- Avoid blue light in the evening, but utilise it to wake up easier in the morning.
- Proper diet and exercise can help you sleep better and get up easier.
- When taken before bed, wake-up supplements like B-SYNC ON can help you wake up feeling revitalised and ready to take on the day.
- Your bedroom should be dark and quiet when trying to get good sleep.
- Introduce the right amount of light and sound into your room to make it easier to wake up in the morning.
Waking up can be difficult for anyone if you've had a few bad nights of sleep. But if you're a heavy sleeper, it can be incredibly challenging. Heavy sleepers tend to remain in a deep slumber for longer than usual, making it difficult for them to be woken up.
Heavy sleeping can lead to late arrivals at work, missed appointments, and a lack of energy throughout the day. Thankfully there are some easy ways to wake up easier and get up on time.
In this article, we will discuss why some people are heavy sleepers and how they can make small changes in their lifestyle so they can start waking up earlier without disturbing their much-needed restful sleep routine. From now on, you can approach this problem in two main ways, before-bed solutions and after-bed solutions.
Why Are Some People Heavy Sleepers?
Before we dive into ways to help wake up a heavy sleeper, it's essential to understand why some people are more prone to this than others. Knowing why can help you come up with solutions for the problem.
Here are some of the common factors that can contribute to heavy sleeping:
Genetics: It is believed that some individuals are predisposed to be heavier sleepers due to biological factors like genetics, but the extent of which still needs to be fully understood.
Medication Side Effects: Some medications can also cause people to be heavy sleepers, particularly those used to treat depression, anxiety, or insomnia.
Lifestyle Habits: Poor sleeping habits like watching television or using a computer before bed can also cause people to be heavy sleepers. These devices emit blue light, which tricks the body into thinking it's daytime and hinders sleep.
Mental Health Factors: Depression, stress, and anxiety can lead to heavy sleeping as people struggling with these conditions often find it challenging to get enough restful sleep at night.
Not Getting Enough Sleep: Not getting enough sleep or having an inconsistent sleep schedule can cause people to become heavy sleepers.
Hormone Imbalance: Heavy sleepers generally have an imbalance of the body's natural hormones, particularly melatonin.
These reasons, in combination, can lead to severe heavy sleeping, which may make you feel stuck with no way to fix it. However, it is possible to solve this problem and approach solutions in two main ways, before-bed solutions and after-bed solutions.
Before-Bed Solutions That Will Help You Wake Up
Becoming an early riser can be difficult for the average person, let alone a heavy sleeper. But it is possible to make slight modifications to one's lifestyle to make waking up easier.
Here are a few tips to help heavy sleepers adjust their before-bed routine:
Try B・SYNC ON
B・SYNC ON is a natural, clinically proven tablet that helps you wake up refreshed and energised. Using B・SYNC ON before bed is one of the best ways for heavy sleepers to rise and shine.
Vitamin B5, vitamin B12, zinc, and caffeine are the four active ingredients in this delayed-release capsule. These ingredients help to supercharge your mornings without the crash associated with energy drinks and coffee. Designed by a team of experts, this supplement doesn't just flood your body with energy at one time. Instead, its slow-release pellets give you a sustained boost throughout the morning.
With clinically tested technology, B・SYNC ON gives you a powerful start to the day. Seven hours after you take the pill, B・SYNC ON kicks in to start boosting energy levels and reducing morning grogginess. You'll feel as though you've already had your coffee and B vitamins when you wake up, providing you with plenty of energy for the day. So take B・SYNC ON before bed if you want to wake up feeling revitalised and ready to take on the day.
Go to Bed Early and at the Same Time
Establishing a regular sleep schedule and going to bed earlier can help heavy sleepers wake up more easily. Setting a consistent bedtime and sticking to it every night helps regulate the body's natural hormones, allowing for easier mornings.
Circadian rhythms, the internal clock that regulates sleep-wake cycles, can be reset by creating a consistent bedtime and wake-up time. It can also help the body adjust to a routine and naturally wake up earlier in the morning.
Watching exciting or stimulating shows or playing video games will not help the body relax and can make it harder to fall asleep. Make sure to wind down at least an hour before bed by avoiding screens and engaging in calming activities such as reading or taking a warm bath. These activities help to ease the mind and body, aiding in a better night's sleep.
Exercise can also help you sleep better and wake up feeling more energised in the morning. It helps regulate mood, increases alertness during the day, and releases endorphins that can help you sleep better at night. It can also reduce anxiety and stress levels, which can help you sleep better.
So, try exercising during the day to tire your body out and lead to a more restful sleep. Aim to
exercise in the morning or afternoon so your body has enough time to wind down before bed.
Include Healthy Foods
Eating a healthy dinner with enough proteins and carbohydrates to fuel your body for the night can also help you get enough quality rest. If you are trying to lose weight or not eating a wholefood diet, your hunger hormones can increase cravings making it hard to sleep. And worse yet, people crave carbohydrates when these hormones kick in, which, if you indulge in a late-night snack, will make it even more challenging to go to sleep.
To solve this problem, eat fruits and leafy greens that are beneficial for healthy sleep due to the micronutrients that balance hormones needed for restful sleep. Avoiding heavy meals and sugary snacks close to bedtime is just as crucial for getting quality rest.
Avoid Caffeine Late at Night
Caffeine is a stimulant found most commonly in coffee and energy drinks. So naturally, avoiding caffeine at night is a good idea if you are trying to get quality rest.
Caffeine can stay in your system for 6-10 hours, so drinking coffee after lunch is still likely to affect your sleep. Having caffeine too late in the day can interfere with your circadian rhythm and can disrupt your natural sleep cycle.
Instead, opt for caffeine-free drinks such as herbal tea, sparkling water, or a smoothie if you need an afternoon pick-me-up.
Keep Your Room Dark
Your bedroom should be dark and quiet when trying to get good sleep. Light can interfere with your body's melatonin production, which is a hormone released when it's time to sleep. So, dimming your lights and turning off electronics such as TVs, cell phones, and computers can help create a sleep-friendly environment.
If your bedroom is too bright, using blackout curtains or an eye mask may be helpful. You can also use a white noise machine to block out disruptive noises that might keep you awake.
After Bed Solutions
Once you have made changes to your lifestyle before bed, you can also do some things in the morning once you are up. These simple changes can drastically make it easier to wake up on time.
Set an Alarm or Multiple Alarms
Setting an alarm has always been the go-to solution for rousing on time. Setting multiple alarms on your smartphone may be the only thing keeping you from rising on time in the morning.
If you don't rise after the first notification, you will be more likely to get up with the second one. Also, try setting your alarm in a different room, away from your bed. That way, you will be forced to get up to turn it off and start your day, but make sure you set the volume loud enough to alert you.
Brighten Your Space
Make your space brighter in the morning by opening the curtains or blinds. It will help you awaken faster and feel more alert when it's time to get up.
Also, turning on the lights and playing music can help you feel more energised when it's time to start your day. By introducing the right amount of light and sound into your room, you can make it easier to rise in the morning.
Getting your heart rate up and blood flowing in the morning can help reduce fatigue. Even if it's just a quick jog around the block or a few jumping jacks, exercise can get a heavy sleeper wide awake.
Of course, more strenuous workouts are an option for those looking to increase their fitness level. Even if you are not a fitness person, heavy sleepers should consider moving their bodies in the morning to have more energy and focus throughout the day.
Taking a refreshing morning shower can be just the thing to help you wake up and get your day started. The cool water will stimulate your body and help you feel more alert.
Moreover, showers can help reduce stress and clear your mind for the day ahead. Make sure to finish your shower with a blast of cold water to energise your body.
Use Your Phone
The blue light from your phone can keep you up at night but can help you wake up in the morning. Set your alarm like usual but then turn it off, and the first thing you do when you wake up is check your phone.
The screen's brightness will absorb the blue light telling your body it's time to get up. Checking your emails, the weather, or even social media can help you be more alert when it's time to start your day.
Get a Wake-Up Buddy
Find a friend, family member, or roommate to help you wake up earlier. They can call and remind you to get out of bed, or you can even make a pact that you will meet at a specific time each morning.
Having someone to help you wake up can make it easier to stay on track and be more consistent with your routine. After all, accountability goes a long way.
Set a Goal
Set a goal that involves waking up early or changing your routine. Try getting up on time whichever way you can but keep track of how many days in a row you do.
By setting a goal, your behaviour will change over time, effectively making you an early riser. Be aware that you may need to do this for 21-90 days to form a permanent habit.
Incentives are a highly effective way to modify behaviours. You have something you look forward to when you wake up, like a cup of coffee or a tasty breakfast.
Doughnuts, muffins, and breakfast sandwiches are great rewards for those early risers. Ensure you reward yourself when you've done an excellent job in the mornings. Positive reinforcement can make a big difference in developing a habit. Once the habit has been formed, you can choose to stop rewarding yourself or not, that's up to you!
Making simple lifestyle changes can ensure you get the quality sleep you need to end heavy sleeper habits for good. Eating healthy, avoiding caffeine late at night, keeping your bedroom dark, and moving in the morning are all great ways to get the restful sleep you deserve.
And, of course, the simplest and most effective method is to try taking B・SYNC ON. These ingredients are proven to help people wake up in the morning and stay awake. With B・SYNC ON, you can rest assured knowing that you have an effective, safe solution to help you wake up happy and alert.
Is heavy sleeping a disorder?
Yes, heavy sleeping can be a disorder, depending on the severity. It's typically referred to as excessive daytime sleepiness or hypersomnia and is caused by various factors.
Is it good to be a heavy sleeper?
No, it is not necessarily good to be a heavy sleeper. Heavy sleepers often have difficulty waking up and staying awake during the day, which can harm their productivity and overall health.
Is it possible to stop being a heavy sleeper?
Yes, heavy sleepers can take steps to reduce their excessive sleepiness and wake up feeling more refreshed. Simple lifestyle changes, such as avoiding screens before bed and taking B-SYNC ON, can help individuals wake up feeling more alert and energetic.
Can you wake up a deep sleeper?
Yes, it is possible to wake up a deep sleeper. To wake up a heavy sleeper, use gentle methods such as slowly letting light in the room or playing music. The best way is for the person to learn how not to be a heavy sleeper by changing their lifestyle.