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How to Stop Oversleeping

It is common knowledge that staying up too late, waking up too early and sleeping too little is dangerous. Another practice that may negatively impact your health is oversleeping, which is also known to lead to negative side effects. 

Getting better sleep can impact your entire day - as well as your health. Understanding how to stop oversleeping (and implementing those strategies) can make a powerful difference. 

Sleep Zone, Blog, How to stop oversleeping

Oversleeping - What does it mean?

Sleeping longer than one's intended wake-up time on any given day is known as oversleeping. Their excessive sleep can affect their health negatively, leading to increased risks for diabetes, heart disease, and strokes. After recovering from oversleeping, many people feel fatigued throughout the rest of the day.

How do you know if you’re oversleeping?

Getting too much sleep can lead to weight gain, headaches, backaches, depression, and fatigue. Without making healthy lifestyle changes or seeking medical advice, these symptoms could become long-term. Infertility and cognitive decline may be long-term health consequences.

How Much Sleep Should You Get? 

Having a fixed amount of sleep that each person needs would be nice. It is ultimately determined by your lifestyle, health, and activity level, as well as your general health and health status. To make sure you're getting enough sleep, you should follow the general recommendations based on your age. 

  • Young kids (ages 3-5): 10 to 13 hours
  • School-age kids (ages 6-12): 9 to 12 hours
  • Teenagers (ages 13-18): 8 to 10 hours
  • Adults (ages 18-65+): 7 to 9 hours

Stop Oversleeping With These Tips

When you’ve done something for a long time, it can be hard to break the habit. But you can do specific things to stop oversleeping so you can start getting more sleep (and fewer sleep disturbances). 

If you do not see results right away, don't get discouraged. It takes more effort to change some habits than others. Instead, keep trying new things to see what helps you the most. 

  1. Sleep on a regular schedule

Regular patterns are best for our bodies. In addition to meal timing, sleep habits and wakefulness habits should also be considered.

Getting sleepy around the same time every night is a result of going to bed at the same time every night. Make sure you get to bed at the right time after figuring out how much sleep you need and when you want to rise.

  1. Create the perfect sleeping atmosphere

As you'll be getting the right amount of sleep for your body, falling asleep at your preferred bedtime can also help you wake up at your preferred time. When you create a relaxing environment, like having the right sleep zone mattress pad or weighted blanket, your body and mind can relax, allowing you to more easily fall asleep. 

Consider wearing earplugs or using a sound system to filter out background noise if it's noisy. The temperature in the room should also be taken into account. When it's too cold or too hot, it's unlikely that you'll fall asleep (or stay asleep). 

  1. Change your alarm habits and avoid snoozing

You could reduce if not take out your alarm clock altogether, or at least improve your relationship with it if you're too sleepy. The best way to wake up in the morning is to awake naturally rather than force your body out of bed. Consider using an alarm clock that gradually wakes you up if you are one of those people who needs an alarm clock desperately. 

Whether you wake up naturally in the morning or hear the alarm, you should get up as soon as possible to avoid the temptation to fall back to sleep. Placing the alarm clock on another side of the room can improve your sleep.

  1. Have a consistent wake-up time

Ideally, you should wake up at around the same time every day to end your oversleeping problem. That includes weekends as well.

Sleeping well takes time, not a sprint. The best way to help your body is to go to sleep at around the same time every night, get at least seven hours of sleep, and then wake up at around the same time every morning.

  1. Try not to overthink it

Keep your day-to-day routine in check and check that you're on track so that you can get a better night's sleep. You will not sleep well if you worry and overthink. Change should be implemented gradually and you should allow yourself time to adjust. 

Trying to solve a problem right away can be frustrating. Don't get frustrated. If nothing works, a medical professional may be best able to assist you.

  1. Sleep when you're tired

If you feel hungry, you are likely to sit down to eat. The same applies to going to sleep when you're tired. Sleeping in at 11 p.m. is not a good idea. 

Your body craves sleep. Insomnia or anxiety can occur if you are unable to fall asleep right away. Let sleepiness come first, then go to bed. Maintaining a regular wake time will help strengthen the signal.

  1. Keep a sleep journal

You may be able to identify sleep patterns that are keeping you from sleeping at night and causing you to oversleep each morning by keeping a sleep journal or diary. Sleep disorders may also be identifiable if you exhibit symptoms. Add notes to your sleep journal about:

  • Your bedtime and waking time
  • Sleep quality and total hours slept
  • What you did while awake and for how much time 
  • How much food and liquid you consumed before going to sleep, as well as the types of food and liquid you ate
  • Moods and feelings before bedtime, such as being anxious, stressed, or happy
  • How often you snoozed your alarm in the morning, and how long it took you to get up
  • The dosage and time of consuming any medications or drugs you take, such as sleeping pills
  • Watch your sleep journal for triggers that bring you back to sleep again and prevent or limit them

Bottom Line

Even though an alarm clock can be an indispensable part of waking up in the morning, using it wisely will eliminate the need for snoozing. To get the help you need from a sleep physician, you should speak with your doctor if you wake up feeling tired or unrested after enough sleep.

You can get on track to a healthier lifestyle if you know how to stop oversleeping. If you are struggling to find sleep, try different tactics such as those mentioned above.


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