Miya Pearson
Heavy sleepers can be difficult to wake up, often requiring more time to fully become alert even after getting sufficient sleep. While some people are naturally deep sleepers, heavy sleeping could also be caused by sleep disorders, lifestyle habits, medication, or lack of physical activity. If you are trying to wake up a heavy sleeper, there are several methods you can try, such as gradually increasing the lighting in their room, using a vibrating alarm, or placing an alarm clock on the other side of the room. Read on to discover more effective strategies for waking up a heavy sleeper.
| Characteristics | Values |
|---|---|
| Type of alarm | Vibrating, loud noise, music, light, smell |
| Location of alarm | On the other side of the room, under the pillow, on a windowsill |
| Volume of alarm | Not easy to ignore |
| Type of music | Songs, peaceful music |
| Lighting | Natural light, smart light bulbs, gradually increase brightness |
| Smell | Coffee, bacon, breakfast |
| Other | Hold their nose, nudge them, text them, exercise, sunlight, establish a sleep schedule |
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What You'll Learn
Use a vibrating alarm clock
Vibrating alarm clocks are a great option for heavy sleepers, especially those with hearing loss. These alarms typically come in the form of a wristband or a device that can be placed under your pillow or mattress. The vibration intensity of some of these alarms can be adjusted, and they may also include features such as flashing lights, loud alarms, and sleep tracking.
The Sonic Bomb Alarm Clock, for example, has a small 12-volt buzz-pad insert that can be placed under a pillow, fitted sheet, or mattress to wake the sleeper through vibrational movement. The Roxicosly clock is another vibrating alarm clock that is highly reviewed on Amazon. It has a more powerful vibration than the Sonic Bomb and includes a bed shaker that can be used separately or together with the alarm. The Fitbit Sense 2 is another wearable option that vibrates on your wrist when the alarm goes off and also offers sleep-tracking features.
If you're looking for a more affordable option, the eSeasonGear VB80 is a simple wristwatch-like device that wakes the wearer through vibration. For travellers, the Serene Innovations VA3 is a 9-ounce alarm clock with a built-in flashing light, vibrator, and loud alarm. It can also be attached to your pillow if you prefer to use only the vibrator alarm option.
In addition to these dedicated vibrating alarm clocks, some smartphone apps also offer vibrating alarms. For example, the Sleep Cycle app aims to wake you up at the lightest part of your sleep cycle, and the Alarmy app creates wake-up challenges that must be completed before the alarm turns off.
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Try a sunrise alarm clock
If you're looking for a gentler start to your day, a sunrise alarm clock could be a good solution to help you wake up feeling less groggy. Our physiological clocks are set to wake up with the sun. As it sets, our brains start producing melatonin for sleep in the evenings.
Sunrise alarm clocks (sometimes called "dawn simulators") are designed to simulate this sunrise effect, starting with a dim light that gradually builds up to the brilliance of a bright spring day. They can also bring some much-needed light to dark winter mornings. The light at both the beginning and end of the day is a warm, golden tone, unlike the bright, slightly blue sunlight that keeps you wide awake.
Sunrise alarm clocks can help you readjust from jet lag, and they may be helpful for people with seasonal affective disorder (SAD) or a clinically diagnosed case of delayed sleep-phase syndrome (DSPS). However, you can’t rely on these clocks alone as treatment for these conditions.
The Philips SmartSleep Wake-Up Light HF3520 is a good option. It has a sunset simulator, a good range of five pleasant alarm sounds, a backup sound alarm, a backup power source, and an FM radio. It also looks relatively sleek on a nightstand. Another option is the Lumie Bodyclock Luxe 700FM, which gets bright enough to fill a bedroom with plenty of light to get ready for the day and is easy to use.
When choosing a sunrise alarm clock, look for one with enough brightness to rouse you from slumber. It should also be intuitive to use, with easily accessible snooze buttons.
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Adjust lighting with smart bulbs
Smart bulbs can be a great way to help someone who sleeps hard to wake up. Our bodies are biologically wired to wake up with the sun, and with shorter days in winter, our bodies receive less light, which can disrupt our sleep cycles. Smart bulbs can be programmed to simulate a sunrise, gradually brightening over a period of time to gently wake someone up. This can be especially useful for someone who sleeps hard and might need a little extra help in the morning.
There are several options for smart bulbs on the market, such as the Philips Hue system, which is one of the most advanced lighting kits. Hue bulbs can be programmed through the Hue app to simulate sunrise in an entire room. They are also compatible with Amazon Alexa, Google Assistant, and Apple HomeKit, allowing for easy voice control. Other options include the Sleepace Nox Smart Sleep System, which provides a gentle artificial dawn in any color and also monitors temperature, humidity, and ambient noise in the room.
To get started with smart bulbs, you will need the bulbs themselves, a WiFi connection, and a smartphone. You may also need a hub or "bridge" for the bulbs to communicate with, depending on the type of bulb you choose. Once you have the necessary equipment, you can set up your bulbs according to the manufacturer's instructions and start creating schedules or routines for them to follow.
When creating a schedule for your smart bulbs, you will need to set individual times for each brighter interval. This can be a bit tedious at first, but if you wake up at the same time every day, you can simply set it once and forget about it. You can also choose to have the schedule repeat on specific days or weekdays. Just remember to keep your phone connected to the internet or Bluetooth for the scheduling to work.
Smart bulbs can be a great way to gently wake someone up who sleeps hard, and they can also be used to improve sleep habits and create a smart home system. With their ability to simulate sunrise and customize lighting, they can be a helpful tool for regulating sleep and improving morning routines.
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Play music or the radio
Playing music or the radio can be an effective way to wake up a heavy sleeper. Introducing sound and light into the room can help a heavy sleeper feel more energised and ready to start their day.
Music can help reduce the sensation of sleep inertia, which is a state of low mood, low energy, and poor thinking skills that can occur immediately after waking up. Playing music with a strong beat and a happy tune in the morning can help to improve your mood and increase your alertness. If you're waking up a child, playing music with a funny or silly theme can help to get them out of bed and moving in the morning. Some examples of funny wake-up songs include "Get Your Booty Out of Bed" by Charity and the Jamband, "Get Up Offa That Thing" by James Brown, and "Do You Want to Build a Snowman" from the Frozen soundtrack. For adults, songs like "Happy" by Pharrell Williams, "Beautiful Day" by U2, and "I'm Gonna Be (500 Miles)" by The Proclaimers can help to wake you up on the right side of the bed.
If you're waking up a heavy sleeper, you can also try playing music or the radio at a specified time using a smartphone or smart home application. You can also try setting an alarm to a radio station, such as NPR or another news station. Just make sure the volume is loud enough to wake the sleeper, and that the alarm is far enough away that they have to get out of bed to turn it off.
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Establish a regular sleep schedule
Establishing a regular sleep schedule is one of the best ways to promote consistent sleep. When you follow a healthy sleep routine, your mind and body become accustomed to a routine that includes plenty of high-quality sleep.
The body's internal clock is the principal driver of circadian rhythms, including the 24-hour sleep-wake cycle. This circadian rhythm is crucial to managing the delicate balance between sleep and wakefulness, helping us be alert or drowsy at the appropriate times and establish a healthy sleep routine.
To reset your sleep schedule, pick a bedtime and wake-up time that you can stick to and that offers ample time for the sleep you need. Follow this schedule every day, even on weekends. It may take time to adjust to this new sleep schedule, which is normal. You can make adjustments in 15 or 30-minute increments over a series of days.
It is recommended to wind down and get ready for bed when it gets dark in the evening and to wake up around the start of daylight hours. This will help synchronize your circadian rhythm.
Many people have no set bedtime or wake-up time. Their sleep schedule can change dramatically from one day to the next or between weekdays and weekends, which prevents establishing a steady sleep pattern. Caffeine and energy drinks can also upset the body's ability to naturally alternate between sleep and wakefulness, making it more difficult to fall and stay asleep.
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Frequently asked questions
If you're trying to wake up a heavy sleeper without disturbing others, you could try placing an alarm clock on the other side of the room so that they have to get out of bed to turn it off. You could also try a vibrating alarm clock, which can be worn on the body or placed under a pillow.
If the person you're trying to wake up shares a room, you could try adjusting the lighting in their bedroom so that it gradually gets brighter and helps them wake up slowly. You could also try playing music or turning on a news station, as some people are wired to respond to their phones or notifications.
To make it easier for a heavy sleeper to wake up, you can try to establish a consistent sleep schedule. Regular physical activity can also help improve sleep quality and make it easier to wake up in the morning. If the heavy sleeper has a coffee machine, you could also try turning it on so that the smell of freshly brewed coffee stimulates their mind.
