Why You Keep Sleeping Through Alarms—and How to Fix It
Many people struggle to wake up on time, even with alarms. The issue can stem from sleep habits, health conditions, or even brain activity during rest. For those who oversleep regularly, solutions range from medical support to specialised alarm clocks.
Heavy sleepers often find it difficult to wake because their brains produce more sleep spindles. These bursts of activity during non-rapid eye movement (NREM) sleep act like a noise-cancelling barrier, blocking out alarms. Night owls, in particular, may sleep more deeply in the early morning, making waking up even harder.
Disrupted sleep routines and inconsistent bedtimes can build up a sleep debt. This makes the body crave more rest, increasing the chance of sleeping through alarms. Underlying health problems, such as sleep apnoea, night terrors, or cardiac rhythm disorders, can also interfere with waking. Mental health conditions like depression and anxiety often contribute to oversleeping as well.
For those who struggle, medical advice and therapy can address health-related causes. Adjusting sleep schedules gradually and maintaining good sleep hygiene—like avoiding screens before bed—can improve wake-up times. Having a strong reason to get up, such as an exciting morning activity, can also help.
Specialised alarm clocks offer extra support. Smart alarms, like Sleep Cycle or Alarmy, track sleep phases and wake users during lighter sleep. Vibration-based alarms, such as the Sonic Bomb, shake the bed to rouse heavy sleepers without loud noise. Multi-sensory options, like the Philips Wake-Up Light, combine light, sound, and movement. Some alarms even require solving puzzles or completing tasks before they turn off, forcing the brain to engage.
Placing multiple loud alarms out of reach or using light therapy lamps can also make waking easier. Over time, these strategies help reduce sleep inertia and improve morning alertness.
Oversleeping often has clear causes, from deep sleep phases to health conditions. With the right adjustments—whether through routine changes, medical help, or advanced alarms—most people can wake up more reliably. The key lies in identifying the root issue and applying targeted solutions.
