Can one have too much sleep? Yes, medical professionals say. The detrimental effects of sleep deprivation on one’s health are well known. What happens, however, if you sleep more than is advised? It turns out that not knowing how to stop oversleeping might have an impact on your general disposition, attitude, and health. Oversleeping might also cause illness.
Around 2.7% of 24,000 individuals between the ages of 15 and 85 were found to be lengthy sleepers. These individuals obtain more sleep than is often advised. They were also more likely to be female, aged 15–25, or older than 65.
Additionally, these sleepers were thought to be susceptible to certain medical disorders. Experts have long emphasized that the average person should get eight hours of sleep per night. Some individuals, however, get more sleep than that.
Tips To Stop Oversleeping
1. Establish a Routine
Setting a sleep and wake-up time for oneself may seem like an easy solution for how to stop oversleeping. By allowing your body to establish its rhythm, you can prevent oversleeping or undersleeping. By establishing a pattern before bed, you may also try to prepare your body for a restful night’s sleep.
Engaging in soothing activities may help your body and mind relax and get ready for sleep, which is beneficial if you have any kind of sleep anxiety. You may relax and unwind by doing anything from reading to taking a nice bath or shower. Here are some other options for you to consider:
- Drinking tea without caffeine.
- Practicing meditation.
- Enjoying some calming music.
- Night Walk.
- Keeping a diary.
2. Establish The Ideal Sleep Environment
Because you’ll be obtaining the recommended amount of sleep for your body, being able to go to sleep at the time you want might also help you wake up at the time you want. Your body and brain can relax if you create a sleep-friendly atmosphere, which will make it simpler for you to fall asleep.
The room must be dark if you wish to sleep well. If it’s loud, you may wish to block out background noise using earplugs or a sound machine. Additionally, you should pay attention to the room’s temperature. Likely, you won’t sleep well (or remain asleep) if it’s too hot or too chilly.
Investing in a fresh set of linens that suit your requirements or adjusting your thermostat an hour or more before bed can help you set your room to a suitable temperature.
3. Maintain A Sleep Journal
Keeping a sleep diary is a great approach to monitoring your sleep patterns under various conditions and one of the excellent ways to stop oversleeping. Before you go to sleep, write down specifics about your activities or surroundings so you may better choose what should be changed or left the same.
If you have trouble falling asleep or waking up in the morning after drinking a cup of caffeinated tea an hour before bed, for instance, try skipping caffeinated tea at least two hours before bed to see if it helps. Examine other contributing elements, such as the temperature of your room or the things you do before bed, if nothing changes.
4. Do Not Oversleep on Weekends
Taking a weekend nap might feel like a small luxury—a chance to escape from the demands of the week and recharge. However, staying up late on weekends to compensate for lost time during the week may have unintended consequences for your health and overall sleep routine. A study by the American Heart Association highlights a significant connection between weekend sleep patterns and heart health.
It found that individuals who try to make up for sleep deprivation by adding two or more hours of sleep on weekends are more likely to experience poorer cardiovascular health compared to those with consistent sleep habits. The disruption to the body’s natural circadian rhythm, caused by alternating between insufficient weekday sleep and oversleeping on weekends, can strain the heart.
This research emphasizes the importance of maintaining a balanced and consistent sleep schedule throughout the week to support both physical well-being and long-term heart health.
5. Put Gadgets Away
Discovering how to stop oversleeping can start with a simple yet effective habit: putting away electronic devices before bedtime. Harvard Medical School’s Harvard Health Publishing recently highlighted the harmful effects of blue light from technology on sleep quality. According to their study, exposure to any kind of light disrupts melatonin production—a hormone essential for regulating the sleep-wake cycle.
However, blue light from screens, such as those on smartphones, tablets, and computers, has an even more significant impact. This type of light suppresses melatonin more powerfully, delaying sleep onset and reducing sleep quality.
Over time, irregular sleep patterns and oversleeping can develop as a result of disrupted circadian rhythms. By limiting screen time in the evening and establishing a technology-free zone before bed, you can help your body prepare for rest naturally. Taking this step not only improves sleep but also encourages healthier, more consistent sleep patterns, ultimately reducing the tendency to oversleep.
6. Establish Nutritious Eating Practices Throughout The Day
Remarkably, your eating habits during the day can significantly influence the quality of your sleep, either enhancing or disrupting it. Every detail matters, from the nutrients you consume to the amount of caffeine you ingest. The food you choose and when you eat it can directly affect your body’s ability to transition into restful sleep.
A specialist has emphasized the critical role of nutrient-rich foods in promoting healthy sleep patterns. She explained that consuming the right nutrients supports the brain in releasing essential neurotransmitters that help maintain sleep throughout the night.
For instance, foods rich in magnesium, tryptophan, and B vitamins are known to aid relaxation and improve sleep quality. On the other hand, excessive caffeine, particularly in the afternoon or evening, can disrupt the natural sleep-wake cycle. Being mindful of your diet can therefore make a profound difference in achieving better rest.
7. Don’t Take Naps
Napping may seem like a quick fix for fatigue, but oversleeping during the day—even if naps are spaced out—can leave you feeling more tired or groggy than if you hadn’t napped at all. This paradoxical effect occurs because excessive daytime sleep can disrupt your natural sleep-wake cycle, leading to a phenomenon called sleep inertia, where waking from deep sleep leaves you feeling sluggish and disoriented.
To counteract this, staying hydrated throughout the day is essential. Drinking plenty of water helps maintain energy levels, improves focus, and provides ways to stop oversleeping, as dehydration can contribute to feelings of fatigue.
Additionally, incorporating physical activities like jumping jacks or simple stretches can boost your energy. Movement increases blood flow, delivers oxygen to your brain and muscles, and naturally enhances alertness. By combining hydration and short bursts of exercise, you can stay awake and energized without relying on excessive naps or caffeine.
8. Stay Active
Engaging in regular exercise and spending time in the sunshine are effective ways to enhance sleep quality at night. Physical activity helps regulate the body’s internal clock, known as the circadian rhythm, and reduces stress, making it easier to fall asleep and stay asleep.
Sunshine exposure, particularly in the morning, supports this process by boosting serotonin levels, which later convert to melatonin—a hormone essential for restful sleep. Conversely, a sedentary lifestyle can leave the body under-stimulated, causing physical tension and restlessness to build up, which interferes with relaxation at bedtime.
However, timing is crucial when it comes to exercise. Engaging in vigorous activity too close to bedtime can have the opposite effect, increasing heart rate, adrenaline, and alertness, which can disrupt the ability to transition into a full sleep cycle. To maximize the benefits, aim for regular exercise earlier in the day and soak in natural light whenever possible.
Health Impacts of Oversleeping
While adequate sleep is essential for physical and mental well-being, consistently oversleeping can lead to several adverse health effects. Sleep needs vary by age, lifestyle, and health conditions, but regularly exceeding 9 hours per night may signal underlying health concerns and create new issues.
One major consequence of oversleeping is its link to cardiovascular problems. Studies have shown that excessive sleep can increase the risk of heart disease, possibly due to its association with sedentary behavior, poor sleep quality, or other health conditions like sleep apnea.
Furthermore, oversleeping has been connected to an increased risk of obesity. Excessive sleep often disrupts energy levels and metabolic processes, potentially leading to weight gain. Mental health can also be affected by oversleeping. Those who sleep too much often experience worsened symptoms of depression and anxiety.
The relationship is cyclical—depression may lead to oversleeping, and oversleeping can deepen feelings of fatigue and isolation. Additionally, oversleeping can contribute to cognitive decline. Research indicates that sleeping too much or too little may impair memory and cognitive function over time. This imbalance disrupts the brain’s natural recovery processes, leading to mental fog and difficulty concentrating.
The underlying causes of oversleeping are equally significant. It may indicate undiagnosed conditions such as sleep disorders, chronic pain, or even vitamin deficiencies. Addressing the root cause is vital for breaking the cycle.
Knowing how to stop oversleeping, engaging in regular physical activity, and seeking sunlight exposure during the day can help regulate sleep patterns. By prioritizing quality sleep over quantity and addressing health concerns early, individuals can minimize the risks associated with oversleeping and promote overall well-being. Sleep should rejuvenate, not hinder, your health journey.
FAQ
Q: Why do some individuals need more sleep than others?
A: Individual differences exist in the circadian rhythms produced by our internal biological clocks; most clocks run a little bit longer than 24 hours, while others run a little bit shorter. Individual variations in circadian rhythms and typical sleep needs are probably, at least in part, genetically determined.
Q: After oversleeping, how can I feel refreshed?
A: Drinking water, doing yoga, eating, splashing water in your face, and exercising are some strategies to assist you in waking up after oversleeping.
Q: Does sleeping in too late cause fatigue?
A: Even after a lengthy nap, feeling drowsy and unrefreshed: No, continually pressing the snooze button does not constitute good sleep. If you got your “beauty rest” yet wake up feeling groggy and lethargic, it may indicate that you overslept. Fatigue, sluggishness, and excessive daytime sleepiness: Irony alert.
