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The essential for your health is a good night’s sleep as it allows the brain to eliminate toxins. Lack of sleep is harmful, but also excessive sleep can negatively affect your health. Adults need to sleep around 8 hours, however, this is not adequate for all ages. Children under 18 need to sleep more than that.
The chart is done by the National Sleep Foundation according to many studies done by experts in psychology, neurology, pediatrics, gynecology, and gerontology.
It is not a serious damage to have more or less an hour of sleep, but if you make this a habit it can lead to health issues. These are there reasons why you should pay attention to your sleep habits:
Back pain – it can be very debilitating to be unable move or stand up. If you sleep excessive you will become prone to back pain as it weakens the muscles on the back, thus do some low-intensity exercises in order to strengthen them.
Obesity – if you stay in bed for too long your metabolism can be mixed up. You will store energy instead of using it. One study showed that people who slept for 10 hours per night became obese 6 years afterwards than those who slept for 8 hours.
Depression – it impacts sleep in 2 ways and is manifested through insomnia or oversleep. 15% of people who suffer from depression are sleeping extensively. Your mental health can be negatively affected if you oversleep and it will also hamper recovery.
Headaches – chronic excessive sleep can lead to headaches and damages on neurotransmitters (serotonin), resulting in poor quality sleep overnight and headaches during the day.
Diabetes – if you sleep too much or too little, your body will lose the ability to process glucose, leading to type 2 diabetes or insulin resistance. There was a study that analyzed 276 people and their everyday habits for a period of 6 years and showed that those who slept less or more were likely to develop impaired tolerance to glucose and diabetes compared to whose with normal habits of sleeping.
Heart disease – in order to function properly, our hearts need rest and exercise as well, but having too much of either can harm its health. One study examined the sleeping habits of 72,000 women and showed that those who slept about 11 hours per night were more likely to have coronary heart disease than those who slept 8 hours.
Death – this is a phenomenon that is not fully examined, however, people who sleep more than 9 hours per night are more likely to die due to a medical condition than those who sleep 8 hours.
Overcome oversleeping
-Make a strict schedule compatible to your lifestyle, unplug all the devices 1 hour before you go to sleep, practice yoga, or mediate, and also plant the time-sensitive activities.
-Take a cold shower when you feel sleepy. If you increase the heat it will make you sleepy.
-Exercise after you wake up to clear up your mind, boost energy and prepare for the daily activities.
-Drink a glass of lukewarm water when you wake up in order to stay hydrated for the day. When you feel sleepy, drink water to increase energy levels.
-Find an interesting activity to maintain your motivation and adhere to it. If you are motivated you will avoid sleeping as an escape from your life.
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