“Get enough sleep for an optimum health”, “Do you sleep enough?” Yes, doctors always advise on sleeping well. But how much time is a good time to sleep? Have you ever considered asking this question to your doctor? Let’s help you a bit on that. Medical studies show that sleeping for 7-8 hours is a significant time to allow your body to rest that will enable you to function great through the day.
If you are chronically sleeping for more than nine hours a day, that will pose some unthinkable health risks.
Health risks posed by oversleeping
Sleeping for 7-8 hours is essential. Lack of sleep lead to a number of health issues, similarly sleeping for longer time also throws you at a risk of developing serious health conditions.
Risk of obesity –
Prefer sleeping for longer hours? Feel that you are putting on weight?
Studies have shown that people who oversleep (10+ hours) are at a risk of obesity in a period of six years than people who sleep comparatively lesser. There is a direct link between sleeping and how your body stores fat. Even balanced diet and exercise can be of no help to over sleepers.
Fix your sleep time to a total of 7-8 hours for optimum health and well-being.
Risk of diabetes –
Oversleeping also increases your risk of developing type 2 diabetes. It is to be noted that not just sleeping for longer hours, but inadequate sleeping also puts you at a risk of increased blood sugar level.
Risk of Heart diseases/stroke –
Your heart health could also be crying help owing to your sleep habits. There’s a clinical connection that directly associates heart health with longer snoozing hours. As you oversleep, blood flow reduces that leads to chest pain and coronary heart diseases.
People who sleep for more than eight hours are at a 50% more risk of strokes than normal sleepers.
Poor brain function –
Mental health depends largely on your sleep habits.
If you are a chronic over sleeper, there is a greater chance for your brain to age two times faster than normal sleepers. You tend to lose concentration and memory that affects your overall thinking capability. You lag behind in your daily tasks and your cognitive performance worsens.
You also get at a higher risk of developing mental degenerative diseases like dementia and Alzheimer’s.
Impaired fertility –
Are you trying to conceive but somehow nothing seems to help? Your sleeping span might be a reason. It has been medically studied that sleep impacts fertility.
Oversleeping interrupts circadian rhythm that disrupts menstrual cycle leading to irregular ovulation. Periods get irregular and it becomes difficult to conceive.
Women who are trying to conceive should fix their sleep times to 7 or 8 hours in a day.
Tips to prevent oversleeping
Now that you know, over sleeping is a poor habit, fix your sleep duration to 7-8 hours in a day. Try these tips to improve your sleep cycle
- Set an alarm. Wake up as soon as it rings. Forget that there is a snooze button.
- Keeps your curtains and blinds open through the night. The sunlight is your natural wake-up alarm.
- Try a few exercises and yoga asanas as soon as you wake up. Physical activity will help you get rid of the sleepiness.
- Go to bed by 10 or 10:30 pm. A good sleep through the night will make you wake up in time.
- Adopt a digital-free bedroom. Stay off your phones or laptops when in bed. This will help you get good sleep. Sleeping late give you a feeling of lethargy leading to over sleep.
- Adopt these healthy habits even on the weekends. Avoid sleeping late and waking up late.
But the question arises: Does over-sleeping trigger these health conditions or is it otherwise?
Researchers are still studying on “which triggers what”. But with a thorough observation of the data, some studies have concluded that certain physical and mental conditions demand your body take more than required rest, while some say that sleeping for a longer span of time leads to a sedentary life that triggers health conditions.
It has been a medical observation that sleeping for longer hours does not necessarily make you feel refreshed and rejuvenated, on the contrary you might feel yourself pulling at your work due to lethargy, fatigue and ill mood. Other researches have shown that people who have been a chronic over sleeper for a month exhibits a depressed attitude.
Do you feel like stealing naps all through the day? Speak to a neurologist/sleep specialist to help you manage your sleep cycle. Book an appointment with your nearest doctor online.