A light sleeper is easily disturbed by environmental factors like noise, light, or movement, preventing deep sleep. Causes include genetics, stress, and lifestyle factors. Managing light sleeping involves establishing a bedtime routine, maintaining a regular sleep schedule, and creating a dark, quiet, and cool environment. Consult a doctor if these changes don’t help.
Falling asleep is already challenging enough—and things like light, noise, and movement from a partner can make it even more difficult. This is especially the case if you’re a light sleeper. What is a light sleeper, exactly?
Keep reading to find out if you’re a light sleeper and what you can do about it to get your sleep back on track.
What is a light sleeper?
“A light sleeper is a person who is easily awoken or disturbed during sleep by any environmental changes like noise, lights, or even smells,” says Nichole Mondshein, a sleep product expert at Sleepopolis.
Light sleepers usually need silence and darkness if they hope to fall asleep and stay asleep—and even then, they may struggle to get deep REM sleep, explains Mondshein.
“A light sleeper is a person who is easily awoken or disturbed during sleep by any environmental changes like noise, lights, or even smells.”
-Nichole Mondshein, a sleep product expert at Sleepopolis
What causes someone to be a light sleeper?
Light sleeping is often genetic, but it could also be environmental or situational. “Things like stress and anxiety may cause someone to sleep more poorly and lead to an increase in light sleeping,” says Elizabeth Zarzour, a certified sleep consultant and owner of EZ Sleep Training.
There are other lifestyle factors, like drinking alcohol, working the night shift, or having an erratic schedule, that can contribute to being a light sleeper.
Something else that could impact being a light sleeper? Any diagnosed or undiagnosed sleep or health conditions.
“For some people, being a light sleeper is something that they have dealt with for most of their lives, and for others, this may be a new struggle—many different things could cause this phenomenon,” notes Jill Zwarensteyn, a certified sleep science coach at Sleep Advisor.
How to manage being a light sleeper
The best course of action when trying to improve your sleep quality is making some lifestyle changes.
“This may include establishing a bedtime routine to unwind, maintaining a regular sleep schedule, and creating a cool, comfortable, and screen-free sleep environment,” says Mondshein.
Watch this video for tips on how to put together a relaxing bedtime routine:
“About 30 minutes before bed, take a hot shower or bath,” says Zarzour. “Not only is this relaxing, but when you get out, your body temperature will drop,” which research shows can help you fall asleep faster and stay asleep.
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Create a cool, comfortable, and screen-free sleep environment
Zarzour says the ideal sleep environment is dark, cool, and quiet. Below, she shares three tips to make your bedroom more conducive to sleep:
Block out disruptive light. Use blackout curtains, get rid of light-emitting devices like your phone, and turn off lights in adjoining rooms. (You can also wear a
Blocks out light for restful sleep while protecting the delicate skin around the eyes
.) “As a light sleeper, any light in the room can tell your brain it’s time to wake up—so make sure it’s as dark as possible,” says Zarzour.
Turn down the temperature. Set your thermostat to approximately 68 degrees (lower if you can). “Lowering your body temperature aids in boosting your melatonin production,” explains Zarzour.
Keep your bedroom quiet. “Use a sound machine that is loud enough to block out environmental noises,” says Zarzour. Check out our guides to white noise and green noise to see which sounds will benefit you most.
When to talk to your doctor
If you’ve tried the tips above and your sleep still hasn’t improved after a couple of weeks, then consult with your healthcare professional. As we mentioned earlier, there could be an underlying condition to blame for your trouble sleeping.
FAQs
Is it OK to be a light sleeper?
While it’s normal to experience poor sleep occasionally, an ongoing level of light sleeping may start to impact your health and quality of life. It may also be the sign of an underlying condition.
What’s the difference between a light sleeper and a heavy sleeper?
Heavy sleepers are less disturbed by environmental or situational factors, so they sleep more soundly with fewer disruptions than light sleepers.
