How to Get More Rest When You're a Light Sleeper

People who are light sleepers may wake up in response to small disturbances in their sleep environment. The disturbance could be the outside ... Opensinanewwindow Share: Home /HowSleepWorks /LightSleeper:WhatItMeansandWhatToDoAboutIt LightSleeper:WhatItMeansandWhatToDoAboutIt UpdatedApril18,2022 Writtenby DaniellePacheco,StaffWriter MedicallyReviewedby Dr.AnisRehman,Endocrinologist FactChecked Ourteamofwriters,editors,andmedicalexpertsrigorouslyevaluateseacharticletoensuretheinformationisaccurateandexclusivelycitesreputablesources.LearnMore Weregularlyassesshowthecontentinthisarticlealignswithcurrentscientificliteratureandexpertrecommendationsinordertoprovidethemostup-to-dateresearch. MedicalDisclaimer:Thecontentonthispageshouldnotbetakenasmedicaladviceorusedasarecommendationforanyspecificmedication.Alwaysconsultyourdoctorbeforetakinganynewmedicationorchangingyourcurrentdosage. Ifyouoftenwakeupatnight,whetherfromtheheadlightsofapassingcarorthenoiseofafamilymemberinthehallway,youmightbealightsleeper. Lightsleepersmightbefrustratedbyhavingsleepinterruptedbyfactorsoutsideoftheircontrol.Plus,gettinghigh-quality,uninterruptedsleepisimportanttooverallwell-being.Sleepaffectsnearlyallaspectsofhealth,fromyourmoodandmetabolismtoyourbrainandyourbones. Ifyouarealightsleeper,itisbeneficialtounderstandwhatiswakingyouupandfigureoutwhatyoucandotosleepmoresoundlythroughthenight. WhatIsaLightSleeper? Peoplewhoarelightsleepersmaywakeupinresponsetosmalldisturbancesintheirsleepenvironment.Thedisturbancecouldbetheoutsidenoise,theirpartnershiftingpositionsinbed,oralightturningoninthehallway. Sounds,smells,light,andmovementcanallwakealightsleeper.Heavysleepers,ontheotherhand,seemtohavenoproblemsleepingthroughnoiseandotherdisturbances. Beingalightsleepermakesittoughtogetagoodnight’ssleep.Poorqualitysleepnotonlymakesyoufeelirritableinthemorning,butisalsolinkedtolong-termhealthproblemsliketype2diabetes,hypertension,cardiovasculardisease,obesity,andcertaincancers.Onashort-termbasis,sleepdisruptionsincreaseyourstresslevels,sensitivitytopain,andabilitytorememberandfocus. WhatIstheDifferenceBetweenLightandDeepSleepStages? Beingalightsleeperisdifferentfrombeinginastageoflightsleep.Overthecourseofatypicalnight’ssleep,youcyclethroughfourstagesofsleepseveraltimes,every90minutesorso.Thestagesofsleeparedividedintorapideyemovement(REM)andnon-rapideyemovement(NREM)sleep. StageOne:ThisisthelightestandshorteststageofNREMsleep,lastingjustafewminutes.Whenyoufirstfallasleep,everythingslowsdown,includingyourbrainwaves,heartbeat,breathing,andeyemovements.Yourmusclesstarttorelax,withtheoccasionaltwitchhereandthere.Thisstageofsleepistheeasiesttimetowakeapersonup. StageTwo:Thisstageisevenslowerthanstageone,butitlastslonger.Yourbrainwaves,heartbeat,andbreathingkeepslowingdown,whileeyemovementsstopcompletely.Yourcorebodytemperaturecools,andyourmusclesrelaxevenfurther. StageThree:Thethirdstageisdeepsleep.Inthisstageofsleep,everythingslowstoitslowestlevelsasyourbodyphysicallyrepairsitself.Itishardertowakeupapersonduringdeepsleep. StageFour:StagefourisREMsleep.Inthisstageofsleep,yourbrainwaveslooksimilartowhenyouareawake.Youreyesmovequickly,yourbreathingandheartratequicken,andyourbloodpressurerises.YoudreamduringREMsleep,whileyourmusclesstayparalyzed,inordertopreventyoufromactingoutyourdreams. REMvs.Non-REMSleep Sleepworksinacyclicalfashion.Duringanightofatleastsevenhoursofuninterruptedsleep,yourbraincyclesthroughallfourstagesseveraltimes.Witheachcycle,youspendprogressivelymoretimeinREMsleep.Thedeeperstagesofsleeparecriticalforphysicalrepair,emotionalprocessing,andmemoryconsolidation. Whenlightsleeperswakeup,itinterruptsthiscycle.Asaresult,theymaymissoutongettingsufficientamountsofthemorerestorativestagesofsleeplikeREM.Theyaremorelikelytowakeupfeelingsleep-deprived.Inthelongterm,thesesleepdisruptionscanincreasetheriskforcertainhealthconditions.Forexample,someresearchershavecalculatedthatforeachpercentagedecreaseofREM,yourriskofdementiaincreasesby9%. WhatCausesSomePeopletoBeLightSleepersandNotOthers? Researchersstilldonotknowwhatmakessomeonealightsleeperorheavysleeper.Genetics,anunderlyingsleepdisorder,oraspectsofthebedroomenvironmentcanallcontribute. Peoplewhoarelightsleeperscanwakeuptosmalldisturbanceslikeacarpassingbyorastreetlampturningon.Heavysleepers,ontheotherhand,needsomethingmuchmorestimulatingtowakeup,likeablaringalarmclock.Thedifferencesinsensitivitytothesestimuliareduetowhatdoctorscallanarousalthreshold.Anarousalthresholddescribeshowstrongastimulusmustbetowakeyouup.Lightsleepershavelowerarousalthresholdsthanheavysleepersdo. Yourarousalthresholdcanbeaffectedbyanumberoffactors,suchas: TheStageofSleep:Itiseasiertowakeapersonupduringlightsleepthandeepsleep,forinstance. HowLongYouWereAwake:Peoplewhohavebeenupforlongerperiodsoftimesleepmoredeeplythanthosewhohavenot. Stress:Ifyouaresufferingfromstress,anxiety,orhypervigilance,youmaywakemoreeasily.Peoplewhoaredealingwithhighlevelsofstresstendtohavemoredisturbedsleep.Similarly,peoplewithpost-traumaticstressdisorder(PTSD)tendtoexperiencesleepdisturbances. YourAge:Afterage60,wetendtobecomelightersleepers.Olderadultsaremorepronetowakeupduringthenightandsleeplessoverall. SleepSpindlesandLightSleep Sleepspindlesareaspontaneousbrainrhythmthat,inadditiontoassistingwiththememoryconsolidationprocess,maymakethebrainmoreresilienttosleepdisruptionslikenoise.Peoplecanproducemoreorfewersleepspindles,buttheamounttheyproducetendstobeconsistentacrossnights. Onestudyfoundthatpeoplewhoproducemoresleepspindleshaveaneasiertimesleepingthroughnoise.Thismayhelpexplainwhywebecomelightersleepersinoldage,sinceweproducefewerspindlesaswegetolder. HowtoSleepBetterWhenYou’reaLightSleeper Thereareseveralthingslightsleeperscandotoensureabetternight’ssleep. FollowGoodSleepHygiene Goodsleephygienedescribesasetofhabitsthatpromotehealthysleep.Incorporatingthesehabitsintoyourdailyroutinecanhelpimprovethequalityofsleepyougeteachnight. Setandfollowaregularsleepscheduleeveryday,includingweekends. Limitnapsduringtheday.Napslongerthan30minutescanreduceyoursleepdriveandmakeithardertofallasleeplaterthatnight. Followacalmingbedtimeroutine.Performingthesameactivities,inthesameorder,everynightcanhelptrainyourbraintorecognizeit’stimetosleep. Avoidelectronicsandbluelightfor30to60minutesbeforebed. Adoptahealthydiet,andexerciseearlyintheday. Limityourcaffeineandalcoholintake. Getsunlightexposureearlyinthedaytoreinforceyournaturalcircadianrhythms. Keepyourbedroomdark,cool,andquiet,andlimititsusetosexandsleep. ReduceYourStress Ifstressiskeepingyouup,relaxationmethodscanhelprelieveyourstressduringtheday.Meditationandyogacanbothreducestressandanxiety.Youcanalsoincorporaterelaxationtechniquesintoyourbedtimeroutine,suchasprogressivemusclerelaxation,deepbreathingexercises,oraromatherapy. Ifyouranxietyisinterferingwithyourqualityoflife,itmaybebeneficialtoconsultamentalhealthprofessional. BlockNoiseandLightatNight Ifnoiseswakeyouupatnight,tryfallingasleeptoawhitenoiseplaylistorkeepafanon.Thesteadyhumcanhelpmaskothernoisessoyoucanfallasleepfaster.Italsomakesyoulesslikelytowakeupduringthenight. Iflightwakesyouup,dowhatyoucantokeepyourbedroomdark.Blackoutcurtainscanhelpminimizeoutsidelight.Toblockindoorlights,itmaybebeneficialtowearaneyemasktobed. AskYourDoctorAboutMedication Beingalightsleeperisnotthesamethingashavinginsomnia,butcertainmedicationsforinsomniacanalsohelplightsleeperssleepbetter.Melatoninsupplementscanbepurchasedover-the-counterandusedasashort-termsleepaid. Insomecases,adoctormayrecommendprescriptionmedicationtohelpyoustayasleep.Certainmedicationscanhaveserioussideeffectsandshouldonlybeusedasprescribed.   WhentoTalktoYourDoctor Beingalightsleepercanbefrustrating,buttherearestepsyoucantaketosleepmoredeeply.Ifyoustillfeeltiredaftertakingstepstoimproveyoursleephygieneandbedroomenvironment,consultyourdoctor.Theycanprovideadditionalrecommendationsbasedonyourpersonalmedicalhistory,orreferyoutoaspecialisttodetermineifanunderlyingconditioniscontributingtoyoursleeptroubles. Wasthisarticlehelpful? YesNo AboutOurEditorialTeam DaniellePacheco StaffWriter Daniellewritesin-deptharticlesaboutsleepsolutionsandholdsapsychologydegreefromtheUniversityofBritishColumbia. Dr.AnisRehman Endocrinologist MD Dr.Rehman,M.D.,isaboard-certifiedphysicianinInternalMedicineaswellasEndocrinology,Diabetes,andMetabolism. Share: References +13 Sources 1. NationalInstituteofNeurologicalDisordersandStroke.(2019,August13).Brainbasics:Understandingsleep.RetrievedJuly15,2021,from https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep 2. Kowall,B.,Lehnich,A.T.,Strucksberg,K.H.,Führer,D.,Erbel,R.,Jankovic,N.,Moebus,S.,Jöckel,K.H.,&Stang,A.(2016).Associationsamongsleepdisturbances,nocturnalsleepduration,daytimenapping,andincidentprediabetesandtype2diabetes:TheHeinzNixdorfRecallStudy.SleepMedicine,21,35–41. https://pubmed.ncbi.nlm.nih.gov/27448469/ 3. Medic,G.,Wille,M.,&Hemels,M.E.(2017).Short-andlong-termhealthconsequencesofsleepdisruption.NatureandScienceofSleep,9,151–161. https://pubmed.ncbi.nlm.nih.gov/28579842/ 4. Cologne,Germany:InstituteforQualityandEfficiencyinHealthCare(IQWiG).(2016,December30).Whatis“normal”sleep?InformedHealth.org[Internet]. https://www.ncbi.nlm.nih.gov/books/NBK279322/ 5. Pase,M.P.,Himali,J.J.,Grima,N.A.,Beiser,A.S.,Satizabal,C.L.,Aparicio,H.J.,Thomas,R.J.,Gottlieb,D.J.,Auerbach,S.H.,&Seshadri,S.(2017).Sleeparchitectureandtheriskofincidentdementiainthecommunity.Neurology,89(12),1244–1250. https://pubmed.ncbi.nlm.nih.gov/28835407/ 6. Andrillon,T.,&Kouider,S.(2020).Thevigilantsleeper:Neuralmechanismsofsensory(de)couplingduringsleep.CurrentOpinioninPhysiology,15,47–59. https://www.sciencedirect.com/science/article/pii/S2468867319301889 7. Staner,L.(2003).Sleepandanxietydisorders.DialoguesinClinicalNeuroscience,5(3),249–258. https://pubmed.ncbi.nlm.nih.gov/22033804/ 8. Kalmbach,D.A.,Cuamatzi-Castelan,A.S.,Tonnu,C.V.,Tran,K.M.,Anderson,J.R.,Roth,T.,&Drake,C.L.(2018).Hyperarousalandsleepreactivityininsomnia:Currentinsights.NatureandScienceofSleep,10,193–201. https://pubmed.ncbi.nlm.nih.gov/30046255/ 9. Dang-Vu,T.T.,McKinney,S.M.,Buxton,O.M.,Solet,J.M.,&Ellenbogen,J.M.(2010).Spontaneousbrainrhythmspredictsleepstabilityinthefaceofnoise.CurrentBiology,20(15),R626–R627. https://pubmed.ncbi.nlm.nih.gov/20692606/ 10. Irish,L.A.,Kline,C.E.,Gunn,H.E.,Buysse,D.J.,&Hall,M.H.(2015).Theroleofsleephygieneinpromotingpublichealth:Areviewofempiricalevidence.SleepMedicineReviews,22,23–36. https://pubmed.ncbi.nlm.nih.gov/25454674/ 11. Lemay,V.,Hoolahan,J.,&Buchanan,A.(2019).Impactofayogaandmediationinterventiononstudents’stressandanxietylevels.AmericanJournalofPharmaceuticalEducation,83(5),7001. https://pubmed.ncbi.nlm.nih.gov/31333265/ 12. Messineo,L.,Taranto-Montemurro,L.,Sands,S.A.,OliveiraMarques,M.D.,Azabarzin,A.,&Wellman,D.A.(2017).Broadbandsoundadministrationimprovessleeponsetlatencyinhealthysubjectsinamodeloftransientinsomnia.FrontiersinNeurology,8,718. https://pubmed.ncbi.nlm.nih.gov/29312136/ 13. Pagel,J.F.,&Parnes,B.L.(2001).Medicationsforthetreatmentofsleepdisorders:anoverview.PrimaryCareCompaniontotheJournalofClinicalPsychiatry,3(3),118–125. https://pubmed.ncbi.nlm.nih.gov/15014609/ LearnmoreaboutHowSleepWorks HowSleepWorks UpdatedBy EricSuni | August11,2022 HowYourBodyUsesCaloriesWhileYouSleep By DaniellePacheco | April1,2022 MemoryandSleep By DaniellePacheco | April22,2022 SleepDebtandCatchingUponSleep By RobNewsom | April1,2022 HowElectronicsAffectSleep By DaniellePacheco | April1,2022 SleepandSocialMedia By RobNewsom | April22,2022 MoonPhasesandSleep By JaySummer | June10,2022 Oversleeping By AustinMeadows | March15,2022 HypnopompicHallucinations By JaySummer | June24,2022 HypnagogicHallucinations By JaySummer | June24,2022 LightSleeper:WhatItMeansandWhatToDoAboutIt By DaniellePacheco | April18,2022 BiphasicSleep:WhatItIsAndHowItWorks By SarahShoen | April6,2022 PolyphasicSleepSchedule By DaniellePacheco | April21,2022 SleepInertia By DaniellePacheco | March11,2022 SleepLatency By DaniellePacheco | April21,2022 SleepSpindles By JaySummer | April25,2022 Microsleep:WhatIsIt,WhatCausesIt,andIsItSafe? 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