Imagine this. You wake up with a start to turn off your alarm clock and just then you realise that it is Sunday, and you can afford to sleep in for a couple of hours! Of the many little pleasures of life, this is one that definitely ranks high, more so, because you are perhaps sleep deprived more often than not. While indulging in a guilty pleasure of excessive sleep may not be such a bad thing once in a while, habitual excessive sleep may have numerous ill effects on health.
Recent studies say that one of every four adults in the modern world suffer from some or the other sleep disorder and just as sleep deprivation can result in many health issues, so can excessively sleep. There are numerous studies that say that an ideal sleep span for an adult range between 7-9 hours.
Sleep and metabolism- What is the connect?
If an adult is habitually getting less than 7 hours of sleep or more than 10 hours of sleep, it affects metabolism and increases health related risks. A recent study indicates that individuals who are habituated to less than 6 hours of sleep are likely to suffer from metabolic syndrome. This, in turn may lead to the risks of high blood pressure, abnormal cholesterol and high blood glucose.
Metabolism is also negatively impacted for individuals who get more than ten hours of sleep each day. Metabolic syndrome in such individuals manifests in the form of high triglycerides, low HDL cholesterol and high fasting glucose. These abnormalities may increase chances of obesity, type 2 diabetes, heart diseases and even a stroke.
It is thus a proven fact that excessive sleep is just as harmful as sleep deficit and can increase health risks. If you are wondering what is just the right amount of sleep or how much sleep is necessary for you to maintain good health, the answer is that the sweet spot is between 6-8 hours since every individual has a different physique, level of fitness, health condition or amount of strenuous work.
If you find yourself unable to wake up from your sleep on time and oversleeping, you may be suffering from a sleep disorder that needs to be rectified for the sake of your health. For self-correction, you may consider the following steps:
Review the time of your sleep- First up, maintain a sleep dairy and make a note of the total hours of sleep in a day. Include your nap times during the day. Reviewing a sleep diary may reveal something as simple as excessive post lunch naps that makes it difficult to get sleep at night.
Reassess your pillow and mattress and bedroom ambience- A good night’s sleep is most essential for the body to recharge and thus remain in good health. One of the most ignored factors for sleep is the condition of the pillow and mattress. The mattress should neither be too hard nor soft and provide the correct support to your back. The same holds true for your pillows. Pillow should be able to provide the right amount of neck support. The other important thing to pay attention to is the ambience of your bedroom. The bedroom should be cool and dark when you are trying to sleep and bright enough to let in the sunlight when it is time to wake up.
Develop a sleep ritual- Whether you are getting too little or too much sleep, the one thing that will certainly help is developing a sleep ritual. Make it into a positive affirmation and look forward to each day with the intention. For some people it may be listening to music or reading books just before bed, for others it may be a short stroll or some light exercise like yoga or meditation. Yet others may enjoy taking a warm bath, changing into fresh nightclothes and slipping into a cozy bed each night.
Regular sleep pattern- When you are in the process of reviewing your sleep, decide on a wake-up time and work backwards to set a bedtime. Once you have discovered the sweet spot of time of sleep you need, stick to this schedule. It is important to maintain a regular sleep schedule even through the weekends when you are tying to regulate your sleep.
Keep stressors away- A million things running through your mind during the time of sleep? An incomplete work presentation, a morning meeting, your kid’s project, a doctor’s visit, the worries are endless for most people juggling too many things all at once. Although it is easier said than done, it is particularly important to keep the stressors strictly away when it is time to rest. Consider a guided mediation right before bed or download one of the many sleep booster apps that help you deal with stressors such as the ones mentioned above and help you get a good night’s rest. A regular sleep pattern and sleep rituals when followed judiciously may help handle stress.
Keep the gadgets at bay- One of the major factors hindering sleep is the advent of gadgets like the smartphone. The blue light emitted from the screen is said to hamper the circadian rhythm of the body (body clock). Sleep experts recommend staying away from all gadgets and devices at least an hour before going to bed.
Avoid heavy meals- Your diet may a contributory factor to your sleep. If you are having trouble sleeping, you may need to pay attention to your meals, especially your dinner. Avoid heavy or greasy meals at night and eat at least four to five hours before it is bedtime.
Develop an exercise schedule- Excessive sleep may also be a result of obesity. The best way to tackle obesity is by developing an exercise schedule along with a balanced diet. If you are used to sedentary lifestyle, do not jump into a heavy exercise schedule at once. Keep it simple and light and advance gradually. Regular exercise can help improve metabolism and hence help regulate your sleep schedule.
The above-mentioned tips help improve sleep hygiene and thus improve metabolism over time. However, if your metabolism or excessive sleep is a cause of worry, you may want to consider medical help for professional guidance.