{"id":28119,"date":"2021-11-08T09:00:49","date_gmt":"2021-11-08T14:00:49","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/10-tactics-avoid-oversleeping"},"modified":"2022-03-22T15:43:24","modified_gmt":"2022-03-22T19:43:24","slug":"10-tactics-avoid-oversleeping","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/10-tactics-avoid-oversleeping","title":{"rendered":"10 Tactics to Avoid Oversleeping And Get Going In The Morning"},"content":{"rendered":"

\"sleepSleeping late may seem harmless, but it could be an indicator of health problems, from depression to heart troubles<\/h2>\n

Many of us look forward to the weekend when we can keep the alarm clock turned off and sleep in \u2013 at least for a little bit. But what happens when that extra half hour turns into an hour or more? Sleeping late can cross the line into oversleeping territory and become a red flag indicating underlying health issues.<\/p>\n

What\u2019s the big deal with oversleeping?<\/h2>\n

Most adults need somewhere between 6 to 8 hours of sleep. When it stretches beyond that range with any kind of regularity, experts say it\u2019s time to take action.<\/p>\n

\"dangers\u201cOversleeping can be a sign for compensation among individuals who are in sleep debt or do not get sleep during the week; however, this is not healthy,\u201d says Dr. Jagdish Khubchandani, professor of public health at\u00a0New Mexico State University. \u201cBeyond that, sleeping too much to the extent that it makes someone socially dysfunctional, disrupts routine and causes avoidance of routine activities, could be a serious underlying issue. Just like sleep deprivation<\/a>, oversleeping is associated with heart disease, obesity and chronic diseases, and mental health issues.\u201d<\/p>\n

Dr. Khubchandani researched sleep deprivation for a 2019 study<\/a> and he found that the number among working Americans has been steadily increasing since the 1980s. While he isn\u2019t entirely sure why that is the case, he suspects stress is playing a significant role. Some people are over-sleeping in an effort to catch up on lost sleep.<\/p>\n

Too much snooze time may be linked to depression and anxiety<\/a>, chronic fatigue and pain disorders, diabetes or hypothyroidism, and sleep disorders such as sleep apnea and narcolepsy. \u201cOversleeping is also a common issue and does not get enough attention,\u201d he says. \u201cFamily members or household members can notice it in an individual if the person does not acknowledge the problem and ask for professional help.\u201d<\/p>\n

What constitutes oversleeping?<\/h2>\n

Psychologist and sleep expert Dr. Jenne Gress-Smith says that sleeping more than 9 hours and still not feeling refreshed is a strong indication of health problems. If that oversleeping is a regular occurrence, studies says show that there is an increased risk of mortality (as much as 30%). \u201cSleeping too much, or hypersomnolence, can also be a standalone sleeping disorder that has a significant impact on one’s functioning and quality of life,\u201d she explains. She emphasizes that it\u2019s important to see a medical provider to rule out any other health issues.<\/p>\n

There are some medication options available that could help.<\/p>\n

Behavioral changes such as a consistent sleep wake schedule and regular daytime activity may also be helpful. People who have the above mentioned medical conditions may be more likely to have excessive nighttime sleep and daytime fatigue. \u201cIn general, our sleep needs decrease as we age, so we would not necessarily expect older individuals to get more total sleep and should also seek medical attention of significant changes in sleeping are noted.\u00bb<\/p>\n

\"sleepWhich age group tends to oversleep?<\/h2>\n

Anyone can oversleep from time to time, but health experts can identify patterns.<\/p>\n

Newborns and young children up to 5 years of age can oversleep without affecting their health \u2013 at this age, it helps them stay healthy. School-age kids ranging from 6-12 can also safely sleep for more than 10 hours. Teenagers, adults and older adults should avoid sleeping for more than 7-9 hours.<\/p>\n

Generally, adults need to sleep less as they age, starting around the age of 30. Those aged 65 and older continue to require about the same amount of sleep, but their need for REM sleep decreases.<\/p>\n

10 tactics to avoid oversleeping<\/h2>\n

Ruling out any underlying health conditions causing oversleeping, there are a few healthy habits worth embracing to help regulate your sleep. Martin Reed, a certified clinical sleep health educator (CCSH) and the founder of\u00a0Insomnia Coach<\/a>, suggests the following:<\/p>\n