Based on sleep experts’ advice and keeping other key important opinions and considerations on healthy sleep hygiene practices, here are some important key features you can follow to promote good sleep habits and ensure your body gets the ideal amount of sleep and avoid oversleeping.
Key things to follow to avoid oversleeping
- Healthy diet: Eating a balanced and healthy diet rich in nutrients and adequate calories, carbohydrates and fats will provide you good quality sleep and avoid any type of oversleeping.
So try to include a diverse range of fruits, vegetables, nuts, and grains so your body receives the minerals, vitamins, and nutrients it needs to function.
Pure water intake is also important, people who drink a lot of water get a good amount of sleep. It’s best to balance intake throughout the day and perhaps have a healthy dinner that includes a carbohydrate.
- Temperature: Cooler temperatures support better sleep. Using materials like cotton, wool, and smart fibers helps you get good to support a balanced body temperature and keep you comfortable throughout the night.
Darkness: As our body is very responsive to the surroundings. Darkness supports melatonin release (this hormone promotes sleep), while bright lights from TVs, computers, and smartphones keep you up later.
Start dimming lights in the hour before bed and switch off electronics at least 30 minutes before you turn in.
- Get Consistent Sunlight: Our bodies release hormones and neurotransmitters that tell us when to be awake and when to sleep.
It takes its clues from things like behavior patterns, temperature, environment, and especially light. Getting sunlight early morning supports circadian rhythms and Vitamin D production, which may play a role in the sleep hormone.
Avoid Alcohol: Another study found that long sleepers were more likely to use alcohol to induce sleep, which could lead to oversleeping.
Research has found that consuming alcohol before bedtime makes sleep more fragment and less restorative and creates the desire to sleep longer hours and also reduces overall activity, further affecting health.
Stick to a Regular Bedtime and Wake Time: getting the proper amount of quality sleep can be achieved by making your bedtime and wake time more consistent. Irregular hours can make it harder for you to fall asleep on nights after sleeping in and leading you to be tired the next day.
- Get Exercise: doing regular exercises helps you promote good quality sleep and healthy sleep duration.
Also, doing daily exercise helps to reduce insomnia, it can help you get good quality sleep and waking less during the night which makes you feel more rested and energized during the day.
If you are trying to avoid oversleeping and practicing good sleep hygiene habits but still need an excessive amount of rest to consult your doctor.
Increased sleep needs can be a symptom of things like heart problems, sleep apnea, and depression. Daily sleeping for more than nine hours leads to lower mental and physical health.
So try getting around 7 to 8 hours of sleep daily. A little bit up and down in timings is normal but excessive change can lead to severe health-related problems.
Oversleeping is treatable in a lot of cases, so try putting efforts to make your health better by doing regular exercises and following a good and balanced diet.