Table of ContentsView AllTable of ContentsWhat HelpsInsomniaOther FactorsParenting a Light SleeperLong-Term EffectsSeeking Medical Care
Table of ContentsView All
View All
Table of Contents
What Helps
Insomnia
Other Factors
Parenting a Light Sleeper
Long-Term Effects
Seeking Medical Care
You’re a light sleeper if it’s hard for you to fall asleep and easy for you to wake up; even the slightest stirring, smell, or noise disrupt your rest. Researchers aren’t sure why some people are light sleepers. However, sleep disorders like insomnia, genetic differences, hormones, and lifestyle factors all play a role in this issue.
People of any age can be light sleepers and experience drowsiness, irritability, and other symptoms ofsleep deprivation.
This article breaks down the potential causes of light sleeping, what helps with it, and what caregivers can do for children or infants with this issue. It also discusses the long-term risks of not getting enough rest.
Dean Mitchell / Getty Images
What’s 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.
What’s 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.
I’m a Light Sleeper: What Helps?
Since light sleeping can lead to sleep deprivation and contribute to adverse health effects—such as depression and heart disease—it’s important to understand what you can do to improve sleep quality. Specific lifestyle changes, such as those listed below, can help you improve the quality and quantity of your sleep.
Get Enough Sleep
The goal is to get seven to eight hours of uninterrupted rest a night if you’re an adult, with adolescents and children needing more.Organize your time to get at least this amount (but not more than 9 hours) a night.
Stay Consistent
Be sure to go to bed and get up at the same time every day, whether on a weekday or weekend.Many people set bedtime reminders and wake-up alarms on their smartphones to help them maintain consistency. Try to avoid napping, especially in the late afternoon or early evening.
Relax Before Bed
Develop a relaxingbedtime ritual. Whether you take a bath, listen to music, meditate, or do breathing exercises, winding your body and mind down will make falling asleep easier. And if it takes you longer than 20 minutes to fall asleep, don’t toss and turn; get up and walk around a bit before trying again, avoiding electronics.
Create a Comfortable Space
Make sure your bedroom is a good space for rest: quiet, cool, and comfortable. Make sure that your bed is only for sleeping or sex; don’t do work there.
Make Your Bedroom Screen-Free
Get Exercise
Researchers have consistently found links between physical activity and sleep quality. It’s a bidirectional relationship, meaning that those who get more activity get more sleep, and those who are less active usually get less sleep.An excellent way to promote heavier sleep is to get regularexercise. Make sure to give yourself three hours before going to bed after exercising.
Watch What You Eat
Diet can also influence your sleeping patterns.For better rest, avoid large, heavy meals at night and steer clear of the caffeine in chocolate, coffee, or tea, as well as alcohol, which can disrupt rest.If you need a snack at night, choose something light and healthy.
Insomnia and Light Sleeping
While the two can go hand in hand,insomniaand light sleeping aren’t the same thing. Insomnia, a clinical disorder that affects 33% to 50% of adults, is an inability to fall and stay asleep, leading to consistently poor-quality sleep.
Researchers have linked this to disruptions of the circadian rhythm, your body’s 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.
Sleep Stages and Light SleepingSleep is a complex physiological process that goes through distinct phases of brain and body activity. There are two types of sleep—rapid eye movement (REM) and non-REM sleep—broken down intofour stages.
Sleep Stages and Light Sleeping
Sleep is a complex physiological process that goes through distinct phases of brain and body activity. There are two types of sleep—rapid eye movement (REM) and non-REM sleep—broken down intofour stages.
Other Reasons for Being a Light Sleeper
Researchers aren’t certain why some people are lighter sleepers than others. Alongside insomnia, several other factors may play a role, including brain activity, genetics, hormones, and lifestyle choices.
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. Studies found those with less sleep spindle activity have a lower sleep threshold, meaning they’re more likely to be light sleepers.
Other Sleep Disorders
Genetics
Genetics also influence the quantity and quality of sleep you get. Researchers have identified several genes that affect our circadian rhythm, including CLOCK, BMAL1, PERIOD, and cryptochrome 1 and 2. In addition, certain genes predispose you to sleep disorders, such as insomnia, contributing to light sleeping.
Hormone Activity
Medications
Certain medications can also affect sleep quality, leading to insomnia or other issues. Medications that may cause light sleeping include:
Lifestyle Factors
Certain lifestyle choices can also factor into a light sleeping problem. Consuming alcohol and nicotine affects sleep quality, as can insufficient physical activity. In addition, those who work overnight or outside of daytime hours are also more prone to sleep disorders and insomnia.
Parenting a Younger Light Sleeper
Sleep is critical for infants and children; it’s associated with memory, self-regulation and organization (executive function), language, and cognitive development. 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. The following steps may help support better sleep:
Long-Term Effects of Being a Light Sleeper
You’re more likely to experience sleep deprivation when you’re a light sleeper. Over time, this can significantly impact your health and well-being. Insufficient rest can adversely impact your performance at work or school, affect mood and cognitive function, and raise your risk of injury or accident. Adolescents and children may have more behavior problems or engage in more risk-taking behaviors.
In addition, chronic sleep problems can lead to a host of health problems, such as:
When to See a Healthcare Provider
While you can expect occasional sleep problems, knowing the warning signs of a sleep disorder is important. Call a healthcare provider if you experience any of the following:
A Word From VerywellLight sleepers may find themselves stirred during the delicate dance of dreams in REM or the tranquil depths of non-REM sleep, where the boundaries between wakefulness and slumber are blurred.—SMITA PATEL, DO, MEDICAL EXPERT BOARD
A Word From Verywell
Light sleepers may find themselves stirred during the delicate dance of dreams in REM or the tranquil depths of non-REM sleep, where the boundaries between wakefulness and slumber are blurred.—SMITA PATEL, DO, MEDICAL EXPERT BOARD
Light sleepers may find themselves stirred during the delicate dance of dreams in REM or the tranquil depths of non-REM sleep, where the boundaries between wakefulness and slumber are blurred.
—SMITA PATEL, DO, MEDICAL EXPERT BOARD
Summary
A light sleeper wakes up easily due to outside sounds or stimuli. Light sleepers often experience sleep deprivation, which causes drowsiness and crankiness and increases the risk for a range of diseases over the long term.
Researchers aren’t sure why some people have more trouble with sleep than others but theorize that genetics, hormones, and brain activity may be at the root. Exercise, consistent bedtimes and wake-up times, and dietary changes are among the means to improve sleep quality.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Sleep disorders.Fernandez LMJ, Lüthi A.Sleep spindles: mechanisms and functions.Physiolog Rev. 2020;100(2):805-868. doi:10.1152/physrev.00042.2018Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Centers for Disease Control and Prevention.Sleep.Hale L, Kirschen GW, LeBourgeois MK, et al.Youth screen media habits and sleep: sleep-friendly screen behavior recommendations for clinicians, educators, and parents.Child Adolesc Psychiatr Clin N Am. 2018;27(2):229-245. doi:10.1016/j.chc.2017.11.014Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437Bollu PC, Kaur H.Sleep medicine: insomnia and sleep.Mo Med. 2019;116(1):68-75.Huang W, Wang X, Xu C, et al.Prevalence, characteristics, and respiratory arousal threshold of positional obstructive sleep apnea in China: a large scale study from Shanghai Sleep Health Study cohort.Respir Res. 2022;23(1):240. doi:10.1186/s12931-022-02141-3National Institute of Neurological Disorders and Stroke.Brain basics: understanding sleep.Parish JM.Genetic and immunologic aspects of sleep and sleep disorders.Chest. 2013;143(5):1489-1499. doi:10.1378/chest.12-1219Kim TW, Jeong JH, Hong SC.The impact of sleep and circadian disturbance on hormones and metabolism.Int J Endocrinol. 2015;2015:591729. doi:10.1155/2015/591729Tham EK, Schneider N, Broekman BF.Infant sleep and its relation with cognition and growth: a narrative review.Nat Sci Sleep. 2017;9:135-149. doi:10.2147/NSS.S125992Garrido F, González-Caballero JL, García P, et al.Association between co-sleeping in the first year of life and preschoolers´ sleep patterns.Eur J Pediatr. 2024. doi:10.1007/s00431-024-05429-2Lee H, Kim S, Kim D.Effects of exercise with or without light exposure on sleep quality and hormone reponses.J Exerc Nutrition Biochem. 2014;18(3):293-299. doi:10.5717/jenb.2014.18.3.293U.S. Department of Health and Human Services.Get enough sleep.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Sleep disorders.Fernandez LMJ, Lüthi A.Sleep spindles: mechanisms and functions.Physiolog Rev. 2020;100(2):805-868. doi:10.1152/physrev.00042.2018Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Centers for Disease Control and Prevention.Sleep.Hale L, Kirschen GW, LeBourgeois MK, et al.Youth screen media habits and sleep: sleep-friendly screen behavior recommendations for clinicians, educators, and parents.Child Adolesc Psychiatr Clin N Am. 2018;27(2):229-245. doi:10.1016/j.chc.2017.11.014Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437Bollu PC, Kaur H.Sleep medicine: insomnia and sleep.Mo Med. 2019;116(1):68-75.Huang W, Wang X, Xu C, et al.Prevalence, characteristics, and respiratory arousal threshold of positional obstructive sleep apnea in China: a large scale study from Shanghai Sleep Health Study cohort.Respir Res. 2022;23(1):240. doi:10.1186/s12931-022-02141-3National Institute of Neurological Disorders and Stroke.Brain basics: understanding sleep.Parish JM.Genetic and immunologic aspects of sleep and sleep disorders.Chest. 2013;143(5):1489-1499. doi:10.1378/chest.12-1219Kim TW, Jeong JH, Hong SC.The impact of sleep and circadian disturbance on hormones and metabolism.Int J Endocrinol. 2015;2015:591729. doi:10.1155/2015/591729Tham EK, Schneider N, Broekman BF.Infant sleep and its relation with cognition and growth: a narrative review.Nat Sci Sleep. 2017;9:135-149. doi:10.2147/NSS.S125992Garrido F, González-Caballero JL, García P, et al.Association between co-sleeping in the first year of life and preschoolers´ sleep patterns.Eur J Pediatr. 2024. doi:10.1007/s00431-024-05429-2Lee H, Kim S, Kim D.Effects of exercise with or without light exposure on sleep quality and hormone reponses.J Exerc Nutrition Biochem. 2014;18(3):293-299. doi:10.5717/jenb.2014.18.3.293U.S. Department of Health and Human Services.Get enough sleep.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Sleep disorders.Fernandez LMJ, Lüthi A.Sleep spindles: mechanisms and functions.Physiolog Rev. 2020;100(2):805-868. doi:10.1152/physrev.00042.2018Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Centers for Disease Control and Prevention.Sleep.Hale L, Kirschen GW, LeBourgeois MK, et al.Youth screen media habits and sleep: sleep-friendly screen behavior recommendations for clinicians, educators, and parents.Child Adolesc Psychiatr Clin N Am. 2018;27(2):229-245. doi:10.1016/j.chc.2017.11.014Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437Bollu PC, Kaur H.Sleep medicine: insomnia and sleep.Mo Med. 2019;116(1):68-75.Huang W, Wang X, Xu C, et al.Prevalence, characteristics, and respiratory arousal threshold of positional obstructive sleep apnea in China: a large scale study from Shanghai Sleep Health Study cohort.Respir Res. 2022;23(1):240. doi:10.1186/s12931-022-02141-3National Institute of Neurological Disorders and Stroke.Brain basics: understanding sleep.Parish JM.Genetic and immunologic aspects of sleep and sleep disorders.Chest. 2013;143(5):1489-1499. doi:10.1378/chest.12-1219Kim TW, Jeong JH, Hong SC.The impact of sleep and circadian disturbance on hormones and metabolism.Int J Endocrinol. 2015;2015:591729. doi:10.1155/2015/591729Tham EK, Schneider N, Broekman BF.Infant sleep and its relation with cognition and growth: a narrative review.Nat Sci Sleep. 2017;9:135-149. doi:10.2147/NSS.S125992Garrido F, González-Caballero JL, García P, et al.Association between co-sleeping in the first year of life and preschoolers´ sleep patterns.Eur J Pediatr. 2024. doi:10.1007/s00431-024-05429-2Lee H, Kim S, Kim D.Effects of exercise with or without light exposure on sleep quality and hormone reponses.J Exerc Nutrition Biochem. 2014;18(3):293-299. doi:10.5717/jenb.2014.18.3.293U.S. Department of Health and Human Services.Get enough sleep.
MedlinePlus.Sleep disorders.
Fernandez LMJ, Lüthi A.Sleep spindles: mechanisms and functions.Physiolog Rev. 2020;100(2):805-868. doi:10.1152/physrev.00042.2018
Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864
Centers for Disease Control and Prevention.Sleep.
Hale L, Kirschen GW, LeBourgeois MK, et al.Youth screen media habits and sleep: sleep-friendly screen behavior recommendations for clinicians, educators, and parents.Child Adolesc Psychiatr Clin N Am. 2018;27(2):229-245. doi:10.1016/j.chc.2017.11.014
Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437
Bollu PC, Kaur H.Sleep medicine: insomnia and sleep.Mo Med. 2019;116(1):68-75.
Huang W, Wang X, Xu C, et al.Prevalence, characteristics, and respiratory arousal threshold of positional obstructive sleep apnea in China: a large scale study from Shanghai Sleep Health Study cohort.Respir Res. 2022;23(1):240. doi:10.1186/s12931-022-02141-3
National Institute of Neurological Disorders and Stroke.Brain basics: understanding sleep.
Parish JM.Genetic and immunologic aspects of sleep and sleep disorders.Chest. 2013;143(5):1489-1499. doi:10.1378/chest.12-1219
Kim TW, Jeong JH, Hong SC.The impact of sleep and circadian disturbance on hormones and metabolism.Int J Endocrinol. 2015;2015:591729. doi:10.1155/2015/591729
Tham EK, Schneider N, Broekman BF.Infant sleep and its relation with cognition and growth: a narrative review.Nat Sci Sleep. 2017;9:135-149. doi:10.2147/NSS.S125992
Garrido F, González-Caballero JL, García P, et al.Association between co-sleeping in the first year of life and preschoolers´ sleep patterns.Eur J Pediatr. 2024. doi:10.1007/s00431-024-05429-2
Lee H, Kim S, Kim D.Effects of exercise with or without light exposure on sleep quality and hormone reponses.J Exerc Nutrition Biochem. 2014;18(3):293-299. doi:10.5717/jenb.2014.18.3.293
U.S. Department of Health and Human Services.Get enough sleep.
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