Are you sleeping too much? It’s normal to oversleep every once in a while (more than 10 hours per night). There’s usually a clear explanation for it. You might be fighting off a cold, recovering from jet lag, or resting after a particularly stressful time at work or home.
If you are oversleeping more often than usual, it could be a sign of a sleep disorder or something wrong with your metabolism.
If you’re finding yourself needing more sleep than usual, it’s likely because of the quality of your sleep. If you’re regularly sleeping for long periods of time, you might still not be getting enough restful sleep.
The following text discusses whether sleeping too much could be a problem, what causes it, and how to fix it.
Reasons you may be sleeping so much
However, if this is a regular occurrence, it may be time to take a closer look at your lifestyle and habits. If you are frequently feeling tired or even exhausted, it may be time to take a closer look at your lifestyle and habits. It’s often due to a short-term period of sleep deprivation, such as from:
- working long hours
- jet lag
- doing night shifts
- staying up too late
- taking care of a baby, child, or vulnerable adult
Other factors that can lead to sleeping too much include:
1. Blood sugar spikes
Your metabolism can be affected by many different factors, including sleep, hormones, and diet.
If you eat foods that are high in sugar, your blood sugar levels will rise and then fall later, making you feel tired.
Going to bed at a regular time is more important than how long you sleep when it comes to regulating blood sugar, according to a recent study.
People who got a good night’s sleep did not have the same spikes in blood sugar the next day after breakfast as people who slept less well.
The same was also true for people who went to bed earlier. People who go to bed later at night tend to have a higher blood sugar level after breakfast than those who go to bed earlier, even if they both get the same amount of sleep.
Avoiding sudden changes in your blood sugar can help you stay energetic and avoid fatigue.
2. Sleep disorders
There are around 100 different sleep disorder classifications.
Some sleep disorders are caused by sleeping too much. narcolepsy is often caused by low levels of certain chemicals in the brain, or by problems with how those chemicals work.
If you have narcolepsy, you will feel well rested after waking up but extremely sleepy later in the day. People with narcolepsy often wake up during the night and have trouble sleeping through the night.
People with narcolepsy may fall asleep without warning during the day, which can be dangerous if it happens while they’re talking, working, or driving. Other symptoms of narcolepsy can include sleep paralysis (feeling paralyzed when falling asleep or upon waking), muscle weakness during the day, and seeing dream-like images while drifting off to sleep.
If you suffer from a common sleep disorder, you may find yourself sleeping more often as you try to recover from periods of sleep deprivation.
insomnia, for instance, is most commonly linked to not getting enough sleep. If you’ve been struggling with insomnia, you may be feeling fatigue and find yourself sleeping more or at different hours than usual.
Get to know more about Insomnia
Common psychological and medical causes of insomnia
Sometimes, insomnia only lasts a few days and goes away on its own, especially when it is caused by something temporary, like stress over an upcoming presentation, a painful breakup, or jet lag. Other times, insomnia is stubbornly persistent. Chronic insomnia is usually caused by an underlying mental or physical issue.
Chronic insomnia can often be caused by anxiety, stress, and depression. If you’re struggling to sleep, it can make your anxiety, stress, and depression worse. Emotional and psychological causes of anxiety disorders also include anger, worry, grief, bipolar disorder, and trauma. It is essential to treat the underlying problems in order to resolve your insomnia.
Medical problems or illness. There are many different medical conditions and diseases that can cause insomnia, for example asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, and cancer. Chronic pain is also a common cause of insomnia.
Medications. There are many prescription drugs that can prevent you from getting a good night’s sleep, including antidepressants, stimulants used to treat ADHD, corticosteroids, thyroid hormone, medications used to treat high blood pressure, and some contraceptives. Some common over-the-counter medications that can cause dehydration are cold and flu medications that contain alcohol, pain relievers that contain caffeine (Midol, Excedrin), diuretics, and slimming pills.
Sleep disorders. Insomnia can be a sleep disorder itself, but it can also be a symptom of other disorders including sleep apnea, restless legs syndrome, and circadian rhythm disturbances.
Habits that cause insomnia and disrupt sleep
Treating any physical or mental issues you may have is a good first step to take in curing your insomnia, however it may not be enough on its own. You also need to look at your daily habits. Some of the things you’re doing to try to fall asleep may be making your insomnia worse.
For example, you may be using sleeping pills or alcohol to fall asleep, which can further disrupt sleep over time. If you drink a lot of coffee during the day, it can make it harder for you to fall asleep at night. Other things that can make it harder to sleep at night are if you don’t have a regular sleep schedule, if you take naps, if you eat sugary foods or have a big meal close to bedtime, or if you don’t get enough exercise during the day or you exercise too close to bedtime.
Not only can poor daytime habits contribute to insomnia, but a poor night’s sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:
Sometimes, all it takes to overcome insomnia is changing the habits that contribute to it. Your body may need a few days to adjust to the change, but you’ll sleep better once it does.
If you’re having trouble identifying insomnia-causing habits
There are some habits that you do without thinking that could be contributing to your insomnia. Your Starbucks habit may have a greater impact on your sleep than you are aware of. You may not have realized that drinking wine before bed could be contributing to your sleep problems.
If you want to improve your insomnia, it can be helpful to keep a sleep diary or use a sleep tracking app. This can help you identify habits and behaviors that may be contributing to your sleep problems.
Treating insomnia with a better sleep environment and routine
The two most effective ways to combat insomnia are to have a quiet and comfortable bedroom and to establish a relaxing bedtime routine. Making small changes to your sleep environment and sleep habits can have a big impact on the quality of your sleep.
Make sure your bedroom is quiet, dark, and cool. There are many things that can keep someone from sleeping, including noise, light, an uncomfortable bedroom temperature, and an uncomfortable mattress or pillow. A sound machine or earplugs can help to reduce the amount of noise coming from outside, a fan or open window can help keep the room cool, and blackout curtains or an eye mask can block out light. Experiment with different levels of mattress firmness to find one that is comfortable for you. You may also want to try a foam topper or different pillows to see if they provide the support you need to sleep comfortably.
Stick to a regular sleep schedule. You can support your biological clock by having a set sleep schedule and sticking to it even on weekends. Even if you’re tired, get up at your usual time in the morning. Getting into a regular sleep rhythm will help you sleep better.
All screens should be turned off at least one hour before bedtime. Screens that emit blue light disrupt your body’s production of melatonin, making it harder to fall asleep. Choose another activity to relax instead of watching TV, being on your phone, tablet, or computer. Something like reading a book or listening to soft music.
Avoid stimulating activity and stressful situations before bedtime. This means avoiding anything that might cause arguments or heated discussions, like checking social media or catching up on work. Postpone these things until the morning.
Avoid naps. Taking a nap during the day can make it more difficult to fall asleep at night. You should only nap for 30 minutes if it’s before 3 p.m.
Things to avoid before bed:
Drinking too many liquids. Older people have more trouble waking up at night to go to the bathroom. If you want to reduce the number of times you wake up during the night to go to the bathroom, try not to drink anything an hour before sleep and go to the bathroom several times as you get ready for bed.
Alcohol . Although a nightcap may help you relax and fall asleep, it can cause you to wake up during the night by disrupting your sleep cycle.
Big evening meals . You should try to eat dinner earlier in the evening, and avoid eating heavy, rich foods within two hours of going to bed. If you eat spicy or acidic foods, you might have stomach trouble or heartburn that could wake you up during the night.
Caffeine . You should not drink any caffeinated beverages at least six hours before bedtime according to the American Academy of Sleep Medicine. If you’re sensitive to caffeine, you may need to stop drinking it even sooner than you thought.
Insomnia and anxiety
The more sleep problems you have, the more they start to consume your thoughts. You may dread going to sleep because you fear you won’t be able to get comfortable or you’ll wake up in the middle of the night. Do you have a big day tomorrow that you are worried about? If you don’t get a solid 8 hours of sleep, do you think you will fail?
Agonizing and expecting sleep difficulties only makes insomnia worse. If you’re worried about not being able to sleep or how tired you’ll be, your body will produce adrenaline and you’ll be wide awake.
3. Mental health conditions
Mental health conditions can make a person feel tired and in need of more sleep than usual.
The most common conditions that cause fatigue and sleep problems, according to one large-scale study, are depression, anxiety, and post-traumatic stress disorder.
It is important to talk to your doctor about any mental health concerns you may have, as untreated mental health conditions can lead to many other preventable health problems.
4. Medication
Many medications, including over-the-counter products, can cause drowsiness. Many common medications can cause drowsiness as a side-effect, including both over-the-counter and prescription drugs.
Make sure to check the side effects of your medication if you’re feeling drowsy during the day. If you’re taking any herbs or supplements, it’s a good idea to check in with your doctor to make sure they’re okay for you to keep taking. This is especially true if you’ve only recently started taking them.
5. Menopause
An unpublished study discovered that women who have reached menopause have poorer sleep quality and are more likely experience fatigue during the day.
The participants also had higher blood sugar levels after eating, which can make them feel sleepy.
If you want to improve your sleep habits, sticking to a regular sleep schedule and practicing good sleep hygiene can help. Here are some additional tips to help you sleep better.
6. Lifestyle factors
We are often too busy to get a good night’s sleep or keep to a regular routine. Many lifestyle factors can disrupt your sleep patterns, including:
- drinking alcohol, which can disrupt your sleep and other body functions
- consuming too much caffeine, or having it too late in the day
- having a hectic work schedule
- caring for a baby or child
- having a complex medication schedule or caring for another person who has one
- excessive light pollution at night
- not getting enough daylight during waking hours
These are just a few of the many possible reasons you may be experiencing sleep disruption. Some sleep problems can be easily fixed, such as drinking coffee only before noon. However, other factors like childcare cannot be easily changed.
There are some things you can do to help you sleep better.
How to improve your sleep
It is important to get a good night’s sleep as it impacts your appetite, immune system, metabolism and cardiovascular health.
If you are sleeping more than you should be, you can do things to help improve your energy and metabolism. A few ways to achieve better quality sleep and reduce sleepiness overall include:
- going to bed earlier
- changing your diet to limit blood sugar spikes and dips, and avoiding large meals or sugary foods close to bedtime
- avoiding caffeine and alcohol too close to bedtime
- getting enough sunlight during the day
- removing disruptions from the bedroom, such as light and noise
Each person requires a different amount of sleep, and each person’s body also has different reactions to different foods.
Summary
Sleeping too much in the long term can lead to health problems, but a short period of oversleeping may help you regain your energy after an illness or a stressful period.
First consider any underlying conditions, the medications you take, and your lifestyle if you’re sleeping too much.
If you are worried that a sleep disorder or mental health problem is causing you to sleep too much, you should talk to a doctor. always consult your doctor before making any changes to your medication, even if it is causing drowsiness.
After you have a grasp on your calorie intake and output, you can start to understand your metabolic health.
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