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5 Steps to Get Rid of the Habit of Oversleeping

By now, we’ve all understood the importance of getting enough sleep. But do we know that it is equally important not to exceed the amount of sleep we should get? A typical adult needs an average of 7.5 to 9 hours of sleep. If you need more, it indicates you are not getting good quality sleep. If you think you’re sleeping too much, here are some things to watch out for and tips from a sleep expert to break this cycle!

Five signs you’re sleeping too much

Psychiatrist and sleep expert Nishi Bhopal, many sleep disorders, says that it can cause sleep apnea, narcolepsy, restless legs syndrome, and a state of sleep we call “hypersomnia”. Just because sleeping too much isn’t always enough to diagnose it, here are some symptoms to look out for:

1. You often have a headache after waking up

There is a strong link between poor-quality sleep and headaches. If you have experienced a very long sleep period before, you may have noticed that you have a headache that lasts throughout the day when you wake up.

2. No matter how much you sleep, you always feel tired

According to Professor Richard K. Bogan, if your oversleeping is due to idiopathic hypersomnia (daytime sleepiness of unclear cause), this will lead to terrible sluggishness. The person with idiopathic hypersomnia sleeps for long periods or gets the amount of sleep they need but never feels rested. These people set many alarms, but it takes at least half an hour for their brains to wake up. Even if they wake up, they still feel sleepy.

3. You experience clouding of consciousness

Because oversleeping is often related to sleep quality, this dramatically affects your daily function, and you will find yourself in an exhausted haze. Not only do you feel sleepless, but you can’t think or focus on anything. This also affects your memory negatively.

4. You experience mood swings

Many sleep disorders, including sleeping too much, can cause mood swings and reduce a person’s motivation.

5. It can pass for any moment

Finally, you are ready to fall asleep quickly at any moment. It could even be when you’re in the middle of a conversation or stuck in traffic. In such a case, a doctor should be consulted.

Why is oversleeping bad for health?

Many of the problems that result from sleeping too much are almost the same as those caused by a lack of sleep.

Sleeping too much; is linked to many ailments, such as depression, diabetes, headaches, heart disease, weight gain, metabolic problems, and more. He also points out that oversleeping is highly associated with obesity and psychiatric disorders and that this relationship is bidirectional. By duality, we mean that these conditions feed off each other. For example, while sleeping too much triggers depression, depression causes more sleep disorders.

So how can we break this cycle for healthier sleep?

If you can’t feel you rested no matter how much you sleep, the first and most important thing to do is to go to a doctor and find out if there is another problem behind your tiredness.

Here are some tips for waking up more rested during this time!

1. Have a stable sleep pattern

Make sure to go to bed and wake up simultaneously each day, including weekends and holidays, to help keep yourself awake and support your circadian rhythm.

2. Try taking a magnesium supplement

Magnesium is a mineral that prepares one’s body and mind for sleep and provides relaxation. Thus, it helps the person to fall asleep faster and sleep better.

3. Have an uninterrupted sleep

We know that this can be challenging if you have children, pets, or noisy neighbors around. But trying to prevent these interruptions as much as possible will make you wake up more rested in the morning. Some situations are controllable factors, such as adjusting the room temperature to suit the sleeping environment or leaving your phone outside the room. You can at least try these!

4. Expose it to light, such as a phone light, before going to bed and stay

You’ve probably heard before that you should avoid blue light before going to bed, which is very accurate. Avoiding electronic devices before bed is essential to prevent exposure to this light. In addition, Nishi Bhopal adds that exposure to adequate sunlight during the day is also necessary for regulating the circadian rhythm.

5. Limit alcohol consumption

Especially before going to bed at night, alcohol or drugs can cause sleep interruptions and excessive sleepiness. Try to avoid them if you can, but if it’s a medication you absolutely must use and you’re suffering from side effects, you can talk to your doctor about it.

In conclusion, sleep is a hugely important issue in our lives, and whether you’re not getting enough or sleeping more than necessary, the side effects are certainly very troubling. Therefore, if you feel chronically tired and sleepy, you should not neglect to consult a doctor.