Asking for myself.
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| | | | My partner sleeps like a log. He falls asleep quickly and would continue sleeping soundly if an axe murderer tried breaking into our home. I, on the other hand, wake up if he rolls over or my cat hops up onto the bed. Is there anything I can do to not wake up so easily? Or am I doomed to be a light sleeper forever? | | | | Don't let the bed bugs bite,
Morgan Mandriota
Newsletter Editor, Healthline | | | | |
| |  | | Written by Morgan Mandriota
July 24, 2024 • 3.5 min read | | | | | | | |
| |  | | | Is it possible to go from a light to a deep sleeper? | | During a state of deep sleep, your tissues grow and repair, your body releases important hormones, and your immune system strengthens.️ | How much deep sleep you need depends on your age, but most adults need 1.5 to 2 hours of deep sleep per night. If you don't regularly get enough, you could start to experience sleep deprivation symptoms. Consistently not getting enough deep sleep may even increase your risk of chronic conditions like Alzheimer's disease or diabetes.️ | Environmental factors, like light, sound, and room temperature, may play a role in how soundly you sleep. Other possible causes of sleep disturbances include sleep disorders, pain, older age, and some medications. | | Ultimately, being a light or heavy sleeper boils down to genetics and brain activity, which you probably can't change. That being said, don't lose hope! There *are* some things you can do to try to boost the amount of deep sleep you get.️ | | I recently listened to a podcast by neuroscientist and sleep researcher Matthew Walker on this very topic. According to Walker, there are two main buckets to adjust: things you are doing that you need to do less often, and things that you aren't doing that you need to do more often. ️️ | | Because stress, anxiety, alcohol, and caffeine can disrupt sleep cycles (in different ways), he suggests reducing all of these levels as best you can.️️ | | On the flip side, engaging in aerobic exercises can induce deeper sleep, especially among older adults and people with insomnia. So, if you aren't regularly exercising and you drink coffee past 3 p.m., consider changing your habits and seeing how it affects you!️️ | | Deep sleep aside, it's possible for us light sleepers to improve our *overall* sleep quality. Some tips include reducing blue light exposure at night, sleeping and waking up at set times, and optimizing your bedroom setup.️️ | | If nothing helps, it may be time to speak with a doctor to see what's preventing you from sleeping soundly. My doctor thinks anxiety is the likely cause of my sleep issues. Again, I can't change my brain, but I'm going to try other stuff within my control — starting with more cardio and no coffee past 11 a.m.️️ | | | | | | | |
| | | | Sound asleep | | | | | | |  | | Sleepmac™ Pink Noise Machine | | Pink noise may be able to help you fall — and stay — asleep! A small 2012 study found that it can reduce brain wave complexity, which increases stable sleep, while findings from another 2017 study suggest it could induce deeper sleep. | | This pink noise machine features static color noises, nature sounds, and lullabies or fetal heartbeat sounds just for babies. There are 41 total options to choose from. You can even listen to two sounds at the same time, like a thunderstorm mixed with white noise. | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | |
| | | | | | | *It can not be combined with your health insurance. Healthline and Optum Perks are owned by RVO Health. By using this Optum Perks service, we may receive a tangible benefit. | | | | | | | | |
| | | | | Thanks for reading! If you have any sleep tips, please send them my way to wellnesswire@healthline.com. (Please note that we may use your name and response in an upcoming newsletter.) | | | | | | |
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