Are Dachshunds heavy sleepers

By Isabella Storyclaire

last updated September 16, 2024

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Always sleeping through your alarm? What it means to be a heavy sleeper and what you can do about it

If you never wake up to the sound of a fire truck or ambulance, and not even a bang could disturb your slumber, you may be a heavy sleeper. Indeed, heavy sleepers have difficulty waking up and may feel sleepy throughout the day, even when they are getting enough sleep. But what makes a heavy sleeper and what is the best way to wake them up? If you are one or live with one, it is beneficial to understand what keeps them from waking up refreshed, rested and on time, and to find out what you can do about it.

In this article, we cover:

Why am I such a heavy sleeper?

Many people may wonder why they are such heavy sleepers. Although science hasnt yet figured out why some people have a higher arousal threshold than others a term that describes how much stimulus you need to wake up research suggests that heavy sleepers may produce more sleep spindles than light sleepers. These sleep spindles correspond to a form of brain activity that occurs during deep sleep and makes a person more tolerant of noises. Therefore, it could be easier to wake up a heavy sleeper if theyre in light sleep stages, but more challenging if they are in deep sleep.

However, some other factors can also contribute to this condition:

Genetics: Studies have shown that certain genes can make a person more likely to be a heavy or light sleeper. If you have a family member who is a heavy sleeper, you may be one as well.
Sleeping disorders: Certain sleeping disorders, such as sleep apnea, can cause a person to be a heavy sleeper. Sleep apnea is a condition where a persons breathing is interrupted during sleep, causing them to wake up briefly and disrupt their sleep.
Lifestyle habits and medication: Habits such as drinking alcohol, using sedatives, or taking certain medications can cause a person to be a heavy sleeper. Alcohol and sedatives can cause a person to fall asleep faster, but they also disrupt sleep quality, making it harder to wake up in the morning.
Lack of physical activity: People who are not physically active during the day tend to be heavy sleepers. Regular physical activity can help improve sleep quality, making it easier to wake up in the morning.
Sleep deprivation: People who dont get enough sleep or have irregular sleep patterns are more likely to be heavy sleepers. This is because their body is not getting the right amount of sleep it needs to function properly, making them more likely to feel groggy and disoriented upon waking.

Its important to note that there may be other underlying medical conditions that can also contribute to being a heavy sleeper, and consulting a specialist is the first step in identifying them.

Is heavy sleeping bad, then?

Whether or not heavy sleeping is considered bad or a disadvantage depends on the individual and their specific situation. For some people, being a heavy sleeper may not cause any significant problems. However, for others, it can lead to issues such as difficulty getting to work or school on time, missing important appointments or events, and even being in danger if they sleep through important alarms or warnings.

Additionally, heavy sleepers are at an increased risk of suffering from sleep inertia, as they are thought to spend more time in deep and REM sleep and tend to wake up during these. Theymay feel groggy, disoriented and fatigued throughout the day. This can impact their work and social life along with causing issues for relatives and friends. Regardless of the cause, if the condition affects their overall health and life quality, it is important to address and treat it as soon as possible to prevent further consequences. It is also worth mentioning that heavy sleeping can be a symptom of other health conditions such as depression, hypothyroidism, and more.

Does snoring mean deep sleep? Do heavy sleepers snore more?

Snoring is not necessarily more common in heavy sleepers. Not all heavy sleepers snore, and not all snorers are heavy sleepers. Snoring can occur during any stage of sleep and it can be a symptom of a sleep disorder, obesity, alcohol consumption, certain medications, or nasal congestion.

Do deep sleepers sleep more?

Heavy sleepers dont necessarily sleep more than others, but as mentioned, they may have a harder time waking up and staying awake, even after getting enough sleep. Heavy sleepers may require more time to fully become alert, even after getting the same amount of sleep as someone who is not a heavy sleeper.

How to stop being a heavy sleeper

How you can stop being a heavy sleeper will depend on what is really causing the condition. As previously mentioned, improving sleep habits and addressing any underlying sleep disorders can, generally speaking, help improve your sleep quality and reduce the effects of being a deep sleeper. Some ways to do this include:

Establish a regular sleep schedule: Going to bed and waking up at the same time every day, even on weekends, can help regulate the bodys sleep-wake cycle and improve sleep quality. In the Sleep Cycle app, you can use the Sleep Goal feature to help you get that necessary regular sleep.
Create a comfortable sleep environment: Having a cool, dark, and quiet room can help improve the chances of falling asleep and staying asleep.
Develop a bedtime routine: Engaging in activities such as reading, listening to calming music, or taking a warm bath before bedtime can help prepare the body for sleep.
Avoid caffeine, nicotine, and alcohol before bedtime: These substances can disrupt sleep and make it harder to fall asleep and stay asleep.
Practice relaxation techniques: Techniques such as deep breathing, meditation, or yoga can help reduce stress and anxiety, which can contribute to better sleep.
Power nap if you feel tired: naps during the day can help a heavy sleeper stay alert and get the necessary energy to face the day. But remember that naps longer than 20-30 minutes can make it harder to wake up later on.
Exercise and get some sunlight: both improve sleep quality and reinforce the natural circadian rhythm.
Consulting a sleep specialist: A sleep specialist can help identify and address what may be contributing to heavy sleeping.

Can a heavy sleeper become a light sleeper?

The possibility that a heavy sleeper becomes a light sleeper will depend on the cause and other factors. Being a light sleeper isnt better than being a heavy sleeper and vice versa. Both are different conditions that need to be addressed if they affect your sleep quality, life quality and overall health.

Although this also depends on the reason why someone is a heavy sleeper, there could be several factors that could contribute to a lower arousal threshold, such as changes in environment or lifestyle, stress, and certain medical conditions. For example, moving to a new location, or starting a new job with different hours can disrupt the bodys internal clock and make it more difficult to fall asleep and stay asleep throughout the night. Certain medical conditions, such as stress or anxiety can cause changes in sleep patterns. Certain medications can also cause fragmented or restless sleep.

Moreover, age can also play a role in how much we sleep or the quality of sleep. As we age, our sleep patterns may change and we may become lighter sleepers.

How to wake up a heavy sleeper

Waking up a heavy sleeper or starting your day on time, refreshed and rested if you are one of them can be challenging. But there are several strategies that can help (and no, its not directly splashing cold, ice water on them or using a loud, persistent alarm clock):

Use a smart alarm clock: Yes, a foreseeable drawback for heavy sleepers is sleeping through an alarm. However, a smart alarm clock like the one in the Sleep Cycle app ensures that you wake up in your lightest sleep phase, making it easier and avoiding the sleep inertia that characterizes heavy sleepers.
Place your phone under the bed: the Sleep Cycle app can track your sleep even if you place your phone under the bed. This way, it would be more challenging for you to snooze or stop the alarm and will help you be more wakeful.
Take advantage of natural light: opening the curtains or blinds to let natural light into the room can help signal to the body that its time to wake up, suppressing melatonin levels and increasing serotonin, a hormone that also helps you feel alert and awake. If its still really dark when you need to wake up, you can get smart light bulbs that will slowly get brighter according to the time you set.
Find a scent that stimulates you: the smell of coffee, breakfast, or the perfume that your partner or yourself wear in the morning can help stimulate the heavy sleeper and get them out of bed.
Establish a morning routine: morning routines are as important as bedtime routines, and can also help you reset your circadian rhythm, improve your focus, mood and energy. For example, by including a small breakfast or an activity to look forward to early in the morning, your body will ask or crave that and wake you up naturally.

Its important to note that what works for one person may not work for another, so it may take some experimentation to find the best individual strategy.

Understanding heavy sleeping

Understanding what it really means to be a heavy sleeper and knowing the causes is essential in order to address any potential issues and improve overall health, wellbeing and sleep quality. Heavy sleeping is, in general, not dangerous for your overall health but it can become frustrating if that affects daily activities or life in general. Its important to note that while some people may naturally sleep more, excessive sleepiness during the day may be a sign of an underlying sleep disorder, such as sleep apnea. Consulting a healthcare provider can help to identify the underlying cause and develop a treatment plan.

What Makes Someone a Light or Heavy Sleeper?

For some people, the slightest noise awakens them at night. For others, the wailing siren of a passing fire truck doesnt disturb their slumber. Just why, though, remains a bit of a mystery.

Although many people are self-proclaimed light sleepers or heavy sleepers, researchers have found that little is actually known about why people react differently to noises and other stimuli during sleep.

Genetics, lifestyle choices, and undiagnosed sleep disorders may all play a role. In addition, some studies suggest that differences in brain wave activity during sleep may also make someone a light or deep sleeper.

But whichever category youre in, one thing is certain: Thequantity and quality of the sleep you get both play an important role in your health.

Everyone Should Cycle Through Light and Deep Sleep Each Night

During sleep, you alternate between cycles ofREM(rapid eye movement) andNREM(non-rapideye movement) that repeat about every 90 minutes. NREMsleep consists ofthree stages.

Stage one, or the phase between being awake and asleep, is considered light sleep.Youre most likely to wake up during this stage. Deeper sleep begins in stage two, as your breathing and heart rate become slower and your body temperature drops.

Stage three is the deepest and most restorative stage of sleep (its also called slow-wave sleep). Breathing further slows, muscles relax, and tissue growth and repair occur.

Next isREMsleep. During this stage, your eyes move rapidly from side to side. Your brain activity, heart rate, and blood pressure are similar to being awake, according to the Sleep Foundation. This is the stage of sleep when the most dreaming occurs, as well as important parts of the memory consolidation process.

In general, as people age, they spend less time in the slow-wave and REM stages of sleep and more time in the lighter stages, according to a review article.

But its also important to note that how much time someone spends in light or deep sleep over the course of a night can vary significantly from person to person and night to night. Also, the amount of deep sleep someone gets isnt necessarily correlated to the amount of total sleep they get. Someone who gets eight hours of sleep a night, for instance, may not experience as much slow-wave, deep sleep as someone else who gets just six hours a night.

There may be some overlap between what people subjectively feel about the depth of their sleep and what we find in the lab when measuring the different sleep stages, saysDavidNeubauer, MD, an associate professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine in Baltimore. But its not necessarily the same thing.

What Makes Someone a Restless Sleeper?

If someone is not feeling rested and thinks its because they are sleeping lightly, they should look at the factors that might contribute to their inability to achieve a deep sleep, says Dr. Neubauer. Things like drinking alcohol too close to bedtime or in large quantities can disrupt healthy and consistent sleep cycles, as can keeping an inconsistent sleep schedule, according to the Sleep Foundation. A doctor can recommend a sleep study in a sleep lab or an at-home sleep test to see if a sleep disorder could be to blame, Neubauer says.

Some sleep disorders, such as obstructivesleep apnea, may contribute to light sleep by causing you to awaken throughout the night, due to breathing irregularities.

But its worth noting that just because you feel like youre a light sleeper doesnt mean that youre not actually getting the sleep you need. Whats more important is that you wake up feeling rested, which is a good indication that youre getting the deep sleep you need, says Eric Landsness, MD, PhD, an assistant professor of neurology and sleep medicine at Washington University School of Medicine in St. Louis.

Neubauer adds that its hard to generalize about what makes some people light sleepers and others heavy sleepers. It might be some sort of genetics, or it might be that some people have a greater degree of arousal over a 24-hour cycle, he says.

In most cases, factors under your own control affect the quality of sleep you get. There are lots of issues related to lifestyle, medications, alcohol, and caffeine that can lighten sleep, Neubauer says. People might also not be getting enough sleep because theyre not spending enough time in bed due to the choices they make.

How to Get More Deep Sleep Whether Youre a Light or Heavy Sleeper

If you feel groggy during the day or find yourself falling asleep or if you feel irritable, experience memory problems, or have a decrease in your attention span you might not be getting enough sleep or enough quality sleep. To get to the root of the problem, try these remedies to help reset your sleep schedule, or talk to your doctor or consult a sleep expert if these tactics are still not helping.

To improve the quality of your sleep, the following may help:

Have a set bedtime and a set wake time.Also, try to avoid staying up late and sleeping in on weekends, saysRajkumarDasgupta, MD, a clinical associate professor of medicine at the University of Southern Californias Keck School of Medicine in Los Angeles. Staying up on weekends makes it difficult to go to sleep early on Sunday night, which then leads to fatigue the next day.
Manage stress all day long. Higher levels of stress are associated with sleeping less, according to the American Psychological Association. And research suggests that there may be an underlying biological explanation as to why stress is more likely to disturb some peoples sleep. Meditation, whether before bedtime or even if you wake up during the night, can help.
Avoid alcohol close to bedtime. It may do a good job of knocking you out in the short term, but it interferes with deep sleep, says Dr. Dasgupta. Thats because drinking before bedtime may cause disruptions to your sleep cycle as your liver enzymes metabolize alcohol, according to the Sleep Foundation.
Turn off the TV, and keep electronic devices away from the bedroom.Keep your cell phone out of the room, so a text wont wake you up, especially if youre a light sleeper, Dr. Landsness says.
Avoid screen time at least 30 minutes before bedtime.Unplugging an hour or more before your head hits the pillow is even better. The light from screens messes with sleep by discouraging the body from releasing melatonin, which is the hormone that signals to the body that its time to fall asleep. And engaging with tech devices, even if just to answer a couple of emails or watch a TV show, is more energizing than relaxing, and it leads to cognitive arousal.
Wear an eye mask. This will block light that may be seeping into the room from the edges of your curtains. Light sleepers are prone to light contamination. That tiny bit of light emanating from the streetlight outside could affect your sleep, Landsness says. Research suggests that wearing an eye mask can help people sustain longer periods of REM sleep, and that it encourages elevated levels of melatonin.
Use earplugs or noise-canceling earbuds. This will help drown out ambient noise, especially if your bedroom is facing a window that picks up traffic sounds from outside, Landsness says. You can also try a fan or a white-noise machine that can play soothing sounds to help you fall asleep. A study found that the gentle hum of these kinds of devices can help some people fall asleep faster.
Watch what you eat close to bedtime. Try to avoid snacks packed with sugar, which could cause a sugar spike. Also avoid caffeine and nicotine, both of which are stimulants. And spicy, acidic foods may cause heartburn or acid reflux that can interfere with sleep, according to the Sleep Foundation.
Drink plenty of water. While its important to cut down your water intake roughly an hour or two before bedtime, staying hydrated during the day will help your sleep quality that night.