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Sleep expert Olivia Arezzolo on what happens to the body when you oversleep and spend too long in bed

Lack of concentration, headaches, fatigue, and even obesity are just some of the things that happen to your body when you oversleep, one sleep expert has claimed.

Sydney’s Olivia Arezzolo said that while you may think that the next day if you regularly sleep more than nine hours you jump out of bed, in fact it can often mean the opposite.

“Studies show that long sleep is just as problematic as short sleep – it can increase your risk of death by as much as 30 percent,” Olivia told FEMAIL.

“This stems mainly from a cluster of cardiovascular diseases related to oversleeping, such as heart disease, diabetes and hypertension.”

Olivia has outlined the five things that happen to your body when you shut up for too many hours, and the 10-step bedtime routine you should follow for the perfect night’s sleep.

Lack of concentration, headaches, fatigue and even obesity are just some of the things that happen to your body when you oversleep, one sleep expert claimed (Olivia Arezzolo in the photo)

Lack of concentration, headaches, fatigue and even obesity are just some of the things that happen to your body when you oversleep, one sleep expert claimed (Olivia Arezzolo in the photo)

Olivia Arezzolo (pictured) said while you may think that if you sleep more than nine hours, you jump out of bed the next day, but it can often mean the opposite

Olivia Arezzolo (pictured) said while you may think that if you sleep more than nine hours, you jump out of bed the next day, but it can often mean the opposite

Olivia Arezzolo (pictured) said while you may think that if you sleep more than nine hours, you jump out of bed the next day, but it can often mean the opposite

1. fatigue

The first thing that paradoxically oversleep can lead to is a feeling of fatigue the next day.

‘Sleeping too much regularly can disrupt your body’s natural circadian rhythm or our internal body clock,’ said Olivia.

If you sleep more than nine consecutive hours, you may wake up groggy or nearly jet lagged and need a nap because your internal clock is out of sync:

‘Sleeping too long limits the production of serotonin, a hormone that usually makes you feel alert and energized,’ explains Olivia.

‘In the absence of light, the body produces melatonin, the hormone that makes you sleepy. When you sleep, it is probably dark.

“Therefore, more darkness can lead to more sleepiness even the next day.”

“Sleeping too much on a regular basis can disrupt your body's natural circadian rhythm or our internal body clock,” said Olivia; this leads to fatigue and headaches (stock image)

“Sleeping too much on a regular basis can disrupt your body's natural circadian rhythm or our internal body clock,” said Olivia; this leads to fatigue and headaches (stock image)

“Sleeping too much on a regular basis can disrupt your body’s natural circadian rhythm or our internal body clock,” said Olivia; this leads to fatigue and headaches (stock image)

2. headache

The second thing to watch out for if you’re guilty of too much sleep is a headache.

Many people often experience headaches on the weekends when they are sleeping in and trying to catch up on sleep.

“A lot of people are chronically sleep deprived,” said Olivia.

“So if you’re trying to adjust your sleep patterns, you may need a short period of time more sleep to make up for the sleep you’ve been missing for weeks, months, or even years.”

The expert warns against trying this to get back on track, but rather recommends resetting your biological clock.

“The typical adult needs between seven and nine hours of sleep a night,” said Olivia.

If you’re trying to find your favorite spot, go to bed around 10 p.m. for a weekend without an alarm set and without drinking alcohol and see when you naturally wake up.

Lack of concentration at work is another side effect of frequent oversleeping and over-adjusting your bedtime routine (stock image)

Lack of concentration at work is another side effect of frequent oversleeping and over-adjusting your bedtime routine (stock image)

Lack of concentration at work is another side effect of frequent oversleeping and over-adjusting your bedtime routine (stock image)

What is Olivia Arezzolo’s 10 Step Bedtime Routine?

1. Create a sleeping sanctuary: Remove all blue light from iPhones and devices and save your bedroom for sleeping and relaxing.

2. Blocking blue light: Do not allow blue light into the bedroom and limit it to two hours before bed.

3. Set a good night alarm for your phone: Now turn it off so you wake up completely refreshed.

4. Diffuse lavender: Scatter lavender on your pillows or around the room to encourage relaxation.

Take a shower or bath in the evening: This helps to relax 45-60 minutes before bed.

Drink chamomile tea: Do this an hour before bed to calm you down.

7. Take a magnesium supplement: This helps the muscles to relax.

8. Practice gratitude: Think about what you are grateful for.

9. Try meditation: This can be useful to help you sleep.

10. Practice deep breathing: This makes it easier to sleep.

Source: Olivia Arezzolo

3. Lack of concentration

According to Olivia, researchers often find that men and women who regularly sleep for seven hours each night perform better on cognitive tests than those who regularly fluctuate between sleeping too much and too little.

Sleeping in regularly can mean waking up dizzy and having trouble concentrating without a strong dose of caffeine.

4. Bad mood and depression

One of the more serious side effects of oversleeping is a bad mood and even depression.

“Research shows links between oversleeping and depression,” said Olivia.

“For those diagnosed with the condition, the evidence suggests that 40 percent is also considered hypersomnia (long sleepers).”

Olivia said this may have to do with biochemical changes in the brain related to the happiness hormone serotonin.

“ If you spend a lot of time in bed, you probably reduce your physical activity levels, which are important for the release of feel-good endorphins, serotonin and dopamine, ” she said.

Try to stick to a regular sleep schedule as much as possible, even on weekends, when it may be tempting to stay in bed longer.

5. Overweight

Finally, sleeping too much can actually cause you to gain weight and become overweight.

“Research shows that long sleepers gain 1.58 kilograms more per year than regular sleepers,” said Olivia.

They are also reported to be 21 percent more likely to develop obesity.

If you’re looking to reset your bedtime routine, Olivia recommends blocking out all blue light from phones and iPads in the bedroom, drinking some chamomile tea before sliding between the sheets, and taking a warm shower before going to bed.

If you’re looking for a supplement that can help, she also recommends magnesium or a magnesium spray on your stomach and heart rate points.

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