Many people think that long sleep can relieve fatigue. On the other hand, sleeping too long can actually make us feel less energetic. In addition, there are some dangers of sleeping too long that also need to be considered, for example an increased risk of certain diseases.
Everyone has different sleep needs, depending on age, daily activities, lifestyle, and health conditions. The ideal sleep time for adults ranges from 7-9 hours, while the elderly (elderly) need about 7-8 hours of sleep.
You need to get enough sleep and make it a habit not to sleep less or sleep too much because sleep disorders can cause various health problems.
Understanding the Dangers of Sleeping Too Long
A person is said to sleep too long if he has more sleep than his ideal sleep needs. In addition, sleeping too long is also characterized by frequent difficulty getting up in the morning, often sleepy during activities, or still feeling sleepy after a nap.
In the long term, there are several dangers of sleeping too long that can occur if done often, namely:
1. Headache
Often sleeping too long during the day so that it is difficult to sleep at night, the risk of making you experience headaches the next day. This happens because sleeping too long can affect the work of chemical compounds in the brain (neurotransmitter) such as serotonin.
When the performance of these substances is disrupted, nerve activity in the brain will be problematic, so there is a risk of causing headaches.
2. Backache
Back pain is generally experienced when you sleep too long in the same sleeping position, especially on your back. This can make the spine feel stiff and often cause pain.
3. Obesity
A study revealed that people who usually sleep longer or more than 9-10 hours at night are at higher risk of obesity compared to people with normal sleep hours. The same thing can happen in conditions of sleep deprivation.
4. Diabetes
Sleep disturbances, whether sleeping too long or too short, can increase a person's risk of developing diabetes. Research shows that people who often sleep too long or sleep less are more at risk for metabolic and hormonal disorders, one of which is insulin.
This is what makes excessive sleep disturbances or lack of sleep can make a person more at risk of developing diabetes.
5. Mental disorders
Depression can often cause sufferers to experience insomnia. However, some people with depression also experience excessive sleep disorders.
If left untreated, this condition can make depression worse. In addition, sleeping too long is also at risk of making a person at risk of experiencing anxiety disorders, difficulty concentrating, reduced memory or memory problems, and easily tired.
6. Heart disease
Several studies show that the risk of developing heart disease can increase in people who often sleep too much or sleep less.
The cause of this occurrence is not known with certainty. However, sleep disorders are known to cause problems with metabolism and organ performance. This condition can aggravate the work of the heart and increase the risk of blockages in the arteries of the heart.
The Importance of Paying Attention to Sleep Quality
To get the real benefits of sleep, you have to improve the quality of your sleep first. Quality sleep is not necessarily a long sleep and vice versa, sleeping too long is not necessarily quality.
Below are some ways you can do to improve the quality of your sleep, thus avoiding the dangers of sleeping too long:
Create a sleep schedule
To make sure you get to bed on time, create a bedtime schedule by specifying a time to go to bed at night and when you wake up. Avoid things that keep you awake or have trouble sleeping at night, such as drinking caffeinated drinks and taking long naps.
Meanwhile, so that you can wake up on time in the morning, you can use the help of an alarm. Adhere to the sleep schedule that you have made, including on weekends.
Exercise regularly
Exercise is not only good for your health, it can also help you improve your sleep patterns. However, avoid exercising just before bed, because exercise can trigger the production of the hormone adrenaline and increase heart rate. This can actually make it difficult for you to sleep.
Avoid caffeine and alcohol
Avoid consuming caffeinated beverages, such as coffee and tea, at least 6 hours before bedtime. In addition, avoid consuming alcoholic beverages before bed, because it can cause you to often wake up in the middle of the night so that the quality of sleep is disturbed.
Create a comfortable bedroom atmosphere
Room conditions greatly affect the quality of your sleep. Try to make the room more comfortable, from the temperature to the light of the bedside lamp. In order to improve sleep quality, make sure the mattress used is also comfortable.
Electronic devices, such as cell phones (cell phones), should be turned off at least 2 hours before going to bed so as not to disturb your sleeping hours.
Limit nap hours
Napping habits can also affect the quality of sleep at night. It's best to avoid naps for more than 20-30 minutes. Thus, the quality of your sleep at night will improve.
Calm down
So that you can sleep soundly, avoid the habit of thinking about heavy things before going to bed. You can try to calm your mind by doing breathing techniques, meditation, listening to music, and even using aromatherapy.
If you often sleep too long and start to feel disturbed by these habits, it is better to immediately consult a doctor.
The doctor will ask about your symptoms, take a thorough medical history, and perform sleep study to find out the cause and determine the appropriate treatment.