18 Tips and Techniques How to Wake Up a Sleepy Head

One of the main reasons someone over sleeps is that they didn’t sleep very well during the night. The cause could be they are experiencing sleep apnea and don’t know it, but snore or they do have this sleep disorder and are using a CPAP machine or sleep aid that doesn’t allow them to sleep easy. If someone has a soft palate in the back of their throat it will block the airway passage and cause the person to stop breathing for periods throughout the night. Using a CPCP machine or mouth guard can allow this individual to get more air and sleep without disruption. Sometimes it just a matter of getting used to the sleep aid, sometimes it’s another reason altogether. Here are 18 tips and techniques how to wake up a sleepy head.

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1. Put alarm clock across the room. This will make them get up and stay up or hit the snooze either way they started making serotonin the hormone that wakes you up.

2. Get a job that they enjoy. Nothing wakes me up on time then knowing I am going to do something I love. This could also be taking a vacation or enjoying a hobby or sport.

3. If they can’t get used to using a CPAP or mouth guard consider another method, Pillar Implants. See below for more information about Pillar Implants.

4. Have a couple kids, they always seem to get up early in the morning. (don’t rely on teens)

5. Cold shower

6. Exercise

7. Allow a time to wind down before going to bed. That means turning off your electronics will help turn off an over active mind, so you can fall asleep easy.

8. Personally I can’t sleep when my room is too hot. If they can control the heat with a timer set it for a higher temperature in the morning (anything above 70 wakes me)

9. Healthy diet and reduced caffeine consumption

10. Make a to-do-list for the next day. Sometimes getting things out of your head and onto paper will stop you from tossing and turning because you are trying to remember all the things you have to do tomorrow.

11. Read non-fiction or a text book.

12. Go to bed earlier

13. Insurance won’t pay for your CPAP machine. Go to the dentist he may have an alternative option.

14. Sleep apnea and fatigue are symptoms of other problems, like metabolic syndrome. Try a low carb diet. Dr Mike Eades a metabolic medicine specialist recommends less than 40g/day for intervention. Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health--in Just Weeks!

15. Meditate 10-20 minutes before bedtime.

16. See if they need to remove their tonsils and adenoids. They could be enlarged and causing the obstruction in their airway passage.

17. Have a sleep study done.

18. Have a soft palate reinforcement done instead of using a sleep aid.

The Pillar Procedure targets the most common cause of snoring and obstructive sleep apnea (OSA), the soft palate. During the procedure they will have three tiny woven implants placed in the soft palate. Over time the implants with the body’s natural fibrotic response will add support and stiffen the soft palate. The support and stiffening reduces tissue vibration and causing snoring and palatal tissue collapse that cause the obstruction in the upper airway or OSA. Pillar Implants are made of a material that has been used in implantable medical devices for more than 50 years, so there should be not rejection for the body’s natural defenses. Patients can not feel the implant nor do they interfere with swallowing or speech. Patients may resume their normal activities including eating the same day of the procedure.

Surgical treatment options to address the soft palate component of snoring and obstructive sleep apnea (OSA) have traditionally involved the scarring or removal of tissue which may include the uvula, soft palate, tonsils, adenoids and pharynx called the Uvulopalato-pharyngoplasty (UPPP) which is very invasive and painful. A minimally invasive option to treat the soft palate is the Pillar Procedure. This procedure just uses a local anesthetic then the doctor places the implants in the soft palate with a special designed tool. This procedure takes one visit to the doctor’s office


Some insurers cover the Pillar procedure as a treatment for obstructive sleep apnea (OSA). Contact your health insurance provider to see what your coverage may be. Many people suffer from chronic snoring but don’t have sleep apnea. The treatment of snoring is considered to be cosmetic, and typically is not covered by health insurance or Medicare. The content provided in 18 Tips and Techniques How to Wake Up a Sleepy Head is for information purposes only, intended to raise the awareness of different solutions for your sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.