Being a Heavy Sleeper or Sleeping Next to One: What to Know
Medically reviewed by Daniel Combs, MDMedically reviewed by Daniel Combs, MDA heavy sleeper can sleep through loud noises or disturbances that typically wake others. Being a heavy sleeper may sound like a dream if you're a light sleeper, but it comes with challenges. Heavy sleeping can result from sleep debt (lost sleep), inadequate quality sleep, or a symptom of another medical condition. People who do shift work (e.g., working overnight from 11 pm to 7 am) or those with mental illness are at an increased risk.
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Effects of Being a Heavy SleeperThe primary effect of being a heavy sleeper is being unable to wake up when it is timeBeing a heavy sleeper means that you require more stimuli to wake up. As a result of heavy sleeping, you might sleep through alarms or find waking difficult when someone shakes or moves you. Aside from the inconvenience of sleeping through alarms, heavy sleeping can pose more serious risks if you're in a dangerous situation that requires waking up to get to safety.The effects of being a heavy sleeper can linger even after waking up. For example, sleep inertia happens when it takes a little while to wake up fully, and sleepiness doesn't go away right after waking up. It may include symptoms such as not performing well, being less alert, slower reaction time, and reduced cognitive function.Sleeping next to a heavy sleeper can also be challenging. Loud or multiple alarms may be unwelcome—especially if your sleep partner wakes up earlier than you. Patience, understanding, and compromise can go a long way. Support your partner in seeking treatment for any underlying conditions contributing to heavy sleeping.
Heavy Sleep vs. Deep SleepThough "heavy sleep" and "deep sleep" are often used synonymously, they differ greatly. Deep sleep is essential to your health. During deep sleep, your heartbeat and breathing slow, your muscles relax, and your body works to enhance your blood supply and support tissue growth and repair. Conversely, heavy sleep is often a sign of an underlying condition that results in heavy sleep and adverse health outcomes.
How to Wake a Heavy Sleeper There are various options for waking a heavy sleeper. Choosing the right one for you (or your sleeping partner) may take trial and error. Some things to try include:Ensuring another person is around to help you wake upUsing an alarm clock with a loud soundUsing an alarm clock with light or vibrationUsing multiple alarms at the same timeUsing multiple alarms set a few minutes apart to prevent returning to sleepUnless you're significantly sleep-deprived, the lingering effects of being a heavy sleeper after waking up, such as sleep inertia, generally disappear within 30 minutes.Since heavy sleeping is often the symptom of underlying health conditions, such as depression and hypersomnia (excessive sleepiness), one of the best long-term strategies for waking a heavy sleeper is to ensure they're receiving adequate treatment for any related health conditions. Being a heavy sleeper is not permanent. There are ways to address health concerns and improve sleep quality naturally and with medical treatment.
Related: How to Make Waking Up Easier in the Morning
Underlying Causes of Heavy SleepWhat’s Not SeriousHeavy sleep caused by acute (short-term and of recent onset) sleep deprivation is generally not serious. Many life circumstances lead to insufficient sleep, such as caring for a baby or child, travel, school, work, or other responsibilities.However, even short-term sleep deprivation can become serious if sleepiness while awake poses a safety risk. This is especially concerning while driving, as 1 in 25 adults falls asleep while driving each month, and each year, there are 6,000 fatal car crashes caused by driving drowsy.What Needs a Diagnosis and Treatment Heavy sleeping can indicate your body needs better quality or an increased quantity of total sleep. In addition to the safety risks of daytime drowsiness, there are medical concerns that cause heavy sleeping. These conditions often require a diagnosis and treatment.For example, insomnia may seem like a condition associated with light sleep, and it can be. However, it can also lead to heavy sleep when it shortens sleep time. If insomnia delays or interrupts sleep for a few hours, and the alarm clock goes off after a short sleep, waking up can be very difficult.Medical conditions associated with heavy sleeping that may require diagnosis and treatment include:Long-term or chronic sleep deprivationMental health and mood disorders such as depressionNeurodegenerative diseases such as Parkinson's disease and Alzheimer's diseaseNeurodevelopmental disorders such as attention deficit hyperactivity disorder (ADHD) or autism spectrum disorder (ASD)Sleep disorders such as sleep apnea (of which there are various types), hypersomnia, and narcolepsyWays to Switch Sleeping StyleImplementing good sleep habits is a great place to start switching your sleep style. Habits include:Avoiding smoking, alcohol, and caffeineGetting relaxed before bedGoing to bed and waking up at the same time every dayMaintaining an environment that promotes sleepAdditionally, switching from a heavy sleep style to a lighter one depends on the cause of the heavy sleep.When mental illness causes heavy sleep, talk therapy (psychotherapy) and sleep hygiene practices can help.When sleep deprivation causes heavy sleep, prioritize getting more sleep and enough quality sleep.When sleep disorders, such as insomnia, cause heavy sleep, good sleep habits can help a lot.
Related: First Step to Better Sleep: Wake Up at the Same Time Every Day
SummaryHeavy sleep can be caused by insufficient sleep, low-quality sleep, or a medical condition such as hypersomnia or sleep apnea. It is not permanent, and there are many things you can do to shift to a lighter sleep style. One of the first steps is to improve sleep hygiene, which is vital to enhancing sleep quality. If you or someone you know is experiencing heavy sleep, consult with a healthcare provider to explore any possible underlying health conditions. Treatment can improve or resolve the symptoms. Read the original article on Verywell Health.
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