Overcome the habit of sleeping too much


Photo: Sazzad Ibne Sayed

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Photo: Sazzad Ibne Sayed

We are often warned about the health consequences of getting too little sleep or staying awake late. While these habits are legitimate concerns and can even lead to insomnia and irregular sleep patterns, the other side of the spectrum, sleeping too long or sleeping too much, is just as harmful.
Sleeping too long can be the result of several causes; stress, unbalanced diet, overwork … In extreme cases, you should consult a doctor because some people can develop sleep disorders. However, it may be worth trying to adapt certain habits to your lifestyle to overcome sleeping too much.

Get into a routine

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Easier said than done, having and sticking to a routine would contribute to the quality of sleep one gets. Setting specific times for waking up, preparing healthy and balanced meals, exercising regularly, and going to bed on time would help the body develop its own schedule and function accordingly, thus avoiding over-sleeping or not sleeping. not sleeping.

Create the perfect sleeping environment

The body and brain can be prepared for sleep by creating an environment conducive to sleep, which will make it much easier to fall asleep. A dark, quiet room is necessary for a good night’s sleep. Filtering out background noise with ear plugs may be worth a try. The temperature of the room is also an important factor. With a room that is too hot or too cold, deep sleep is unlikely. Adjusting the fan speed or regulating the temperature of the air conditioner to find the desired temperature can help fall asleep faster.

Changing alarm habits

A love-hate relationship with scares is common. It’s tempting to rehearse and get those last few minutes of sleep. However, using a light alarm or sunrise alarm instead of a loud jingle helps to wake up more smoothly and naturally, thus avoiding the discomfort we feel from loud and invasive alarms, and also lessening the temptation to repeat. This will help to wake up on time instead of sleeping too much.

Photo: Collected

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Photo: Collected

Avoid caffeine

Caffeine is a necessity for some people to function. However, since caffeine helps us stay awake, it’s no surprise that it also delays bedtime. Avoiding caffeine a few hours before bed will help your body and mind relax, slowly preparing for sleep.

Put away technology

Blue light from phones and computers affects our sleep. Harvard Health Publishing of Harvard Medical School shared an article on the harmful effects of blue light on sleep. They explain how light of all kinds has a negative impact on the production of melatonin (the hormone that regulates the sleep-wake cycle), however blue light has a much worse impact. Thus, putting away electronic devices before bed is a step in learning to sleep better and for longer periods.

Avoid naps and extra sleep on weekends

Many use the weekends to catch up on sleep. However, sleeping longer than usual on weekends can adversely affect sleep schedule and health. According to a study by the American Heart Association, people who spend their weekends sleeping more are more likely to have poor cardiovascular health than those who do not.

Plus, taking frequent naps throughout the day can make someone even more tired or lazy than if they hadn’t rested at all. Staying hydrated can help keep you alert during the day.

Other activities like reading a book before bed, meditating and stretching, keeping a sleep diary to monitor your sleep patterns, and listening to soothing music might also help improve sleep quality and prevent too much. to sleep.