affect the body's natural production of melatonin. And since research suggests that melatonin is responsible for controlling your body's circadian rhythm, any reduction in its production can make it difficult to fall asleep and wake up in the morning.
Other factors can affect the quality of your sleep and make it more difficult for you to wake up in the morning. It could be a side-effect of a specific medication. It may also be a sign of poor mental health and depression, which might require professional treatment. Additionally, addiction to certain substances, like drugs and alcohol, can have a severe effect on your sleep quality.
How to Not Be a Heavy Sleeper
Here are some tips worth taking a close look into if you want to make changes and not sleep through multiple alarms anymore:
Get on a sleep schedule
As already mentioned earlier, our body benefits from doing stuff regularly. The more that something is part of our routine, the easier it is for us to do. This includes falling asleep and waking up at the same time.
Setting up a proper sleep routine can also help. In particular, taking a warm or cold shower, as well as changing into sleeping clothes and setting the room temperature properly, can help signal your body that it's time to fall asleep. This way, once your body starts recognizing and getting used to these patterns, you'll find it easier to fall asleep and wake up.
Eat better and exercise
While the relationship isn't as cut and dry as most make it out to be, getting a good workout regularly, and complementing it with a proper diet, can have a positive impact on the quality of your sleep.
On the other hand, a study about the role of food consumption on sleep asserts that milk products, fish, fruit, and vegetables may show sleep-promoting effects.
Avoid hitting the snooze button
This requires a lot of discipline and work, but it's doable. You can start by making it a goal NOT to hit the snooze button for a couple of days straight. Then, do it for a week, followed by two weeks, and so on. Eventually, you'll find that you're no longer hitting the snooze button as often, and you'll learn how to stop snoozing. You might even end up waking up before your alarm sounds!
Try loud or vibrating alarms
If all else fails, you'll want to try using loud and vibrating alarms. This is especially ideal if you're sleeping alone, and it minimizes the chances of your alarm clock disturbing someone else. But even if you don't sleep alone, it's a drastic measure that you should still consider taking after first discussing with your roommate.
Another excellent example of an alarm for heavy sleepers is an alarm that does not have a "snooze" button. You can also use an alarm that will only turn off to stop vibrating once you've proven that you're already up and awake, one way or another. Some have even had success putting their alarm clocks in places that are hard to reach, which requires having to get up and turn it off physically.
Try online alarm clocks
Online alarm clocks are a simple and ingenious way to use your phone to wake you up. It's different from typical alarm clock software and apps since you can adjust most to gradually help you settle into a new sleep schedule by making sure that you wake up a bit earlier day by day until you reach your desired goal. Thus, online alarm clocks may be louder than the standard alarm clocks. Try our online alarm clock and test it yourself!
Get Enough Sleep and Start Waking Up On Time
Fighting your body's tendency to sleep heavily and waking up early will take a lot of work. You'll find the first few weeks hard on your body. However, within the first week alone, you should already begin seeing the positive effects. Sooner or later, you'll start to realize just how effective and productive you are when you get enough sleep and start waking up on time.
By following our tips and addressing what could be responsible for making you a heavy sleeper, you should find yourself become more of a morning person.