Oversleeping may not seem like a big deal every once in a while, but when it becomes a habit, it can really start to impact your life in various ways. Read on to find out what oversleeping is, why you might be oversleeping, the effects oversleeping may be having on you, and some reasons and tips to stop oversleeping once and for all!
What Counts as Oversleeping?
So you may be wondering, how much sleep is too much? This can depend on the person, but in general, guidelines suggest adults aged 26-64 should be getting about 7 to 9 hours of sleep every night.
You most likely know people who struggle to get that amount, but what happens when we start to see the opposite problem? If you are getting over 9 hours of sleep consistently, you may have an issue with oversleeping.
Why am I oversleeping all of the time?
There are many reasons that someone could find themselves in the routine of oversleeping. Several medical conditions are known to cause oversleeping including:
- Thyroid issues
- Heart Disease
- Sleep Apnea
- Obesity
- Depression
- Narcolepsy
- Certain Medications
If you suspect any of the above, it is best to seek medical advice!
If you have explored the above with your doctor and nothing is suspected, you may wonder, what next? A couple of other factors that may impact your sleep include diet, overthinking, caffeine intake, routine, work schedule, electronic usage and even comfort of your bed. We will discuss some ways you can change these habits into healthier patterns below.
Effects of Oversleeping
You may be reading this article because oversleeping is already tangibly impacting you. Many people end up being chronically late for work or other important events because of sleeping in. You may also miss quality time with loved ones or enjoying activities they used to all because you are too busy sleeping!
Besides these more obvious reasons, you may be wondering how oversleeping may be impacting you in other ways. The medical conditions listed above are tied to oversleeping, but some of them may also be caused by sleeping too much! That is why it is essential to see your doctor if you suspect any condition like heart disease, headaches, obesity or type 2 diabetes.
When you are an over sleeper, you have a greater risk of dying from a medical condition than those that get too little or just enough sleep.
Oversleeping could be a side effect of depression; however, depression caused by other reasons could also lead you to sleep too much. A less extreme version of this is just stress in your life. If you are experiencing a life change or event and are going through a lot of stress in your life, this may very well be a reason your body wants to sleep more.
If you are overworking your body, whether that be mentally or physically, that may also lead to oversleeping. Overworking can look like working multiple jobs, or maybe even hitting the gym for more hours than your body would like. This general fatigue may very well lead to too much sleep.
Lastly, because you are spending so much time in bed, oversleeping can lead to a general feeling of achiness and may cause muscle pains and cramps. It’s vital that we move our body, so lying in bed too long can cause all kinds of issues.
Reasons to Stop Oversleeping
If all of the side effects of oversleeping aren’t enough to make you want to change, let’s look at a few more reasons to stop oversleeping. As mentioned before, the goal range of sleep for most people is between 7 to 9 hours.
This would be considered a healthy range of sleep for optimal human performance. What could a boost in both mental and physical performance mean for your life?
Oversleeping can send your body the wrong message. It may trick your body into thinking something is wrong. Really, you’re just trying to “catch up” on some sleep that you missed before. Because your body thinks something is wrong, this may cause things like inflammation in the body, which can lead to chronic diseases because of a decrease in overall immune function.
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Tips to Stop Oversleeping
So the time has come, and you are finally determined to stop your habit of oversleeping. Below are some tips to get your body and mind back into a healthy sleep rhythm so you can take your life back!
1. Set a regular sleep schedule
It’s essential to get in a good habit of sleeping at or around the same general time every single night. Pick a time that is your bedtime, and stick to it! Set an alarm clock to go to bed at night if that helps.
Make sure you do the same for the morning. It may be tempting to sleep in on the weekends when you have off of work, but the more you are able to stay on a consistent sleep and wake schedule, the better off you will be!
2. Exercise regularly
Exercise is a great way to keep your body healthy. The right amount of exercise will help you fall asleep at night. A study by Johns Hopkins Center for Sleep has shown that exercise increases the amount of deep sleep you get. Being in a state of deep sleep may help you be able to feel more rested on less overall hours of sleep.
3. Eat a healthy diet
Certain ingredients in the foods we eat can either help or hinder our sleep. There are even nutrients that will help you sleep better! Herbs like sage and basil have been shown to help you sleep by reducing stress and tension. Other foods that are known to help get a good night’s sleep include almonds, turkey, chamomile tea, and kiwis.
4. Reevaluate your nap schedule
If you find yourself frequently napping during the day, it may be a good idea to either get rid of the naps entirely or cut back.
Napping in the afternoon may make it harder to fall asleep at night. If you feel like you have to nap, try to keep it earlier in the day.
5. Take a look at your sleep environment
Your sleep environment matters. Something as simple as a worn-out pillow may be interrupting your sleep. Take a look at your bed, bedding, and lighting in your room. If you can make your environment more inviting and relaxing, it may be easier to get to sleep at night and get a better night’s rest!
6. Limit your tech use in the evening
It has been shown that the lighting on TV, computers and cell phones can mimic daytime in our brains and cause insomnia. If you are used to scrolling your phone, checking your emails, or binging TV shows before bed, it may be in your best interest to keep those activities for earlier and make sure to cut out the tech an hour or so before bedtime.
7. Start a new bedtime ritual
It’s essential to have a bedtime routine that you can stick to. If you are following tip number 6 and cutting out the tech an hour before bedtime, think about what else you could fill that time slot with. It may be a great time to try something more relaxing, like enjoying a book with a cup of chamomile tea or doing some relaxing meditation or yoga.
8. Be aware of stimulants (caffeine, pills, meds)
If you are a coffee, tea, or energy drink person, be aware of how much caffeine you are consuming and when. It may be wise to cut out your caffeine consumption in the afternoon so it can be clear of your system for bedtime. If you are on certain medications, it may also be a good idea to speak with your doctor to see if disturbed sleep is a side effect. The same is true of any over the counter supplements or medications you are taking, as some of them may make it harder to fall and stay asleep.
9. Start a Sleep Journal
If you are serious about getting your sleep to a healthy state, a sleep journal may be an excellent tool to add to your routine. A sleep journal can help you track not only your hours of sleep, when you went to bed and woke up but also things like what helped you fall asleep or what you did before you went to bed. These things will help you build a healthy routine to get your sleep back on track!
Sleep is an essential part of your life, and it can be devastating when it feels out of whack. Start implementing some or all of these habits, and you can be well on your way to stop oversleeping and start getting your life back on track.
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