sinaumedia Literacy – In general, sleep is the best way to restore your body’s condition so you can get back in shape, especially sleeping at night so you can do your activities again the next day. Lack of sleep will make it difficult for you to concentrate, reduce your analytical power, inhibit your creativity and trigger various dangerous diseases. Understand the ideal sleep time for adults is around 7-9 hours every day depending on age, activity, body condition and lifestyle.
Effects of Oversleeping
Did you know those who sleep too long (more than 9 hours a day) are threatened with various dangerous diseases, here are some of them, Sinaumed’s:
1. OBESITY
Overweight or obesity is also one of the effects of sleeping too long. Because during sleep there is a slowdown in the body’s metabolism, so that fat that should be wasted instead accumulates and leads to a drastic increase in body weight. It is said in research that people who have sleep duration exceeding normal limits are at risk of experiencing obesity 21% higher than those who sleep in normal duration. The same thing can also happen in conditions of lack of sleep so that it is easier for the body to store fat.
2. DIABETES
Too much sleep can increase blood sugar levels. High blood sugar levels alone can increase the risk of type-2 diabetes. Experts suspect that this risk is related to the risk of gaining weight so that it has an effect on disturbances in regulating blood sugar levels. Obesity and being overweight, as we all know, can increase the risk of various diseases such as stroke, heart disease, high blood pressure and diabetes. Instead of sleeping, try to fill your time with activities that are more useful and healthy like reading books or exercising Sinaumed’s!
3. MENTAL DISORDERS
Depression and sleep disorders such as insomnia have a fairly close relationship. From the results of research, it is known that sleeping too long can lead to depression. It is said that about 15% of people who sleep above the average time experience depressive disorders. The study also revealed that if the habit is not stopped immediately, it is feared that the depression experienced will get worse. In addition, sleeping too long can also cause memory problems, anxiety, and fatigue.
4. HEADACHES
It seems that almost everyone who sleeps too long will feel a headache when they wake up. This is a common thing considering that the chemical compounds in the brain are disrupted due to excessive sleep duration.
5. REMEMBER DISORDERS
One of the benefits of sleep is improving brain function, especially with regard to memory abilities. But this does not apply if you sleep too long because excessive sleep actually reduces memory, because the function of brain cells will be degraded, resulting in a weakened memory.
6. HEART DISEASE
Based on research results from The Nurses’ Health Study, women who sleep 9-11 hours per day are 28% more likely to get coronary disease than those who sleep 8 hours per day. Because sleeping too long can weaken the immune system, this is what makes someone who sleeps too long become more susceptible to Sinaumed’s disease!
7. BACK ache
The danger of sleeping too long on your back can cause back pain. To reduce the pain, doctors recommend reducing excess sleep hours and starting to get used to sleeping regularly with a normal amount of sleep.
8. DEATH
Several studies also show that people who sleep more than 9 hours a day experience a significant increase in the risk of death, compared to those who sleep 7-8 hours per night. No specific link or reason has been found. However, there is speculation related to a person’s low socioeconomic status, which causes high mortality rates.
IDEAL SLEEP DURATION BASED ON AGE
After understanding how to overcome excessive sleeping habits. Also know how much sleep is actually enough according to your age, Sinaumed’s. According to research from experts led by the National Sleep Foundation, they categorize sleep time based on age, from newborns to adults aged 65 years and over with different durations. The results are then published in Sleep Health: Journal of the National Sleep Foundation, including the following:
- Newborns (0-3 months) : need 14-17 hours of sleep each day
- Babies (4-11 months) : need 12-15 hours of sleep every day
- Toddlers (1-2 years) : need 11-14 hours of sleep every day
- Pre-school (3-5 years) : need 10-13 hours of sleep each day
- School age (6-13 years) : need 9-11 hours of sleep every day
- Teenagers (14-17 years) : need 8-10 hours of sleep every day
- Young adults (18-25 years) : need 7-9 hours of sleep each day
- Adults (26-64 years) : need 7-9 hours of sleep each day
- Seniors (65 years and over) : need 7-8 hours of sleep every day
THE CAUSE SOMEONE SLEEP TOO LONG
Sleeping too long can be a sign that something is wrong with your body, whether it’s depression, hypersomnia, or obstructive sleep apnea. Please note the normal sleep time is about 8 hours every night. But under certain conditions, a person’s sleep time can be longer than that time. Here are some of the causes of excessive sleep time Sinaumed’s!
1. HYPERSOMNIA
According to the American Sleep Association, hypersomnia or excessive sleepiness can be identified when a person shows signs of extreme sleepiness or sleep deprivation, and can even fall asleep at certain unusual times, for example while driving. Hypersomnia is divided into two types: primary and secondary. Secondary hypersomnia, the most common type, is caused by depression, obesity, epilepsy, or multiple sclerosis. While primary hypersomnia is associated with genetic disorders such as Prader-Willi syndrome and Norrie disease. Nonetheless, it should be noted that each type of hypersomnia can be a symptom of another condition in some cases.
2. DRUG AND ALCOHOL ABUSE
The use of certain substances, such as alcohol and drugs can make a person feel more tired and sleepy. Research at the National Institute on Alcohol Abuse and Alcoholism itself states that consuming alcohol close to bedtime will greatly affect most of the body’s conditions, including deviations from the body’s clock and alarm, nerves in the brain, hormone function, as well as sleep physiology which causes an increase in your hours of sleep. !
3. STRESS & DEPRESSION
Stress and depression are one of the main causes of oversleeping, and conversely, sleeping too long can also cause anxiety and depression. While many people experience insomnia due to depression, the remaining 15% tend to oversleep. Depression causes changes in sleeping habits as a result, the energy and mind are drained so that the body constantly feels tired.
4. TIRED
Fatigue can be the result of a variety of factors, such as overwork, sleep disturbances, pregnancy, or long periods of lack of rest. The National Sleep Foundation itself recommends adults sleep at least 7-9 hours a day.
5. OBSTRUCTIVE SLEEP APNEA (OSA)
According to the US National Library of Medicine, a person with obstructive sleep apnea (OSA) often does not get enough air while sleeping. Breathing that suddenly stops can make him often wake up in the middle of the night and feel sleepy during the day. As a result, the need for sleep is greater so that they sleep too long. The National Sleep Foundation adds, many people with OSA are not aware that they have this sleep disorder. Waking up briefly makes them believe they have slept through the night, even though in reality they may wake up dozens of times. Other features of OSA apart from frequent sleepiness during the day include snoring, having high blood pressure, or being overweight.
6. SLEEPING BEAUTY SYNDROME
Not as beautiful as its name, but this rare disease can make sufferers sleep more than 20 hours a day. A rare disorder in the medical world which is also known as Kleine-Levin Syndrome, which is a neurological disorder. In this world it is estimated that there are only about 1000 people who suffer from this disease. So why can Sleeping Beauty Syndrome make someone sleep too long? The cause of Sleeping Beauty Syndrome is the same as other rare diseases, it is not known exactly what causes it. But the symptoms in this syndrome indicate a malfunction of the hypothalamus and thalamus in the brain, the parts of the brain that regulate appetite and sleep.
HOW TO OVERCOME EXCESSIVE SLEEP TIME
Avoiding the effects of sleeping too long, you have to practice good sleep patterns. Experts recommend going to bed and waking up at the same time every day, avoiding caffeine and alcohol near bedtime, exercising, and creating a bedroom conducive to maintaining good sleep patterns. Quality sleep is not necessarily long. Conversely, sleep that is too long is not necessarily quality. Below are some ways you can do to improve sleep quality, so you avoid the dangers of sleeping too long Sinaumed’s!
1. CREATE A SLEEP SCHEDULE
Make it a habit to sleep on time and try to wake up before sunrise. Stick to the schedule, including on weekends Sinaumed’s!
2. ROUTINE EXERCISE
Exercise can help you improve your sleep patterns as well as improve your overall health. Because exercising will supply the brain so it doesn’t get sleepy quickly. Jogging, swimming and jumping rope (skipping) can be an option, but avoid exercising right before bedtime, Sinaumed’s!
3. CONSUME FRUITS AND VEGETABLES
Eat more fruit and protein. Researchers found a relationship between excess sleep and lack of intake of protein, vitamins and minerals in the body. Enough consumption of salmon and eggs which are high in protein, citrus fruits and lemons with high levels of vitamin C for the body. Finally, reduce oily food and alcoholic drinks, Sinaumed’s!
4. AVOID CAFFEINE AND ALCOHOL CONSUMPTION
Reduce consumption of caffeine 6 hours before bedtime. Apart from coffee, caffeine that needs to be avoided includes tea, soda, and chocolate which cause you to wake up in the middle of the night or have nightmares while sleeping. According to research, caffeine works to pump blood more and faster. If consumed in excess it can cause a heart attack, Sinaumed’s!
5. CREATE A COMFORTABLE ROOM ATMOSPHERE
Comfortable room conditions greatly affect the quality of your sleep. Try to start setting the room, starting from the temperature, sound, and light sleep. To feel comfortable, make sure your bed is also comfortable to sleep on. Turn off electronic devices, such as TVs and cell phones (cell phones) at least 2 hours before going to bed. Because these electronic devices can disturb your sleep.
6. LIMIT NAP TIME
Napping habits can affect your night’s sleep, Sinaumed’s. Limiting nap hours will help you maintain the quality and time of sleep at night. Short but refreshing naps, aka power naps should be done in just 30 minutes. After a nap, we will be more alert, creative, have better memory skills, and increased learning abilities. After waking up from a nap the body also feels fresher.
7. CALM YOUR MIND
In order for your sleep to be quality, try to always calm your mind. Avoid the habit of thinking about heavy things before going to bed. If you often sleep too long and start to feel disturbed by this habit, it’s better to immediately consult a doctor to find out the cause and get a solution to overcome it, so you can avoid the various dangers of sleeping too long.
8. WASH YOUR FACE WITH COLD WATER
If drinking coffee feels less, wash your face with cold water. Because cold water accelerates blood circulation to the brain and makes the face fresh again so it is free from drowsiness, Sinaumed’s.
9. LOOKING FOR FRESH AIR
It’s the lack of oxygen that causes you to oversleep. Try to get up and get outside and get some fresh air in the morning. This is because the body lacks oxygen during sleep and causes you to want to go back to sleep.
10. SUFFICIENT NEEDS OF WATER
Many people pay less attention to their body’s need for fluids, even though this is very important in maintaining body functions in a normal state. Meeting daily fluid needs will also help remove toxins from your body. Sinaumed’s, add lemon juice to increase the vitamin content in water. Drink 8 glasses of water a day, and eat lots of fruit with a high water content such as watermelon, cucumber, lettuce, celery, tomatoes, strawberries, oranges and grapes.
11. INHAL AROMATHERAPHY
Aromatherapy works by stimulating the nerves of the nose and brain. When we inhale essential oil vapors, the aroma will enter the nasal cavity and then stimulate the nervous system in the brain which plays a role in regulating emotions. The aroma of essential oils will stimulate the hypothalamus area in the brain to produce the hormone serotonin which can improve mood. Not only that, aromatherapy is also able to stimulate the nervous system which regulates heart rate, blood pressure, response to stress, breathing and most importantly improves sleep quality and helps relieve Sinaumed’s insomnia. The easiest way you can do, is to put a pot filled with mint leaves in your room or give an aromatherapy diffuser, guaranteed to help improve your messy sleeping patterns, Sinaumed’s!
With enough sleep, health will be better and maximum. All organs that are tired of working certainly need time to rest, including the brain, skin, metabolic system, and hormones. Cells in the body will also regenerate at the maximum level. In addition, during sleep, the information that enters the brain will be neatly arranged, so that when we wake up, we often find solutions to problems the previous day. Thus, Sinaumed’s, even though sleeping is good, but enjoy sleeping wisely.