Miya Pearson
There are many reasons why you might need to wake a sleeping person, from important appointments to emergencies. While the amount of sleep a person needs varies from person to person, a good night's sleep is essential for functioning at your best mentally, emotionally, and physically. Whether you're waking someone up in person or over the phone, there are several effective strategies to help them rise and shine.
| Characteristics | Values |
|---|---|
| Smell | The smell of coffee, bacon, or cinnamon rolls can be enough to wake a deep sleeper. |
| Light | Natural light in the morning helps suppress melatonin and increases serotonin levels, making one feel alert and awake. |
| Sunrise alarm clocks or smart light bulbs can also be used to simulate natural light. | |
| Using translucent curtains or slightly opening the blinds can help let in natural light. | |
| Sound | Music is preferred over alarm clock tones to wake up and can help reduce sleep inertia. |
| Melodic or "tuneful" wake-up sounds may help curb sleep inertia. | |
| Songs with a frequency of 500 Hz and a speed of 100-120 beats per minute are ideal for encouraging alertness. | |
| Subtle, less intrusive sounds such as recorded nature sounds or gentle music are preferable to sudden loud noises. | |
| Sounds that start slowly and then increase in volume are recommended. | |
| Third-party alarm apps such as Glaram, WakieChat, and WakeMe can be used to wake someone up over a phone call. | |
| Social media alerts or video calls can also be used to wake someone up. | |
| The Find My app can be used to wake someone up when their phone is in silent mode. | |
| Routine | Establishing a consistent sleep schedule can help one wake up on time. |
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What You'll Learn
Using natural light
Natural light is a powerful tool for regulating your sleep-wake cycle, also known as your circadian rhythm. This rhythm is controlled by a small part of the brain, the circadian pacemaker, which is influenced by light exposure.
Sunlight and darkness help set our circadian rhythm, with the parts of our brain that regulate this rhythm being sensitive to light and dark signals. When light enters the eye, it is sensed by a special group of cells on the retina, which is then carried to the brain and interpreted as information about the time of day. The brain then sends signals to the body to control its organs and other systems in accordance with the time of day.
When exposed to only natural light, a person's circadian rhythm becomes closely synchronized with sunrise and sunset, staying awake during the day and sleeping when it's dark. Exposure to sunlight early in the day reinforces your natural circadian rhythms, and natural daylight at high intensities has been shown to advance the timing of sleep, affect the duration of sleep, and improve sleep quality.
To use natural light to wake a sleeping person, you can try the following:
- Open the curtains or blinds to let natural light into the room.
- Use a sunrise alarm clock to mimic natural light.
- Take a morning walk or sit outside in the early morning sun for 15-45 minutes within an hour of waking up.
- If you can't get outside, try sitting in front of a light box for 20-30 minutes.
Exposing yourself to natural light in the morning can help you wake up more easily and improve your overall sleep quality, mood, and energy levels.
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Aromas and scents
Aromatherapy is the use of fragrances from plants to benefit a person's body and mind. While it is not a substitute for a good night's sleep, it can be a great way to boost your energy and improve your mood.
Citrus scents like lemon and sweet orange are known to fight sleepiness and improve alertness. They can be diffused into a room or used as oils designed to be rolled onto the wrist or neck. Coffee is another scent that can help wake you up. The smell of coffee improves alertness, attention, and memory without the physical effects of caffeine.
Eucalyptus is a popular scent in aromatherapy, with anti-inflammatory, antioxidative, and anti-bacterial properties. It can also help get rid of headaches. Ginger is another traditional scent that can soothe nausea and encourage a positive mood. Peppermint is well-known for soothing upset stomachs and clearing congestion.
It's important to note that not all scents will have the same effect on everyone. While lavender, chamomile, jasmine, and sandalwood are known to have calming effects, some people may find them energizing. It's best to experiment with different scents and find what works best for you.
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Music and sounds
Use gradual and subtle sounds: Instead of sudden loud noises, opt for subtle and gradual sounds. You can use recorded nature sounds or gentle music that starts at a low volume and gradually increases in intensity. This can help avoid a fear-induced spike in adrenaline, which is not an ideal way to start the day.
Choose the right type of music: Opt for melodic or "tuneful" wake-up sounds to help curb sleep inertia, the grogginess we experience after waking up. Choose songs with a tempo of around 100-120 beats per minute to encourage alertness. Additionally, consider the sleeper's musical preferences and select songs that they enjoy, as this can promote wakefulness and positively impact their mood.
Combine music with other stimuli: Combine music with other sensory inputs such as light. You can use natural light by gradually opening the curtains or blinds to let in the morning sunshine. Alternatively, smart light bulbs can be programmed to slowly brighten the room over time, providing a less jarring experience than suddenly turning on the lights.
Use alarms that require mental stimulation: For people who enjoy mental stimulation, consider setting their alarm to a news station or an app that requires them to solve a puzzle or a math problem before turning it off. This can help engage their minds and snap them out of their sleepiness.
Create a consistent sleep schedule: Establish a regular sleep-wake schedule by going to bed and waking up at the same time each day. This helps your body develop an internal clock, making it easier to fall asleep and wake up consistently.
Use scents and aromas: Certain scents, such as rosemary, grapefruit, and pine needle oils, can have an invigorating effect and help increase energy levels. You can diffuse these scents or associate them with breakfast aromas to naturally arouse the sleeper from their slumber.
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Phone calls and apps
If you want to wake someone up using phone calls and apps, there are several methods you can try. Firstly, you can make a phone call to the person. If they are a heavy sleeper, you might need to call multiple times. Wait for a few minutes between each call, and when you redial, speak in a slightly louder voice with a friendly tone. If there is still no response, you could try sending a follow-up text message.
Another method is to use social media. If the person allows it, you can tag or mention them in a post. For example, you could tweet and tag them with a message like "@username Wake up! Your alarm didn't go off!". If this doesn't work, you can follow up with a video call.
You can also try playing their favourite song on a messaging app like FaceTime. Once they receive your call, play the song in the background or share your screen so they can hear the music. This can be an effective way to wake someone up gently, without being too jarring.
If the person's phone is in silent mode, there are still some ways you can try to wake them up. One option is to use the "Find My" app, which works for both iPhone and Android. However, location-sharing must be enabled for this to work. Open the app, select the person's device, and tap "Play Sound". This will play a loud sound on their device, even if it's on silent.
Additionally, you can try using a social alarm app, which allows you to customise fun alarms and reminders to wake the person up. You can also edit their "Do Not Disturb" settings to add yourself as a "starred contact" in their "Calls" list. This way, when you call, your number will be enabled for sound alerts, even if their phone is on silent.
- Choose a ringtone with a special sound effect that's loud and exciting.
- Use an Air Horn app with various sound effects to grab their attention.
- Set up a WiFi-activated sunrise alarm that gradually gets brighter, mimicking natural light, which can help increase serotonin levels and make the person feel more alert.
- Try an app like Alarmy, which creates wake-up challenges that must be completed before the alarm turns off.
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Consistent sleep schedules
Maintaining a consistent sleep schedule is essential for your health and well-being. It can positively impact your mental and physical health, as well as your daily performance and ability to cope with stress. Here are some detailed tips to help you establish and maintain a consistent sleep schedule:
Understand the importance of sleep: Recognize that sleep is a priority and understand the benefits of getting enough quality sleep. This mindset will help you stay motivated to stick to your sleep schedule.
Choose a bedtime and wake-up time: Select a bedtime and wake-up time that allows you to get the recommended seven to nine hours of sleep for adults. This schedule should be followed consistently, even on weekends and days off, to regulate your body's internal clock effectively.
Gradual adjustments: If you're making significant changes to your sleep schedule, it's best to make gradual adjustments. You can start by focusing on your wake-up time, fixing that part of your schedule, and then gradually adjusting your bedtime using good sleep hygiene habits. Changes in 15 to 30-minute increments over a series of days can help you ease into your new sleep schedule.
Create a bedtime routine: Develop a calming pre-sleep routine to signal to your body and mind that it's time to wind down. This routine could include activities such as reading, meditating, journaling, or listening to soothing music.
Avoid stimulants: Reduce your consumption of caffeine and energy drinks, especially close to bedtime. While these stimulants may provide a temporary energy boost, they can disrupt your body's natural sleep-wake cycle, making it harder to fall asleep and maintain a consistent sleep schedule.
Limit screen time: Blue light from electronic devices like phones, tablets, and computers can interfere with your body's natural sleep signals. Minimize screen time before bed and opt for relaxing activities that don't involve electronic devices.
Exercise and relaxation techniques: Incorporate regular exercise into your daily routine, as it helps promote melatonin production and improves sleep quality. Additionally, practicing relaxation techniques, such as deep breathing or meditation, can help prepare your mind and body for sleep.
Remember, it's normal for it to take some time to adjust to a new sleep schedule. Be patient with yourself, and consistent night after night.
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Frequently asked questions
You can try letting in some natural light, or using a sunrise alarm clock that gradually brightens the room. Soothing sounds, like music or nature sounds, can also help reduce the sensation of sleep inertia.
You could try placing their alarm on the other side of the room, forcing them to get out of bed to turn it off. Alternatively, you could use the smell of breakfast or coffee to entice them out of bed.
You can use third-party alarm apps such as WakieChat or WakeMe, or the Find My app if their phone is on silent. You could also try calling them and greeting them in a loud voice, or sending them a text or social media tag/mention.
Sleep inertia is a state of low mood, low energy, and poor thinking skills that can occur immediately after waking up. It typically lasts about 90 minutes.
