Reasons for long sleep steps to perfect sleep

In the section on the question Is it harmful to sleep a lot? given by the author survive the best answer is Long sleep causes some serious health problems in people. Heart disease, diabetes, reduced life expectancy are some of the factors behind long sleep.
The duration of sleep for each person is individual. It depends on the state of health, on age, on the work schedule, on the level of activity and on the amount of stress in life. On average, a person should sleep eight to nine hours. But there are people who sleep much longer, and not only on weekends, but also on weekdays. This ailment is called "hypersomnia", which means pathological drowsiness. People suffering from this disease are constantly sleepy, they have problems with memory, low level energy, they get tired quickly.
Scientists believe that not all people who like to sleep for a long time suffer from “hypersomnia”, since many other factors can affect the duration of sleep. Alcohol use, depression, use of certain medicines- all these symptoms can make adjustments to the duration of a person's sleep.
Scientists conducted long-term studies, after which they determined which serious violations can occur if a person sleeps for a long time. Thus, it was found that those who sleep ten to twelve hours every night can acquire such diseases as coronary heart disease, diabetes, obesity, as well as long sleep shortens life. It has been found that those who get only five hours of sleep live much longer than people who are used to sleeping ten to twelve hours.

See you with the Huffington Post study on the effects of sleep deprivation. It turned out that just one day of lack of sleep can lead to overeating, deterioration of attention and memory, excessive emotional excitability, and others. negative consequences. If you do not get enough sleep systematically, then the risk of stroke, obesity, diabetes and other clinical changes in the body.

But, as researchers have recently discovered Harvard University Too much sleep is just as deadly as not enough.

The study, led by Elizabeth Devore, involved a group of women members of a large prospective study of the health of American nurses. Sleep habits were studied between 1986 and 2000, and they were interviewed three times about memory and thinking over the past six years.

Devore and her colleagues found that women who slept 5 hours or less at night, and those who slept 9 hours or more, had lower performance than those who adhered to the norm and slept 7-8 hours. In addition, it was found that the lack and excess of sleep makes the subjects psychologically two years older, compared with volunteers who sleep 7-8 hours.

Our research has shown that keeping a regular sleep schedule (7-8 hours is the average) can help preserve memory; clinical interventions based on sleep therapy should be studied as they may help avoid mental deterioration.

Why memory?

This and a number of previous studies demonstrate that sleep-deprived people have a higher arterial pressure, diabetes and constriction are common blood vessels. As a result, blood flow to the brain is reduced, which, for effective work needs oxygen and glucose.

Lack of sleep can also impair memory in other ways. It was found that in the body of mice that were not allowed to sleep, the transmembrane protein beta-amyloid is formed more intensively. In humans, beta-amyloid is the basis of amyloid plaques in Alzheimer's disease. Their concentration in the brain leads to a deterioration in memory and thinking and increases the risk of dementia.

Much is not enough

According to scientists, people who spend more than 9-10 hours a day in bed have poor quality sleep. And the quality of sleep, in turn, also affects memory and thinking.

Thus, sleeping too much is just as bad as not enough.

12 steps to perfect sleep

Follow the routine. Go to bed and wake up at the same time. Get into a good habit before bed. For example, a relaxing bath.
You can sleep or have sex in the bed. Don't read, watch TV, and don't eat in bed.
If you can't fall asleep within 15-20 minutes, get up and walk around the house. Do something soothing. For example, read under a night light. Do not turn on the computer or TV - the light from the monitor or screen, on the contrary, will excite, not "lull". Feeling sleepy, return to bed. Do not set your alarm ahead if you fall asleep later than planned.
Go in for sports. Put at least 45 minutes of daily exercise into your schedule. Exercise in the morning and do some yoga before bed to relax your body and mind.
If possible, schedule complex stressful tasks for the first half of the day. Having solved them, by the time you go to bed, you will feel calm and peaceful.
Don't go to bed hungry. But don't eat right before bed. Craving for a bite to eat at night? Eat an apple or a light salad.
Avoid caffeine at least 2 hours before bed.
Do not drink at night so as not to wake up and run to the toilet.
Don't drink alcohol with dinner. Many people think that it helps to relax, in fact, alcohol only worsens sleep.
Make sure your bed is comfortable and the room is dark and quiet. Use, for example, a sleep mask and earplugs.
Breathe properly before bed: slow deep breath and exhale.
Taking a nap during the day is good. The main thing is not to overdo it. About how much and how to take a nap, read

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Why too much sleep is also harmful. Harvard version

Sleeping a lot (more than 8 hours) - is it bad or good? Scientists from Harvard University believe that too much sleep is just as detrimental to memory and thinking as lack of it. Why? Find out from this article.

We recently brought you a Huffington Post study on the effects of sleep deprivation. It turned out that just one day of lack of sleep can lead to overeating, deterioration of attention and memory, excessive emotional excitability and other negative consequences. If you do not get enough sleep systematically, then the risk of stroke, obesity, diabetes mellitus and other clinical changes in the body increases.

But, as scientists at Harvard University recently found out, too much sleep is no less destructive than not enough.

The study, led by Elizabeth Devore, involved a group of women who were members of a large prospective study of the health of American nurses. Sleep habits were studied between 1986 and 2000, and they were interviewed three times about memory and thinking over the past six years.

Our research has shown that keeping a regular sleep schedule (7-8 hours is the average) can help preserve memory; clinical interventions based on sleep therapy should be studied as they may help avoid mental deterioration.

Why memory?

This and a number of previous studies demonstrate that sleep-deprived people have higher blood pressure, diabetes and vasoconstriction are common. As a result, blood flow to the brain is reduced, which, in order to function effectively, needs oxygen and glucose.

Much is not enough

According to scientists, people who spend more than 9-10 hours a day in bed have poor quality sleep. And the quality of sleep, in turn, also affects memory and thinking.

Thus, sleeping too much is just as bad as not enough.

12 steps to perfect sleep

Follow the routine. Go to bed and wake up at the same time. Get into a good habit before bed. For example, a relaxing bath.
You can sleep or have sex in the bed. Don't read, watch TV, and don't eat in bed.
If you can't fall asleep within 15-20 minutes, get up and walk around the house. Do something soothing. For example, read under a night light. Do not turn on the computer or TV - the light from the monitor or screen, on the contrary, will excite, not "lull". Feeling sleepy, return to bed. Do not set your alarm ahead if you fall asleep later than planned.
Go in for sports. Put at least 45 minutes of daily exercise into your schedule. Exercise in the morning and do some yoga before bed to relax your body and mind.
If possible, schedule complex stressful tasks for the first half of the day. Having solved them, by the time you go to bed, you will feel calm and peaceful.
Don't go to bed hungry. But don't eat right before bed. Craving for a bite to eat at night? Eat an apple or a light salad.
Avoid caffeine at least 2 hours before bed.
Do not drink at night so as not to wake up and run to the toilet.
Don't drink alcohol with dinner. Many people think that it helps to relax, in fact, alcohol only worsens sleep.
Make sure your bed is comfortable and the room is dark and quiet. Use, for example, a sleep mask and earplugs.
Breathe properly before going to bed: slow deep breath in and out.
Taking a nap during the day is good. The main thing is not to overdo it. Read more about how much and how to take a nap here.

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7 reasons why sleeping too much is bad for your health

The night is over, the day is coming, a pleasant melody wakes you up ... However, something went wrong. Instead of feeling energized and rested, you barely open your heavy eyelids and feel drained of energy and clumsy. Immediately after returning home, you go to improve your condition - to sleep. It is a pity that the effect is not very impressive ... Why can't you sleep a lot? What happens if you spend too much time in the arms of Morpheus?

Why you want to sleep a lot: causes of excessive sleepiness

A lot of sleep is harmful, but sometimes you really want it! But it's one thing when we are talking about the periodic removal of fatigue and stress, and quite another - when a person spends more time in a dream than it should be according to generally accepted standards. Why?

Increased drowsiness is sometimes associated with specific diseases such as hypersomnia, or sleep apnea syndrome sleep, and is also a symptom of problems with thyroid gland or diabetes.
An increased need for sleep occurs in people who are very active physically, often tired.
Many people want to sleep a lot in autumn and winter, when there is simply not enough light.
Sometimes increased drowsiness occurs while taking certain medications.
A "drunk" party may continue in the form of an increased desire to sleep.
Finally, there are people who simply love to sleep in principle.

Why is too much sleep bad for health? What happens if you sleep more than normal?

1. Diabetes

Studies have shown that, oddly enough, it provokes both too little and too much. a large number of sleep.

2. Obesity

Observations of scientists confirm that people who sleep 9-10 hours a day are 21% more at risk of obesity over 6 years than those who sleep 7-8 hours. But pay attention: lack of sleep causes the same consequences!

3. Headache

This problem often appears in people prone to it, especially on weekends and holidays, when there is an opportunity to sleep longer. The same thing happens in people who sleep during the day, which disturbs their sleep at night. Therefore, they suffer from morning headaches.

4. Pain in the spine

It is harmful to health to sleep a lot also because the spine can suffer. The times when passive lying was a means of combating such diseases is fading into oblivion. Now doctors recommend daily physical activity, which brings much more relief.

5. Depression

Insomnia is usually associated with this condition (and rightly so). But about 15% of depressed people sleep too much, which experts say can worsen their condition. Why? Because habits associated with regular sleep help fight the disorder.

6. Heart disease

Studies involving 72,000 women showed that those who slept 9-11 hours a day were 38% more prone to heart disease than women who slept 8 hours a day. Doctors are still investigating what is the secret of this addiction.

7. Shorter life

This is true in a figurative sense, as we spend more time detached from reality. But people live less and in the most direct sense. It remains to be seen what this correlation is based on, but the researchers argue that people with depression or with lower sleep generally sleep more. social status(which may be related).

How many hours of sleep does a person need?

The list of diseases and problems is quite long, right? So it's better to get enough sleep, but within reason. What is our need for sleep? Doctors recommend spending 7-8 hours a day in the arms of Morpheus. The hygiene of this process is also important. If you go to bed and get up at the same time, avoid late consumption alcohol and caffeine, sleep on a comfortable mattress in a ventilated bedroom, sleep will become for you a time of real relaxation and recovery, because this is his main mission.

Is it bad to sleep too long?

Many of us love to sleep in. It has also been observed that lack of sleep in many cases makes a person look like a zombie, lethargic, lack of initiative, and sometimes irritable. Those who are unable to sleep well due to various reasons, envy those who can afford to sleep an extra hour. On the weekends, many prefer to stay in bed until lunchtime to make up for the lack of sleep during the week.

Recent studies have shown that long sleep is the cause of many serious problems health problems, including heart problems and diabetes, and can even shorten your life!

Too much good is bad too

Sleep duration different people need different. It depends on age, health status, work schedule, amount of stress and activity level. Average Centers for Disease Control and Prevention They say that ideally you need to sleep 7-9 hours a night. Chronic “oversleeping” is not only when you try to sleep in longer on the weekend, but also when you regularly sleep a lot. This disease is called "hypersomnia"- pathological drowsiness.

It doesn't matter how much sleep people with this ailment sleep, whether they try to nap during the day or sleep too many hours at night - nothing can help them get rid of drowsiness. Moreover, those who suffer from hypersomnia experience anxiety, low energy levels, memory problems, and fatigue very quickly.

However, scientists believe that not all people who sleep too long have hypersomnia, since excessive sleep can be affected great amount various unrelated factors. Depression, alcohol use, certain medications, sleep apnea in a dream (a condition in which a person stops breathing during sleep, and thus his normal cycles sleep) - all of these things can lead to too much sleep.

What causes too much sleep?

Several long-term studies have shown that hypersomnia can cause a wide variety of severe and debilitating symptoms.

coronary heart disease. A survey of approximately 72,000 women in the US found that 38 percent of those who slept between 9 and 11 hours each night had coronary heart disease.

Diabetes. A study of about 9,000 Americans found a link between sleep and increased risks development of diabetes. Although the scientists did not establish a direct link, they found that people who sleep more than 9 hours a night have a 50 percent higher risk of developing diabetes than those who sleep 7 hours. Scientists believe that "oversleeping" in itself does not lead to diabetes, but only accompanies some health problems, which then lead to the onset of the disease.

Obesity. According to other studies, people who sleep 9-10 hours every night are 21 percent more likely to earn excess weight for 6 years than those who are used to sleeping 7-8 hours, even if the eating habits of these people are about the same.

Shortened life span. Some of the most disturbing research findings have shown that there is a possibility that "oversleeping" leads to more early death. In 2002, scientists from American society Cancer spent the most great study to find the link between sleep and mortality. They analyzed data from 1.1 million Americans aged 30 and over over a 6-year period. It found that people who slept 8 hours each night were 12 percent more likely to die during the study period than those who slept 7 hours. What's more, those who got enough sleep for only 5 hours lived longer than those who needed 8 hours or more.

Based on these results, Prof. Daniel Kripke from University of California in San Diego reported that “People who sleep an average of 6.5 hours can be sure that this normal amount time, in terms of positive impact to your health, you don’t need to sleep longer.”

How to learn to control your sleep?

If it seems to you that 7-8 hours sound sleep without breaks is not enough for your body, you should seek the advice of your healthcare provider who can determine why you are sleeping so long. If you suspect that your fatigue is due to the fact that you do not get enough sleep, you should pay attention to following list what you need to do in order to develop healthy habits sleep:

- Wake up strictly in certain time every morning, including days off.

- do it regularly physical exercises and schedule challenging workouts no later than 5 hours before bedtime.

- Cut down on caffeine, alcohol, nicotine, especially late at night.

Don't eat big before bed.

- Make sure you have a comfortable bed.

- Start ventilating 30-40 minutes before going to bed. Turn off the lights, try to calm your mind, listen to slow music or read good book before going to bed.

Why does a person eat? The answer to this question is obvious - of course, in order to support your body, replenish vital reserves. important elements and energy resources. True, for many people this answer is not so unambiguous, because tasty food it is also an incredible pleasure, which is difficult to refuse. True, as life shows, overeating is detrimental to the body, because it affects both the physical and mental state person. Let's see if it's bad to eat a lot and why?

There are many reasons why a person eats in excess of the norm. First, this festive feasts when you want to try each of the dishes. In this case, overeating is aggravated by taking alcoholic beverages. Secondly, nervous stress, as many people are accustomed to "seize" their problems by eating everything that is in the refrigerator. However, most people regularly overeat just because they love delicious food and do not even think about the problems that overeating brings. Attempts to saturate your body lead to the fact that the stomach gradually stretches, the brain stops giving the command to saturate, and more and more food is required. The result is not long in coming.

According to nutritionists, overeating negatively affects everyone digestive organs, because they have to work in an enhanced mode to digest a large amount of food, which means they wear out very quickly. First of all, the work of the pancreas is disrupted, because it is she who has to produce much large quantity digestive enzymes necessary for the digestion of food. This may result in such dangerous diseases like pancreatitis or diabetes.

The heart also suffers from the fact that a person eats a lot, because he has to distill a larger amount of blood, which is fraught with its rapid weakening and wear, and hence increased risk development cardiovascular diseases. It is obese, systematically overeating people who most often suffer from strokes, heart attacks, angina pectoris, coronary disease heart and other ailments. It should be noted here that it also leads to diseases of the heart and blood vessels. elevated level cholesterol in the body, which just occurs with improper and abundant nutrition. Its excess in the body threatens to clog blood vessels, which means it causes atherosclerosis and provokes a stroke.

Do not forget about obesity. For those who like to eat plentifully, especially looking at night, this is a common phenomenon. The fact is that when excess food enters the body, all internal forces go to its processing. Especially harmful are fats, which are not so easy to process. And if one part of them is successfully transformed into energy, then the second part remains in the body, turning into excess fat on the body. In this case, a person loses his former mobility, and hence the opportunity to lead a full-fledged active life.

Obesity also negatively affects a person's self-esteem, his condition becomes depressed, which is why he begins to eat even more. Psychologists say that overeating also indicates a poor emotional life of a person. For such people, most often the only joy in life is delicious food. And indeed, food, a delicious, beautifully decorated dish, is the strongest emotional stimulus. But a person should have many different emotional stimuli, that is, what gives pleasure, makes a person happy and gives strength to live. This includes communication with relatives and friends, nature, music, theater, physical activity, achieving goals, various hobbies- the list can be long. And it depends on the person himself whether he can organize all this for himself. Overeating, and as a result big weight- this is an occasion to think, is everything in order in my life?

In addition, overeating negatively affects metabolism (metabolism) and even an operation to pump out fat does not guarantee a return to full life. But a metabolic disorder entails not only a violation of the shape of the body in the direction of increase. Metabolic disorder causes various diseases, as the basic foundations of the body's work are violated. Considering all the factors described above, you are unlikely to be puzzled by the question “is it bad to eat a lot?”. Take care of your health!

Sound and healthy sleep sometimes becomes an unaffordable luxury for adults. Everyone regrets at least once in their life that there are only 24 hours in a day. Not enough sleep is definitely bad. Fatigue dramatically reduces a person's quality of life, kills an optimistic attitude and reduces the ability to study and work. However, as with many other things, the duration of sleep must be handled carefully, you must comply with the measure. Sleeping too much is bad, and no better than sleeping too little.

How much sleep do you need

First of all, you need to find out normal time sleep duration. The ideal number of hours allotted for sleep is quite individual for each person, but it must be within certain limits. For adults, girls and men, it is normal to sleep 7-9 hours quality sleep. In children, sleep lasts longer, up to 12 hours a day, and it is considered 6-8 hours.

For teenagers, sleeping a lot (relative to adults) is normal. They have an interval healthy sleep from 8 to 10 hours a day.

If an adult sleeps more than 9-10 hours a day, we can talk about hypersomnia. Hypersomnia is the status of a person who spends more time sleeping than they should. Hypersomnia can be in itself, that is, as separate characteristic sleep (physiological), but it can also be regarded as a sign of some kind of pathology (pathological). It is necessary to draw a line between these states.

What will happen from a long sleep

Most often, increased sleep time does not bring any inconvenience to a person. On the contrary, when you want to sleep, many hours spent in bed only benefit. This is especially true in severe psycho-emotional or physical activity when the body needs rest. It's quite physiological.

If a person constantly sleeps a lot, then this is an occasion to think about health, even if there are no signs of illness.

Reasons for not getting enough sleep:

Increased risk of depression and other mental illness. What is the connection with long duration sleep - is still unknown, but it is a fact confirmed by research.
Decreased cognitive functions. The ability to solve non-standard tasks is lost, concentration of attention decreases, memory decline occurs.
The risk of cardiovascular disease increases. So, according to NAHNES, people who sleep more than 8 hours a night are 2 times more likely to have angina pectoris and 10% more likely to have coronary insufficiency.
More likely to have a stroke. By slowing down blood flow during sleep, blood delivery to the brain is reduced, which in a certain group of people can cause ischemic stroke.
There is a tendency to gain weight. It is not yet clear what is causing this: are obese people sleeping longer or are people who sleep a lot more likely to gain weight? Either way, neither is the norm.
Negative impact on circadian rhythms. A long stay in dark rooms changes the production of hormones, in particular melatonin, which knocks down the daily biorhythms of the body.
Diabetes. Some doctors see a connection between diabetes and excessive sleep, and just like with weight gain, it is not clear what is the cause and what is the effect.

And it's not full list what will happen if you sleep a lot. Scientists continue to research sleep. There is even a special branch of medicine dedicated to sleep - somnology.

Causes of long sleep

The reason why you want to sleep a lot is often banal - fatigue, nerves, mentally, emotionally or physically stressful work. Sometimes a person simply forms such a habit when he has a certain lifestyle or a lot of free time. Based on the reasons why you can’t sleep much, it’s worth trying to occupy yourself with something in your free hours. In such cases, it is useful to do something related to physical activity. With a passive and boring pastime, it is easy to succumb to sleep.

With pathological long duration sleep, hypersomnia, the appearance of daytime sleepiness is characteristic, while several hours of sleep during the day do not bring satisfaction, but only exacerbate the situation. Waking up becomes harder, headaches may appear. After a long sleep, a state of “drunkness” may occur, manifested by lethargy and disorientation.

Types of pathological hypersomnia: narcolepsy, post-traumatic hypersomnia, idiopathic hypersomnia,.

Narcolepsy

it neurological disorder, which is characterized by five features:

Night sleeplessness.
Irresistible daytime sleepiness.
hallucinations.
Bouts of sudden loss muscle tone without loss of consciousness.
Sleep paralysis.

It is not necessary for a person to have all the symptoms to make a diagnosis. There is no cure for narcolepsy. Adequate drug therapy relieves the condition of the person and smoothes the symptoms.

sleep apnea

This is the cessation of breathing for a short period of time (more than 10 s) during sleep. It happens that breathing stops for 2-3 minutes. Because of this, it is perverted normal structure night sleep. That is why a person begins to sleep a lot during the day, loses normal working capacity and complains about constant fatigue. Sleep apnea therapy includes the use of special device which pushes air into the airways.

Post-traumatic hypersomnia

Its cause is trauma and other brain damage. Symptoms are corrected with medicines.

Idiopathic hypersomnia

Its most striking manifestation is increased daytime sleepiness, regardless of the number of hours of sleep at night. Awakening painful and slow. As with narcolepsy, it happens sleep paralysis and "drunk" sleep. It is also impossible to completely get rid of this disease. To normalize the condition, medication is required.

restless leg syndrome

This is a violation in which a person has an unbearable desire to move his legs. Anxiety appears at night during rest, which makes it difficult for a person to sleep. During the day, painful drowsiness awaits. Syndrome restless legs most often associated with iron deficiency, therefore, first of all, treatment includes the replenishment of this element.