Deep sleep, also referred to as ‘slow-wave sleep’, is the third stage of non-rapid eye movement (REM) sleep. This sleep stage is associated with the slowest brain waves during sleep and therefore when one is woken up from this stage of sleep, they feel groggy and too lazy to do anything.
As someone who is a heavy sleeper due to my erratic sleep schedule, I consider the methods listed below as some of the best ways to wake someone up from deep sleep.
1. Make light your friend
As someone who struggles to wake up early in the morning, I’ve realized that I tend to get up on time when I’m woken up by natural light. So I now make sure to leave my curtains open before I go to sleep so I can wake up because of the sunlight that streams into my room.
2. Avoid afternoon naps
Afternoon naps may be the best way to take care of that random wave of drowsiness we all get around noon but it also is the reason behind why we end up staying up all night. Avoid the afternoon nap by finding something for yourself to do like watching a movie or trying out a new recipe.
3. Set multiple alarms
All heavy sleepers know that one alarm is never enough to wake them up in the morning. Therefore, try setting multiple alarms for short periods of time. If I wanted to wake up at 8:30 am, I would set an alarm for 8:00, 8:05 and 8:10 This method has helped me wake up on time and get an early start to my day.
4. App Alarms
If multiple alarms don’t work, try using an alarm application like Alarmy which forces you to perform a simple task like solving a math problem or shaking your phone thirty times before it turns off. This free application is available on both Android and iOS and is extremely helpful.
5. Make your bed
Another to wake yourself up is to immediately make your bed as soon as you’re up. This prevents you from climbing back into your bed and getting a few more minutes of sleep. Making my bed as soon as I wake up also makes me feel like I’ve accomplished something which helps me move on with my day.
6. Put your alarm clock far from your bed
The ‘put the alarm clock far from the bed’ trick is something my father taught me and as annoying as it seems in the morning, it works. It forces you to get up from your bed to switch off your alarm and by then you’re up.
Stretching as soon as you wake up is a good way to wake yourself up. It also increases blood flow to the muscles while also increasing flexibility and decreasing risk of injury.
8. Allow yourself to sleep early
This is something probably everyone says but try to get yourself to sleep early. This allows your body to get the 8- hour sleep it needs and helps you wake up refreshed.
9. Listen to your favourite song
Some people like to wake up to their favourite song. Try setting your favourite song as your alarm tone so you wake up in a good mood.
10. Adjust the temperature
Changing the temperature is the best way to wake someone up. The change in temperature is bound to make you uncomfortable so you can wake up. This can be achieved by increasing the speed of the fan or switching it off completely.
11. Leave the bedroom
Leaving the bedroom as soon as you wake is another way to wake yourself up completely. This way you won’t be able to climb back into bed no matter how comfortable it is.
12. Make mornings enjoyable for YOU
Try doing something in the morning that brings you joy. It could be trying out a new skincare routine or a new smoothie bowl recipe. Looking forward to things that make you happy is a great way to wake yourself up in the morning.
13. Use a diffuser
Using a diffuser with scents like peppermint, orange, lemon, clove is a great way to wake someone up as smell is a great simulator.
14. Use cold water
Cold water is something my mother used to wake me up for school. She would spray a few droplets of water on my face until I woke up. This is a very gentle way of waking someone up.
15. Be consistent with your routine
Develop a routine that works for you and your body and stick to it. It won’t take long for that routine to turn into a habit so make sure you stick to it!
16. Avoid electronics before bed
Try not to use your phone at night because electronics expose you to blue light, which is thought to stimulate your brain and block it from producing melatonin, the hormone that helps you go to sleep. Try cutting your screen time an hour or two before you plan to sleep. This will help you sleep early and hence wake up early.
17. Set goals
Setting small goals for yourself is a good way to wake yourself up, the goals can be as small as brushing your teeth and combing your hair. Accomplishing these goals will keep you motivated and energized in the morning.
18. Let yourself sleep in
Keeping to a routine is tough and therefore you should allow yourself to sleep in once in a while, kind of like a cheat day.
19. Enjoy the sunrise
Try going outside after you’ve woken up. It’s a great way to wake yourself up by surrounding yourself with the cool morning breeze, the warmth of the sun and the chirping of the birds.
20. Do not rationalize
Try not to talk yourself out of setting a routine. Don’t make getting back into bed after waking up an option.
How can I maximize my time in bed?
Try doing things that you would usually do in the morning at night. Take your clothes out at night before you go to bed, try making yourself an overnight oats bowl for breakfast. This way you can get the maximum amount of sleep while waking up on time.
How can I stop feeling tired after I wake up?
Drinking room temperature water as soon as you wake up is a good way to stay hydrated. Try drinking water before having your coffee to prevent fatigue, confusion, irritation which are all caused by dehydration.
Written by Iba Inam
Iba is a sleep enthusiast who loves bucket hats and cat memes. You can get in touch with her via email!