Researchers arent sure why some people are light sleepers.
People of any age can be light sleepers and experience drowsiness, irritability, and other symptoms ofsleep deprivation.
It also discusses the long-term risks of not getting enough rest.
Dean Mitchell / Getty Images
Dean Mitchell / Getty Images
Whats a Heavy Sleeper?
Heavy sleepers have more difficulty waking up and often remain drowsy throughout the day.
Researchers believe this may be because heavy sleepers produce more sleep spindles than light sleepers.
Sleep spindles are certainbrain patternsproduced during deep sleep.
These sleep spindles make it more difficult for noise or sound to interrupt rest.
Im a Light Sleeper: What Helps?
venture to avoid napping, especially in the late afternoon or early evening.
Relax Before Bed
Develop a relaxingbedtime ritual.
confirm that your bed is only for sleeping or sex; dont do work there.
Make your bedroom ascreen-free zone.
Also, avoidbright lightor screen exposure for at least 30 minutes before bedtime.
Get Exercise
Researchers have consistently found links between physical activity and sleep quality.
ensure to give yourself three hours before going to bed after exercising.
Researchers have linked this to disruptions of the circadian rhythm, your bodys chemically mediated sleep-wake cycle.
Light sleepers have a low arousal threshold, meaning sounds or stimuli wake them more easily.
This can happen alongside insomnia, but other factors can contribute.
There are two types of sleeprapid eye movement (REM) and non-REM sleepbroken down intofour stages.
Brain Activity
Researchers have noted differences in brain activity during sleep between light sleepers and others.
During earlier stages of sleep, your brain produces sleep spindles: sudden spikes of brain wave activity.
These play a role in preventing outside noises or stimuli from waking you up.
Among these issleep apnea, characterized by snoring and breathing difficulties at night, which can interrupt rest.
Genetics
Genetics also influence the quantity and quality of sleep you get.
In addition, certain genes predispose you to sleep disorders, such as insomnia, contributing to light sleeping.
Medications
Certain medications can also affect sleep quality, leading to insomnia or other issues.
Consuming alcohol and nicotine affects sleep quality, as can insufficient physical activity.
But, as many parents and caregivers can attest, light sleeping can affect kids, too.
In the research, 20% to 30% of children under 2 experienced constant night awakenings.
This can be challenging for the caregiver and child.
Over time, this can significantly impact your health and well-being.
Adolescents and children may have more behavior problems or engage in more risk-taking behaviors.
Summary
A light sleeper wakes up easily due to outside sounds or stimuli.
Exercise, consistent bedtimes and wake-up times, and dietary changes are among the means to improve sleep quality.
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