Could You Be Sleeping Too Much?

When someone says they're having sleep issues, you usually assume they’re getting less than the recommended 7 to 9 hours. You might be surprised to hear that the other extreme can be harmful too.

Oversleeping is a recognized sleep disorder called hypersomnia. It can have many causes and can affect your mental and physical health.

Some fluctuations are natural. However, if you’re regularly logging more than 9 hours and not feeling refreshed, it’s worth investigating the situation. Find out more about oversleeping and how to avoid it.

Understanding Oversleeping

Ironically, many of the causes and consequences of oversleeping are similar to sleep deprivation. Recognizing the symptoms is the first step toward making positive changes.

Keep these facts in mind:

1. Know your needs.

Your age and activity level influence how much sleep you need. You may also require more rest when you’re under stress or recovering from an illness.

2. Protect your heart.

Research shows that women who sleep 9 or more hours on a regular basis may be more likely to have heart disease than women who sleep for 8 hours. Cutting back is a smart choice for your heart, along with exercise and a balanced diet.

3. Prevent diabetes.

Almost half of adults with type 2 diabetes have sleep issues due to unstable blood sugar and related symptoms. Healthier habits could make your condition easier to manage.

4. Relieve pain.

Too much rest could be making your head and back ache more. Try resuming your usual activities as much as possible.

5. Lose weight.

Poor quality sleep increases your risk for obesity. That’s partly due to a variety of metabolic disorders and increased cravings for high calorie foods.

6. Consider counseling.

Depression and anxiety are more likely to cause insomnia, but they can have the opposite effect too. Talk therapy and medication may boost your mood and strengthen your coping strategies.

Avoiding Oversleeping

Focusing on the quality of your sleep can help you overcome hypersomnia, as well as insomnia. Many experts believe that how well you sleep is at least as important as how long you sleep.

Try these tips:

1. Stick to a schedule.

A consistent bedtime is one of the most powerful sleep habits. Your goal is to wake up naturally feeling refreshed, instead of reaching for the snooze button.

2. Avoid napping.

Regardless of how much you sleep, it’s tempting to go back to bed if you feel tired.

Unfortunately, that can disrupt your overnight rest. If you’re not ready to give up napping, do it early, and keep it brief.

3. Upgrade your bedroom.

Adjust your sleeping environment. Block out light and background noise. Check if you need a new mattress or pillows.

4. Drink responsibly.

Alcohol will help you to nod off faster, but it disrupts your natural cycles.

Studies also show that adults who drink have a 25% higher risk for sleep apnea, a common cause for hypersomnia and insomnia. Take days off from alcohol and skip the nightcaps.

5. Keep a diary.

Writing about your sleep behavior might help you to spot patterns and talk about them with professionals.

Use a paper journal or an app to record information like when you go to bed and wake up and the number and duration of sleep interruptions you experience overnight.

6. See your doctor.

A physical exam can help rule out any underlying medical conditions. Your doctor can also refer you to a sleep specialist for further tests and treatment.

For most adults, getting 7 to 9 hours of high-quality sleep each night is the winning formula for maintaining your health and productivity.

If you need more help with sleeping too much or too little, talk with your doctor about your individual concerns.

Learn more about your health online when you read the rest of our information here about: Daily Sleep Requirements guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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What Will You Do If You’re Tired and Unable to Sleep?

You probably know what it's like to be wide awake in the middle of the night. You search for something to make you drowsy, so you can function the next day.

What's more puzzling is when you feel tired, but you're unable to sleep. You could hardly keep your eyes open when you went to bed, but now you’re watching the hours tick by. It’s actually a common experience that can have many causes.

Figure out what’s keeping you up at night. Use these tips to help you get the sleep you need.

Tips for Winding Down in the Evening

It can be difficult to switch off at night when you’ve been rushing around during the day.

Give your body and mind a chance to slow down with these tips:

1. Limit screen time. The average American spends more than 7 hours looking at screens each day. Turn off your devices at least 2 hours before bed to avoid the bright lights and mental stimulation.

2. Disconnect from work. Just the expectation to be available outside of office hours can be detrimental to your wellbeing. Set healthy boundaries, especially if you work from home.

3. Exercise earlier. Working out close to bedtime can disrupt sleep for some adults. Physical activity is still beneficial, so visit the gym before work to see if it makes a difference.

4. Eat light. Give your body a break from digesting heavy or spicy foods. If you want a snack, try fruit or a little unsweetened cereal.

5. Take a bath. Soaking in warm water is a natural and effective way to promote sleep. It’s easier to nod off as your body temperature rises and then falls.

Tips for Maintaining a Regular Schedule

Your circadian rhythms are like an internal clock that regulates your sleep-wake cycles. Understanding your individual patterns can help you minimize disruptions.

Practice these strategies:

1. Wake up early. Knowing you have to get up early can help you resist the temptation to binge watch TV or play video games until the late hours. Aim for 7 to 8 hours of sleep each night.

2. Skip the snooze button. Those extra 10 minutes just make you groggier. They’re actually throwing off your sleep cycle, so hop out of bed quickly.

3. Plan ahead. What about holidays, business trips, and ordinary weekends? Stick to your schedule as much as possible. If you want to lie in a little, keep it to less than an hour.

4. Nap strategically. Daytime sleep works for some but not others. If you nap, do it early in the day, and keep it under 30 minutes.

Other Tips for More Restful Sleep

More than 35% of Americans get less than 7 hours of sleep each night, according to the CDC. Taking extra steps can help protect your physical and mental health.

Keep these ideas in mind:

1. Cut back on caffeine. Have your last cup of coffee at least 6 hours before going to bed. Drink plain water or herbal tea instead.

2. Upgrade your bedding. Your old mattress may be sagging or giving you allergies. Rotate it regularly and replace it at least every 8 years. Choose sheets made with natural fibers that wick away perspiration.

3. Block out noise. Do you live near heavy traffic or rowdy neighbors? Use a fan or pink noise machine to block out the sounds.

4. Think positive. Create soothing evening rituals that help you to put aside daily stress. Do restorative, relaxing exercises, or work on your hobbies. If you need more help with anxiety or depression, ask your doctor to recommend a therapist.

Feeling tired doesn’t guarantee you’ll be able to fall asleep. Changing your lifestyle can help you relieve insomnia and enjoy greater health and happiness.