Ashwin Lewis
Waking up a deep sleeper can be challenging, especially if you're trying to do so over the phone. While some people are naturally early risers, others struggle to wake up in the morning and might need some extra help. Heavy sleeping can be caused by lifestyle factors or undiagnosed health conditions such as sleep disorders, which affect 50-70 million Americans. If you're trying to wake up a deep sleeper over the phone, there are several strategies you can try, including using alarm clock apps that offer different sounds, music, or even puzzles to solve before the alarm turns off. Adjusting the lighting in the room by gradually increasing the brightness can also help deep sleepers wake up gently without the need for loud noises. Additionally, sending a simple Good morning! text can be enough to rouse someone who is wired to respond to texts.
Characteristics and Values
| Characteristics | Values |
|---|---|
| Light | Natural light or artificial light can help wake up a deep sleeper. Light reduces melatonin, a hormone that helps you fall asleep, and increases serotonin, a hormone that makes you alert and awake. |
| Sound | Loud noises can be effective in waking someone up quickly, but gradual and gentle techniques are recommended for the sleeper's health and well-being. Subtle, less intrusive sounds like music, nature sounds, or gentle alarms that slowly increase in volume are preferred by many. |
| Smell | The smell of coffee, breakfast, or enticing aromas can help wake a deep sleeper. |
| Mental Stimulation | Watching a TV show, reading a book, or doing a puzzle can engage the mind and prevent falling back asleep. |
| Touch | Gentle touches, such as rubbing the sleeper's back or tickling their feet, can help stimulate them. |
| Temperature | While not recommended, some sources suggest using cold water or ice to wake a deep sleeper. |
| Automation | Using smart devices or apps to automate your morning routine, such as turning on the lights or heat, can help wake you up. |
| Sleep Schedule | Maintaining a regular sleep-wake schedule can help make it easier to wake up at a consistent time. |
| Alarm Apps | There are alarm apps specifically designed for heavy sleepers, including those that require you to solve puzzles or get out of bed to turn off the alarm. |
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What You'll Learn
Use light to your advantage
Light is a powerful tool when it comes to waking up a deep sleeper. Our bodies are programmed to respond to light, which is why it is often used as a therapy for various sleep disorders. Light sends signals to our brain and circadian rhythm that the sun has risen and it is time to start the day.
The light from your phone, for instance, restricts the production of melatonin, a hormone that helps you fall asleep. This is why it is recommended to put your phone away at night. However, the same light can be used to your advantage in the morning. If you are trying to wake a deep sleeper, you can use the light from your phone, or simply turn on the overhead lights. If you are trying to wake yourself up, a light alarm clock or a smart device lightbulb can be scheduled to turn on 30 minutes before you need to wake up.
Gradually letting in natural light from outside into the bedroom is another great way to wake up a deep sleeper. You can use translucent curtains or slightly open blinds in the morning to slowly wake up a deep sleeper. You can also use wake-up lights programmed by an alarm clock to increase their brightness level gradually.
If you are waking up a newborn, gentle touches by rubbing their back, arms, and legs, or tickling their feet can help stimulate them.
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Try a soothing alarm
If you are a deep sleeper, a simple alarm clock might not be enough to wake you up. Instead of a startling tone, you can opt for a soothing alarm that will help you wake up in a calm and relaxed manner.
The Loftie alarm clock, for example, is designed to help improve your sleep hygiene. It allows you to listen to guided meditation sessions and unwind with white noise before bed. You can also change the colour settings to soothing hues. Similarly, the Heimvision Alarm Clock has a sunrise setting and several soothing wake-up sounds, such as chirping birds and white noise. The Clocky Alarm clock, on the other hand, takes a different approach by rolling around the room, forcing you to get out of bed to turn it off.
If you are looking for a more natural way to wake up, you can try to gradually let in natural light from outside. Light reduces melatonin, a hormone that helps you fall asleep, and increases serotonin, a hormone that makes you alert and awake. You can use wake-up lights programmed by an alarm clock to increase their brightness level gradually.
For those who are hard of hearing, some alarm clocks have adjustable pitch and volume, which are useful for hearing loss in certain ranges. The Sonic Bomb alarm clock, for instance, has a 113-decibel alarm for heavy sleepers and the volume and pitch can be adjusted. It also has a small 12-volt buzz-pad insert that vibrates the surface it’s touching.
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Send a text or call
If you are trying to wake up a deep sleeper via a phone call or text, there are several approaches you can take. Firstly, you can try to stimulate their mind early in the morning. Sending a text or calling to engage in a conversation about a topic they are interested in, or asking questions that require more thought, can help wake them up. Alternatively, you could try sending them pictures or information about something they are passionate about.
Another approach is to use sound. You could try calling the person and speaking to them in a loud, clear voice. Alternatively, you could try using an alarm app that requires the sleeper to solve a puzzle or a math problem before it turns off. There are also apps that enable you to create wake-up challenges, such as taking a picture of a specific object, that must be completed before the alarm turns off. If you are setting an alarm for the sleeper, you could set it to a news station, or music, which has been found to help reduce the sensation of sleep inertia.
If you are the deep sleeper, you could also try setting an alarm on your phone that works with a smart device lightbulb, which can be scheduled to turn on and gradually increase in brightness 30 minutes before you would like to wake up. This can also be done with a sunrise alarm clock.
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Stimulate their mind
If you are looking to wake up a deep sleeper over the phone, stimulating their mind is a great strategy. Here are some ideas to try:
Engage their brain with puzzles or trivia
Some alarm apps require users to solve a puzzle or a math problem before they can turn off the alarm. There’s even an app called Alarmy that enables you to create wake-up challenges to prove that you’re getting out of bed. The alarm won't shut off until the challenge is completed.
If the person you are trying to wake up is a news buff or a podcast enthusiast, you could suggest they set their alarm to a news station or podcast. This may help get their attention and snap them out of a sleepy state.
Send a text
If you are trying to wake someone up, you can try texting them. People who are wired to respond to a text may appreciate a “Good morning!” text from a loved one.
Turn on the lights
Turn on the overhead lights or open the blinds to let in natural light. Light sends signals to our brain and circadian rhythm that the sun has risen and it is time to start the day. You can also use wake-up lights programmed by an alarm clock to increase their brightness level gradually.
Create a soothing morning routine
If you wake up earlier, you can watch one of your favourite shows while you eat breakfast or drink coffee. You can also give yourself a little incentive to wake up for, like a trip to your favourite coffee shop if you get out of bed early enough. This way, waking up isn’t such a dreaded task.
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Make a delicious breakfast
Making a delicious breakfast can be a fun and easy way to start your day. Here are some ideas to get you started:
First, consider what type of breakfast you're in the mood for. Do you want something sweet or savoury? If you're craving something sweet, you can make chocolate chip pancakes with a soft and lightly crisp exterior, drizzled with maple syrup. Or, for a healthier option, try a yogurt parfait with fresh fruit and brown sugar. You could even make waffle sandwiches with multigrain waffles, strawberry yogurt, and fresh strawberries. If you're feeling extra creative, try making waffle nachos or chocolate-zucchini bran muffins.
On the other hand, if you're in the mood for something savoury, there are endless options to choose from. You could make a classic omelette with salsa or a Mexican-style chorizo omelette. If you're looking for something more substantial, try a breakfast burrito or a breakfast quesadilla with bacon, eggs, and peppers. For a vegetarian option, go for a sheet-pan frittata with veggies and cheese or shakshuka, a delicious way to cook eggs that's also easy to scale up for a crowd. If you're short on time, muffin-tin eggs are a great option that can be made in advance and frozen for later.
If you're feeling adventurous, you could even try incorporating some dinner crops into your breakfast, like sweet potatoes with yogurt, almond butter, and pepita granola. Or, for a real treat, make a breakfast pizza or a cheesy bake with crusty bread. Don't forget that breakfast can also be a great opportunity to get your daily dose of veggies, so feel free to add some spinach or roasted broccoli to your plate.
Lastly, don't forget that breakfast doesn't have to be complicated. Simple recipes like egg bites, oatmeal, or breakfast sandwiches can be just as delicious and satisfying. So, get creative, experiment with different ingredients, and most importantly, enjoy your delicious breakfast!
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Frequently asked questions
There are several methods to wake up a deep sleeper. You can try turning on the lights, as light inhibits melatonin production and stimulates cortisol. You can also try a sunrise alarm clock that gradually increases in brightness. If you're trying to wake up a loved one, you can try giving them a gentle nudge or a tickle on their feet to stimulate them.
You can try texting them a "Good morning!" message. Alternatively, you can set their alarm to something that will mentally stimulate them, like a news station. There are also alarm apps that require you to solve a puzzle or a math problem before turning off.
You can try adjusting the lighting in their room to a timer that gradually increases in brightness. You can also try making them some delicious-smelling breakfast or a cup of coffee.
If you need to wake a deep sleeper up right away, loud noises in the frequency ballpark of 500 Hz are an effective way of rousing someone quickly. However, this may carry unintended consequences, so it is recommended to try gentler methods first.
To prevent deep sleep, you can try to get enough sleep at night by adjusting your bedtime. You can also try to follow a regular sleep-wake schedule to make it easier to fall asleep and wake up at a consistent time.
