Introduction
We often hear about the real dangers of sleeping too little, but on the other hand, sleeping too much also has some risks.
Evidence suggests that spending too much time in bed is also associated with health risks.
The following article will provide more information about this problem as well as give some solutions to help you have a better sleep.
The Effects & Health Risks Of Sleeping Too Much
Most people know that sleeping too little can have negative effects on health, but did you know that sleeping too much can be just as bad?
In fact, sleeping more than 9 hours a night has been linked with a number of health risks.
We all know that getting a good night’s sleep is important for our overall health and well-being. But did you know that oversleeping can also have a significant impact on our health?
While most of us are aware of the dangers of not getting enough sleep, oversleeping is often seen as a harmless habit.
However, research has shown that oversleeping can actually be just as detrimental to our health as not getting enough sleep.
The potential health risks associated with oversleeping:
Obesity
Oversleeping has been linked to obesity. One study found that people who slept more than nine hours a night were 21% more likely to be obese than those who slept seven to eight hours a night.
Oversleeping may lead to increased hunger. When you’re sleep-deprived, your body may make more of the hormone ghrelin, which is known to stimulate appetite.
This may cause you to make poor food choices. When you’re tired, you’re more likely to crave high-calorie, sugary foods.
If you’re struggling with obesity, talk to your doctor about ways to improve your sleep habits. Getting enough restful sleep is an important part of any weight loss plan.
Diabetes
After accounting for other risk factors for stroke like hypertension, those who regularly napped for more than 90 minutes during the middle of the day were 25 percent more likely to suffer a stroke than those who napped for only one to thirty minutes.
These results were published online in the journal Neurology.
Heart Disease
Oversleeping has been linked to an increased risk of heart disease.
One study found that people who slept more than nine hours a night were 38% more likely to develop heart disease than those who slept seven to eight hours a night.
Depression
Depression can cause insomnia and other sleep problems. While sleeplessness is a common complaint among depressed individuals, roughly 15% exhibit the opposite problem.
Long-sleepers are more prone in general to persistent mood disorders or feelings of anxiousness in comparison to people who sleep normally.
Both insufficient and excessive sleep was found in a recent twin study to increase the genetic heritability of depressive symptoms compared to normal sleepers.
Higher Risk Of Stroke With Oversleeping
People who sleep for more than nine hours a night are at a higher risk of stroke, according to a new study.
The study, which is the first of its kind, looked at the link between sleep duration and the risk of stroke in a large group of people.
The findings, which are published in the journal Stroke, show that people who sleep for more than nine hours a night have a 27% higher risk of stroke than those who sleep for seven hours a night.
The findings suggest that both much and little sleep are associated with an increased risk of stroke.
The study was conducted by researchers at the University of Cambridge in the UK.
Why Do People Sleep Too Much?
Because They Are Lazy
There are many reasons why people sleep too much, but laziness is often a contributing factor.
When people are lazy, they tend to be less active and more likely to spend time in bed. This can lead to sleeping for longer periods of time than necessary.
In addition, lazy people may not make the effort to establish good sleep habits, such as going to bed and waking up at the same time each day. This can further contribute to excessive sleep.
Due To Their Illness
When people are sick, their bodies need more rest in order to heal, and this can result in them sleeping for longer periods of time.
If you are sleeping more than usual and don’t feel well, it’s a good idea to see a doctor to find out if you are sick.
Pregnant
Pregnancy is a time when people need to get as much rest as possible in order to allow their bodies to recover from the physical stress of carrying a child.
However, many people find that they are unable to sleep for more than a few hours at a time, which can lead to fatigue and other health problems.
7 Ways Can I Improve Our Sleep Quality?
Get Enough Exercise
Exercise can help to regulate our sleep patterns and improve the quality of our sleep.
There are many benefits to getting enough exercise, including improved sleep. It can also help to reduce stress and anxiety, which can both contribute to insomnia.
Getting enough exercise is important for overall health and well-being, so make sure to get in some activity every day.
Stick To A Sleep Schedule
Going to bed and waking up at the same time each day can help to improve the quality of our sleep.
If we stick to a sleep schedule, it can help improve the quality of our sleep. It can also help regulate our body’s natural sleep-wake cycle.
Create A Bedtime Routine
A bedtime routine can help to signal to our bodies that it is time to wind down and prepare for sleep.
To create a bedtime routine, start by choosing a regular bedtime and sticking to it as much as possible. Then, create a list of activities to do in the hour leading up to bedtime.
This could include:
- Taking a warm bath or shower,
- Reading a book, writing in a journal,
- Stretching
- Avoid using screens (including phones, laptops, and TVs)
Keep A Cool, Comfortable Environment
Creating a space that is conducive to relaxation can help us to get a better night’s sleep.
Consider things like the temperature, light, and noise levels when you are trying to create a restful environment.
There are a few things you can do to create a cool, comfortable environment in your bedroom that will help you get a better night’s sleep.
Consider the temperature, light, and noise levels when you are trying to create a restful environment.
Use A Fan
This will circulate the air and help to keep the room at a comfortable temperature. If you live in an area where it gets very hot, you may want to consider using an air conditioner.
Control The Light Level In Your Bedroom
Too much light can be stimulating and make it difficult to fall asleep. You may want to invest in some blackout curtains or shades to help keep the light out.
Noise Can Also Be A Factor To Make You Hard To Fall Asleep
If you live in a noisy area, you may want to consider using a white noise machine to help drown out the sounds.
Limit Exposure To Blue Light Before Bedtime
Blue light can disrupt our natural sleep patterns, so it is important to limit exposure to it in the evening hours.
One way to do this is to avoid using electronic devices such as computers, tablets, and phones for at least an hour before bedtime. You can also try wearing blue-light-blocking glasses in the evening.
Try To Avoid Caffeine
Caffeine can keep us awake and interfere with our sleep, so it is best to avoid it in the evening hours.
Consider switching to decaffeinated coffee or tea in the afternoon, and avoid energy drinks altogether. If you do need a little caffeine boost, opt for a cup of coffee with lunch instead.
Practice Some Relaxation Techniques
Relaxation techniques such as deep breathing or progressive muscle relaxation can help to promote better sleep.
Consider trying one of these techniques for a few weeks to see if it makes a difference in your sleep quality.
There are a number of different relaxation techniques that can be effective in promoting better sleep.
- Deep breathing
- Progressive muscle relaxation
These activities help them to fall asleep more easily and to sleep more soundly. If you’re having trouble sleeping, it might be worth trying one of these techniques for a few weeks to see if it makes a difference.
Conclusion
In order to get a decent night’s sleep, we should get an adequate amount of rest. However, occasionally getting excessive amounts of sleep is not going to be beneficial to one’s health.
We have high hopes that reading the material above will help you become more aware of the risks associated with excessive sleep and provide you with more useful options for improving the quality of your sleep.
