Shedding is as harmful as lack of sleep. And, interestingly, their external manifestations are similar: it is difficult for you to fall asleep in the evening and wake up in the morning, you are constantly late and feel overwhelmed all day. And, meanwhile, it takes you more than the usual 8-9 hours to sleep.
If you are tormented by the question: “But am I sleeping too much”, most likely there are reasons for this. It can be assumed that you need more time to sleep than other people. Try to check how much sleep you need. But the likelihood that your sleep needs are very different from the average is low. Most likely, you pour over completely different reasons. And, therefore, you need to identify and eliminate them.
Pouring: looking for a reason
1. Determine if you sleep too long. In addition to the inability to get up to work or school on time, the number of hours spent sleeping is also important. If you, as an adult, sleep more than 11 hours every night, most likely this is too much. In this case, drowsiness may occur throughout the day, as well as a strong desire to sleep more. Usually for adults, 6-8 hours of sleep is enough, but small individual fluctuations are possible.
2. Seek medical advice. It is very important first of all to identify and eliminate possible health problems. There are several medical reasons for a rash. The doctor will help determine them, and also give the necessary recommendations. Sleep problems can be caused by improper daily routine, depression, seasonal affective disorder, infectious mononucleosis, heart disease, cancer, thyroid disease, etc. Taking medication can also be the reason.
A state of increased drowsiness is called hypersomnia. The causes of an irresistible desire to sleep more than the usual 7 or 8 hours can be:
- overwork at work,
- chaotic sleep patterns or frequent sleep interruptions,
- change of time zones,
- taking medications or mental disorders.
Lack of sleep can also lead to hypersomnia. Your body in this way will try to compensate for the lack of proper rest.
Solving the problem of excessive sleep on your own
1. Adjust your body clock. You can change your sleep patterns by simply going to bed in the evening and getting up at the same time in the morning. Set an alarm at such a time so that you can get ready for the beginning of the working day without too much fuss. Ultimately, the body will develop the habit of getting up at this time, and falling asleep in the evening will also be much easier. Continue to adhere to this mode, even if it seems that it does not work. It is not possible to overcome bad habits associated with sleep, but you are rebuilding your body, so be patient.
Do not worry if you have not slept the previous night. Always focus on the coming night, make the atmosphere as conducive to good sleep.
2. Tell yourself that you wake up on time in the morning. It may sound too simple, but you need to make a decision that you will not oversleep, so that it penetrates the subconscious and turns into a conscious choice to get up on time. Many people wake up without an alarm, and do it every day. Make a firm decision to wake up immediately after the alarm rings.
Find out for yourself why you decide to oversleep. Perhaps this is a way to get away from the events of the coming day? If so, what kind of things or problems make you do this? It is better to develop an effective approach to solving problems, rather than running away from them.
Say to yourself that you need to sleep more than other people? This is an excuse! With the exception of poor health (if diagnosed by a doctor), all this is an attempt to escape from real problems, such as unloved work or unwillingness to do something. Face the problem and stop looking for excuses.
3. Find a reason to get up on time every day. Perhaps every morning starts the same for you: get up, get dressed, have breakfast, brush your teeth, leave the house. In addition, you may need to prepare dinner, take him to work and to the household school, and hastily collect the things you need to work or study. If you don’t set aside time for what you really enjoy doing, there will be less reason to get up on time. Find something that you would like to do and put it first on the to-do list, even if you need to wake up earlier. For example, you would like to read or write a diary for half an hour. Perhaps it will be a walk in the fresh air, dog walking or morning exercises. Morning workouts are beneficial for the whole day, they can be an excellent motivation to get out of bed as soon as possible.
Many people, oddly enough this sounds, prefer negative motivation. If you are one of them, well, here is food for thought:
- in people sleeping for 9-11 hours a day, the chance of developing coronary heart disease is increased by 38 percent,
- those who sleep too long often experience severe headaches throughout the day,
- in addition, they are at high risk of obesity and premature death.
Focus on time wasted on overly long sleep. This time cannot be returned, and you could spend it on something creative, exciting, creative, interesting and worthwhile.
If you feel unsteady on your feet all day, you can safely blame this for pouring.
4. Slowly reduce the duration of sleep. If you sleep for 11 hours and want to reduce this time to 8 hours, shorten the duration of sleep in small pieces, for example, on a weekly basis. Get up the first week half an hour earlier, the second week another half an hour, and continue until you reach your goal. This method will greatly facilitate the transition to a new sleep mode.
5. Do not overwork. Take short breaks, properly distribute the load at work, go out to breathe fresh air as soon as you feel tired. The transfer of stress to bed can cause a rash, so learn how to manage it effectively, as well as "disconnect" from daily routine problems before going to bed.
6. If possible, try to take a nap throughout the day.. It will refresh you and fill you with energy for the rest of the day. Sleep 20 minutes closer to 3 o’clock in the afternoon, and the desire to sleep longer at night will gradually go away.
7. Spend time in the sun every day. Sunlight will help you set your body clock correctly and adjust your sleep cycle.
8. Do exercise. Studies have shown that physical activity, in addition to the obvious health benefits, helps regulate the sleep cycle, improves mood, fills with energy, and also reduces the desire to sleep more. Do not do exercises immediately before bedtime, because you will be overexcited and risk not falling asleep when you decide to go to bed.
May every morning be good!
You can use our good morning recipes or create your own.
At a minimum, do this:
1. Take a hot shower. This will help to wake up faster. If you do not tolerate cold, wash yourself well with cold water.
2. Eat light, healthy foods for breakfast. Foods that are oversaturated with fats, sugar, or carbohydrates will not only not benefit your health, but will also make you feel lethargic and tired throughout the day, and also increase your desire to sleep longer at night.
3. Starting in the evening, think up a small, but pleasant business, which you must do tomorrow. If you have a goal, waking up next to it is much easier. Checked!
And some more tips
- Buy a LOUD alarm clock and set it in a place where you cannot reach while lying on the bed. You will be much more likely to realize that you already need to wake up, if you need to get out of bed, in order to turn off the alarm, and not just press the button half asleep.
- The desire to sleep longer from time to time is not a sign of a problem. If you celebrated a victory in sports or someone’s birthday all night, it would be natural to have a strong desire to sleep in the morning. Many people also sleep longer on their first day of vacation. Keep a reasonable balance in sometimes sleeping a little longer, with the need to get up on time. To say that this is a problem is possible if you pour regularly or even chronically.
- If none of the proposed options helps, this may indicate that the situation is more serious. Eliminating medical, psychological or other problems in this case helps to reduce the desire to pour.
- While your favorite pets can sleep much longer, remember that they are not people. Our needs are very different from the needs of a sleeping dog or cat.
Things you need
- Notebook for notes (it is useful to use it to develop a new sleep mode)
- A place to take a nap during the day
- Healthy food
- Predefined exercises
- Loud and nasty alarm clock
The consequences of pouring
Often mentioning a dream, they talk more and write about insomnia. But there is another side - the pouring. For example, my son, working all week and getting up at 6 in the morning, on a day off can oversleep until 5 p.m. Do you really think that's good? Let's figure it out.
Have you ever encountered so many good things? And when is the time to sleep? Yes, of course, sleep is very important for health. But pouring is also harmful to the body, as well as lack of sleep. Overspill is associated with a variety of diseases, including diabetes, heart failure, and an increased risk of death.
Researchers have found that two major factors (depression and low socioeconomic status) are closely related to bedding. These two factors can cause adverse health effects. For example, people with low socioeconomic status pay less attention to their health and, therefore, they can have many untreated diseases, for example, heart failure, which in turn cause a rash.
Sleeping: how much sleep is too much?
The amount of sleep a person needs varies with lifestyle. The required amount of sleep is determined by age and level of activity, as well as the general state of health and habits. For example, during times of stress or illness, we need more sleep than usual. Although sleep needs change from time to time and depending on the person, experts usually recommend that adults sleep from seven to nine hours a night.
Why do people sleep a lot?
For people who have hypersomnia, rash is a medical disorder. This condition makes a person suffer from excessive drowsiness during the day, which does not go away even after a short afternoon sleep. In addition, it causes unusually long periods of sleep at night. Most people with hypersomnia experience anxiety, lack of energy, and memory problems as a result of an almost constant need for sleep.
Obstructive apnea, a disorder that causes breathing to stop temporarily during sleep, can also increase the need for sleep. This is due to a disturbance in the normal sleep cycle.
Of course, not everyone who sleeps suffers from a sleep disorder. Potential causes of rash include the use of certain substances, such as alcohol and certain prescription drugs. In addition, bedding can cause other diseases, including depression. And also there are people who like to just sleep longer.
Diabetes. In a study in which about 9,000 people participated, scientists found a connection between sleep and the risk of developing diabetes. People who sleep more than nine hours have a 50% higher risk of developing diabetes than people who sleep about seven hours a night. The same increased risk of developing the disease in people sleeping less than five hours. But the conclusion about the physiological relationship between sleep and diabetes has not been made. Although it has been suggested that transplantation may be a sign of certain medical conditions that increase your predisposition to diabetes.
Obesity. Excessive sleep can lead to weight gain. A recent study showed that people sleeping nine to ten hours each night are 21% more likely to become obese in the next six years than those who sleep seven to eight hours. This relationship between sleep and obesity remains the same, even if we take into account nutrition and exercise.
Headache. For some people with headaches, falling asleep, usually on weekends or during vacation, can cause headaches. Scientists believe that this is due to the fact that the rash acts on certain neurotransmitters in the brain, including serotonin. People who sleep a lot during the day and do not sleep well at night may also suffer from headaches in the morning.
Back pain. There was a time when doctors advised only to lie with back pain. But these days are long gone. There is no need to disrupt your usual workouts due to back pain. Doctors now understand the need to maintain normal activity. In addition, they recommend that you sleep more than usual if possible.
Depression. Although insomnia is more often associated with depression than with bedtime, 15% of people with depression can sleep for a very long time. And pouring over can only aggravate depression. That is why proper sleep hygiene is very important. Need more reasons why bedding is undesirable during depression? In some cases, a lack of sleep helps to cure depression.
Cardiovascular diseases. One study was conducted in which 72,000 women participated. A thorough analysis of the data obtained during the study showed that women who slept 9-11 hours a day were 38% more prone to coronary heart disease than women who slept eight hours. Researchers have still not determined the reason for the relationship between rash and cardiovascular disease.
Death. Multiple studies have shown that mortal risk increases significantly in those who sleep for nine hours or more than those who sleep for seven to eight hours. The exact reason for this was never found. But the researchers found that depression and low socioeconomic status are also closely associated with bedding. They suggested that it was these factors that increased mortality among people who
How to enjoy the benefits of sleep without fear of sleeping?
If on average you sleep more than seven or eight hours a night, get tested. The doctor will be able to help you find the reason for your transplant.
If the cause of the rash is alcohol or certain medications, limit or reduce the intake of these substances. If the rash is caused by a certain disease, then treatment of this disease will allow you to return to a normal lifestyle.
Regardless of the reason for pouring, you need to adhere to good sleep hygiene, which will help you feel all the benefits of a healthy seven to eight hour sleep. Experts recommend trying not to take alcohol and caffeine for several hours before bedtime. Regular exercise and a comfortable bedroom that promotes sleep will help you sleep well and get a good rest.