You might think that spending more than nine hours sleeping regularly will make you actively jump out of bed the next day, but in reality it often happens the opposite. Where a sleep expert reported that lack of focus, headache, fatigue, and even obesity are just some of the things that happen to your body when you oversleep, according to the British Daily Mail. Sleep expert Olivia Arezolo said: “Studies indicate that long sleep is a problem such as short sleep because it may increase the risk of death by up to 30%.” This is mainly derived from a group of cardiovascular diseases associated with excessive sleep, such as heart disease, diabetes and high blood pressure.
Olivia explained in detail the five things that happen to your body when you spend very long hours sleeping, and are warning signs that you should avoid and resort to resetting your bedtime routine with steps that you must follow to get a comfortable sleep.
1 – Fatigue
Ironically, the first thing that excessive sleep can lead to is feeling tired the next day, Olivia says: “Oversleeping regularly can disrupt the rhythm of your body’s natural biological clock, or our internal clock.” If you sleep continuously for more than nine hours, you may wake up feeling groggy or nearly delayed, and need another nap because your internal clock is out of sync. Olivia explains that “excessive sleep restricts the production of serotonin, a hormone that normally makes you feel awake and energized.”
In the absence of light, the body produces melatonin – the hormone that makes you sleepy. When you sleep, there is likely to be darkness. Thus, more darkness can lead to more sleepiness even the next day.
2 – Headache
The second thing to watch out for if you are oversleeping is a headache. Many people often suffer from headaches on the weekends when they sleep and try to “make up” the sleep.
Olivia cautions against trying to do this in order to get back on track, but recommends resetting your body clock. “The average adult needs between seven and nine hours of sleep every night, and if you are trying to find relief, go to bed at 10 pm on one weekend without setting an alarm and without drinking enough caffeine and then see how you will wake up naturally and comfortably,” she says. .
3 – Lack of focus
Researchers often find that men and women who get regular seven hours of sleep every night perform better on cognitive tests than those who regularly alternate between lack of sleep and sleeplessness. Sleeping regularly can mean that you wake up feeling dizzy and struggling to focus without a strong dose of caffeine.
4 – low mood and depression
One of the more serious side effects of excessive sleep is poor mood and even depression.
This may be related to the biochemical changes in the brain related to the happiness hormone serotonin. “When you spend a lot of time in bed, you are likely to reduce your physical activity levels, which are important for the release of endorphins, serotonin and dopamine that make you feel good,” Olivia said. So, try to stick to a regular sleep schedule as much as possible, even on weekends when it is tempting to spend more time in bed.
Finally, excessive sleep may lead to weight gain and obesity. Research shows that long-term sleepers gain 1.58 kilograms a year more than regular sleepers.
They were also reported to be 21% more likely to become obese.
10 steps to restful sleep
If you’re looking to reset your bedtime routine, expert Olivia Arezzolo recommends 10 steps to help you prepare for a restful sleep:
1 – Remove any electronic devices or phones and keep your bedroom for sleep and relaxation only.
2 – Do not allow blue light into the bedroom.
3 – Turn off setting the alarm on your phone at this point, until you wake up refreshed.
4- Spread lavender on pillows or across the room to enhance relaxation.
5 – Take an evening bath that helps promote relaxation 45 – 60 minutes before bed.
6 – Drink chamomile tea an hour before bed to calm down.
7 – Take magnesium supplements to help your muscles relax.
8 – Thank God by thinking about what you are grateful for.
9 – Try meditation to help you fall asleep.
10 – Practice deep breathing to make sleep easier.