Sleep Disorders: Why You Can't Hear Your Alarm Clock

Circadian rhythm disorder

Hello, I am a high school senior preparing for the university entrance exam, studying at one of the top schools in Taipei.
The academic pressure is quite high.
Let me explain my current situation: I usually go to bed around 2-3 AM and wake up around 8 AM.
I set an alarm, but it doesn't seem to work.

On the surface, this schedule seems normal, but it is not.
I always wake up in the morning because my mom calls me.
The alarm is set for around 7:30 AM, but I never wake up to it.
To put it simply, "I can't hear the alarm." According to my family, my alarm is always set very loudly, loud enough to wake people in the next room, yet I remain in a deep sleep.
Unlike most people who instinctively turn off the alarm and continue sleeping, I never hit the snooze button; I simply do not hear it.

I cannot resist the urge to sleep; I truly "cannot hear the alarm," and it is severe enough that the sound affects others, leading them to believe that I "simply do not want to get up" and giving up on waking me.
However, I have no memory of hearing the alarm at all; the only moment I remember is the instant I get out of bed.

I have considered whether this issue is due to my late sleeping hours, but due to academic pressure, I can only manage to go to bed by 1 AM at the latest.
I want to resolve this issue completely, as I do not want it to affect my social life in college.

I have two questions:
1.
What could be the possible causes of my inability to hear the alarm?
2.
What methods can I use to shift my sleep cycle earlier?

Aiden, 10~19 year old female. Ask Date: 2017/11/18

Dr. Qiu Junda reply Psychiatry

Hello.
The university entrance exam is approaching.
You've worked hard.
Sleep issues are quite complex and are significantly related to stress.
It is initially suggested to consider whether the symptoms are caused by stress.
I recommend that you gather educational materials regarding sleep hygiene (such as having a warm glass of sweet milk before bed) and stress management (like engaging in leisure activities after classes).
Learn some methods from these resources.
You may also consider visiting a nearby mental health clinic for consultation (don't think of it as seeing a doctor; just treat it as counseling).
I believe you will see improvements soon.
Wishing you success in your exams.

Reply Date: 2017/11/18

More Info

Hello! It sounds like you're experiencing significant sleep issues, particularly with not being able to hear your alarm clock in the morning. This can be quite frustrating, especially with the added pressure of preparing for exams. Let's delve into the possible reasons for your situation and explore some strategies to help you adjust your sleep cycle.

Possible Reasons for Not Hearing Your Alarm Clock
1. Sleep Stages: Sleep is divided into different stages, including light sleep and deep sleep. If your alarm goes off while you are in a deep sleep stage, you may not hear it. Deep sleep is crucial for restorative processes in the body, but it can make waking up more difficult. This is particularly common in individuals who have irregular sleep patterns.

2. Sleep Disorders: Conditions such as sleep apnea can lead to disrupted sleep cycles, causing you to spend more time in deep sleep. If you snore or experience gasping for air during sleep, it may be worth consulting a healthcare professional.

3. Circadian Rhythm Disruption: Your body has a natural circadian rhythm that regulates sleep-wake cycles. Staying up late and waking up early can disrupt this rhythm, making it harder for you to wake up when you need to. This misalignment can lead to excessive sleepiness and difficulty waking up.

4. Stress and Anxiety: High levels of stress, especially related to academic performance, can impact your sleep quality. Anxiety can lead to racing thoughts at night, making it difficult to fall asleep and stay asleep, which may contribute to your inability to wake up.

5. Sleep Environment: Factors such as noise, light, and comfort of your sleeping environment can also affect your sleep quality. If your room is too bright or noisy, it may impact your ability to enter deeper sleep stages.

Strategies to Adjust Your Sleep Cycle
1. Establish a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock. Gradually adjust your bedtime earlier by 15-30 minutes each night until you reach your desired sleep time.

2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. Avoid screens (phones, computers, TVs) at least an hour before bedtime, as blue light can interfere with melatonin production, making it harder to fall asleep.

3. Limit Caffeine and Stimulants: Be mindful of your caffeine intake, especially in the afternoon and evening. Caffeine can stay in your system for several hours and may disrupt your ability to fall asleep.

4. Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep. Keep it dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if necessary.

5. Use Multiple Alarms: If you continue to struggle with waking up, consider setting multiple alarms at intervals (e.g., one at 7:30 AM, another at 7:35 AM, and so on). Place your alarm clock across the room so you have to physically get out of bed to turn it off.

6. Seek Professional Help: If your sleep issues persist, it may be beneficial to consult a healthcare professional or a sleep specialist. They can help identify any underlying sleep disorders and provide tailored treatment options.

7. Mindfulness and Stress Management: Incorporate stress-reducing techniques such as mindfulness meditation, yoga, or deep-breathing exercises into your daily routine. These practices can help calm your mind and improve your overall sleep quality.

In conclusion, addressing your sleep issues will require a combination of lifestyle changes and possibly professional guidance. By understanding the underlying factors contributing to your inability to hear your alarm and implementing strategies to improve your sleep hygiene, you can work towards a more restful night's sleep and a more productive day. Good luck with your studies and your upcoming exams!

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