As the end of the work week approaches, many of us look forward to resting peacefully on a well-deserved day off. While the idea of a long nap sounds like “living the dream,” could sleeping too much really be harming our health?
Many have experienced the discomfort of falling asleep, waking up feeling more like a groggy, grouchy zombie rather than refreshed and ready to take on the day. According to the Royal College of Psychiatrists, the amount of sleep we need varies with age. Babies, for example, sleep about 17 hours a day. Older children need 9 or 10 hours a night and adults generally need 8 hours to feel refreshed.
Older adults also need about 8 hours, but often only have one period of deep sleep, usually in the first 3 or 4 hours. They wake up more easily and tend to dream. less as they get older. While most people sleep on average about 8 hours a night, some can get by on significantly more or less.
If you consistently sleep more than 9 hours a night as an adult, experts believe it could increase your risk of diabetes, heart disease, and stroke. Sleeping too much can also indicate underlying health problems.
Common reasons for sleeping too much include exhaustion from a busy day. However, certain health conditions such as diabetes, viral infections or thyroid problems can also cause excessive tiredness, leading to prolonged sleeping sessions. Additionally, psychological factors such as depression can make people want to spend more time in bed to delay the day.
Sleep quality also plays a crucial role. Constantly waking up tired instead of refreshed could mean a lack of deep or high-quality sleep. One possible cause of lack of sleep is sleep apnea, a condition in which you snore loudly and stop breathing for short periods during the night. This happens because the upper part of the airways closes, causing sudden awakenings and interrupted sleep. Sleep apnea is more common in older, overweight smokers and heavy drinkers, and lifestyle modifications can make a significant difference.
Improving sleep quality often requires only small changes to your daily routine. According to The Sleep Charity, a good sleep schedule starts in the morning. Getting out into natural light as soon as possible and at the same time every day helps reset your internal biological clock and makes you feel more alert.
Daytime exercise and avoiding caffeine at least 8 hours before bedtime can also improve sleep quality. At night, avoid going to bed hungry or thirsty and avoid using electronic devices before bed, as the blue light from these devices can interfere with sleepiness.
While getting a good night’s sleep is easier said than done, these simple adjustments can significantly improve the quality of your sleep, ensuring you wake up refreshed and ready to take on the day.