A good night’s sleep is crucial for overall health and refreshes the brain on daily basis and removes toxins. To have sleep deficit is a disaster, but also too much sleeping is bad.
How long do we need to sleep?
Majority adults are recommended to have 7-9 hours of sleep per night, but this is not a rule for every age group. For example, children under 18 need more sleeping.
This chart below shows example of recommendations by National Sleep Foundation. Based on many studies, these examples are made by professionals; based on sleep needs, anatomy, physiology, pediatrics, neurology, gerontology and gynecology too.
To get hour more or less is not a big deal, but often it causes problems. These reasons are really valid to consider:
- Back pain- this pain is excruciating, and can leave the person tied to a bed unable to move even a little bit. Too much lying down causes even more pain since the back muscles are not active. Don’t lie in bed all day, move around a bit with easy exercises. Also, visit a physical therapist for further advice.
- Obesity- too much ret in bed slows the metabolism and it stores more fat when energy is not used. As to a study with 2 groups; both groups had similar diets and workouts. The ones who slept 9-10 hours had 21% more chances of getting obese in 6 year period. Those that slept 7-8 hours had less such chances.
- Depression- the depression is a great factor that’s linking to sleeping, it is either insomnia or oversleeping! 15% of depressed people sleep too much. This can also impair mental health and slow down recovery.
- Headaches- oversleeping all the time makes headaches. Also it damages some neurotransmitters like the serotonin. So, if a person has poor sleep at night it will have headaches the next day.
- Diabetes- too much/little sleep damages the body ability to work the glucose – this causes insulin resistance with diabetes 2. As to a study, the lifestyle of 276 people was examined during 6 years. Those who had more/less sleep had bigger chance of glucose intolerance and/or diabetes in comparison to those that slept normally.
- Heart problems- the heart requires both workouts and good sleep too. But too much of either those things can damage it. As to a study Nurses’ Health Study, 72,000 women were analyzed about their sleeping; those with 9-11 sleep hours had 38% more chances of getting heart problems unlike those that slept 8 hours.
- Death- this is not as certain as it sounds; people that sleep more than 9 hours have bigger chances of chronic illnesses compared to those that slept less than 9 hours.
How to sleep the right amount?
- Set schedule- stick to a schedule that is paired with your lifestyle. At night unplug everything in the room, do yoga and meditate and plan beforehand some relaxing activities.
- Clean- if you are sleepy, cold shower is the best. Don’t turn heaters on, that will make you more drowsy.
- Workouts- after waking up, eat and workout. You will also have more energy during the day.
- Beverages- have a big glass of warm water first thing after waking up. Strangely, this gives energy.
- Motivation- do fun relaxing activities. They will engage your thinking and prevent sleeping too much.