Getting an additional hour or two of sleep per night is a victory in a nation where over 35% of adults suffer from sleep deprivation. However, getting too much sleep can also cause symptoms like irritation and exhaustion. What is the best way to determine when enough is enough? Of course, everyone knows that having a comfortable mattress is essential to sleeping through the night, but what other physical and psychological indicators can indicate that you’re sleeping too much? Take note of these six cautionary indicators.
1. You Get Less Than Nine Hours of Sleep Every Night
Said keep track of the hours. You’re sleeping too much if you’re an adult between 18 and 64 and consistently get more than nine hours of sleep every night. Although there isn’t a set amount of sleep necessary for everyone, most individuals require seven to nine hours every night. Therefore, it may indicate that something else is happening if you discover that you’re sleeping longer than this.
2. You’re Dozing Off Several Times a Day
Feeling sleepy after lunch or mid-afternoon is expected, so grabbing a quick 30-minute nap might be all you need to get your energy back. Indeed, naps are fantastic, and none of us should have been upset about having to take them as kids. On the other hand, if you frequently find yourself napping throughout the day—especially for an hour or longer, this may be a sign that something is wrong.
3. You Experience Daytime Lethargic Feelings
Daytime tiredness is another clear sign that there could be a problem with your sleeping patterns. It may indicate that your body is receiving too many hours of sleep if you feel exhausted all day or frequently drift off when doing simple tasks like reading a book.
4. You’re Having Trouble Waking Up
Anyone can find it challenging to get up, especially when curled up in a comfortable bed. However, if you regularly wake up feeling drowsy and find it difficult to get out of bed, even after getting a lot of sleep, this may indicate that you are sleeping too much. If you sleeping longer than required, you may find it challenging to get up even if you get the recommended seven to nine hours of sleep per night. Recall that many of us only require seven hours, and nine is the upper limit.
5. You can’t seem to focus.
Sleeping too much can lead to a loss of concentration and focus, which makes it challenging to stay on target. You may have a persistent cognitive fog that prevents you from thinking correctly. So, getting a good night’s sleep is necessary for sharp mental clarity. But if you still find it challenging to concentrate and focus even after sleeping longer than the advised hours, it can indicate that you need more deep sleep—rather than just more sleep overall.
6. You Experience Social Disconnection
You could sleep too much if you feel cut off from your friends and family or you’re not making the most out of your life. While getting enough sleep is crucial, it’s also critical to schedule other activities in your life, such as working, socializing, and hobbies. It may be time to assess the situation if you prioritize sleep above these activities.
Why Is Sleeping Too Much a Problem?
Our mental and physical health may suffer significantly from oversleeping, making us feel less energized. Our bodies get accustomed to sleeping for extended periods, making breaking the habit and maintaining a healthy energy balance more challenging. Oversleeping is also associated with elevated inflammatory markers connected to overall weariness. Early identification and resolution of any possible concerns is crucial since it has been associated with a range of health problems, including diabetes, heart disease, and depression.
Get Higher-Quality Sleep as a Solution
People don’t usually strive to find out how to sleep less. But what matters is the quality of sleep, not the quantity. The best course of action if you find yourself sleeping excessively is to concentrate on improving the quality of your sleep. Here are some fantastic suggestions for bringing it about:
- Wind Down with a Routine: When our brains receive the cue to go to sleep, we are more likely to enter more profound, more restorative sleeping stages like REM and Delta. Make sure you’ve turned down the lights, grab a book, and enjoy a bath or shower with high-quality spa items. It’s not difficult, but it’s necessary.
- Reduce Your Caffeine Intake: Caffeine has a half-life of five hours and can remain in our systems for up to 12 hours, so it’s crucial to keep our intake to a minimum, particularly in the late evening and at night. Additionally, be aware that chocolate and other foods may contain concealed caffeine. It truly ambushes you if you aren’t alert.
- Discard Blue Light Sources: Blue light from electronics, such as televisions and phones, can disrupt the body’s melatonin synthesis, the hormone that helps us manage our sleep cycles. Thus, please turn off all screens an hour or so before bed and try to avoid having them in the bedroom entirely. At the very least, look for a night mode that blocks out blue light if you cannot accomplish that.
- Invest in High-Quality Bedroom Essentials: Don’t be afraid to go beyond when it comes to bedroom necessities like a supportive pillow, comfy sheets, and a quality mattress. The fundamentals are where good sleep begins. Purchasing high-quality products will help you sleeping more soundly and for shorter periods.
Conclusions Regarding Excessive Sleep
Not that getting too much sleep is terrible. But when we want to sleep so much, it’s often because we’re not getting enough good sleep. If the amount of time you spend sleeping exceeds the guidelines for your age group, consider modifying your lifestyle to see if they will enhance the quality of your sleep in general. A few small changes to your surroundings and routine will go a long way towards helping you get better, more productive sleep. And always seek the advice of a healthcare provider when in doubt. I wish you well as you work towards getting better sleep!
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