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Sometimes it’s difficult to fall asleep even when you want to. However, there are also instances when you want to stay awake but find it very challenging. In such a situation, we believe that a quick nap will be enough! However, this doesn’t happen. We instead end up sleeping for more than we planned. This is called oversleeping! Even after getting a good night’s sleep, feeling sleepy all the time is an issue. If you want to know how to control it and how to stay awake naturally, read on!
What is oversleeping?
When a person sleeps longer than nine hours a day and yet feels groggy the entire day, this condition is referred to as hypersomnia, also known as oversleeping. Everybody needs 7-8 hours of sleep per day to stay mentally and physically healthy, but if you’re sleeping more than that, something may be wrong with you.
Health Shots reached out to Dr Akshay Budhraja, Senior Consultant – Respiratory and Sleep Medicine, Aakash Healthcare, New Delhi, to discuss the causes and solutions to get rid of oversleeping.
Cause of oversleeping
Dr Budhraja says, “Feeling sleepy all the time can indicate a more serious issue and a doctor should be consulted. Stress, anxiety, not getting enough sleep, excessive consumption of alcohol, sleep disorders, restless leg syndrome, and presence of a serious illness are all the factors responsible for oversleeping.” Know about the causes of oversleeping here:
1. Disturbed sleep pattern
Too much or too little sleep over a period of time affects a person seriously as much as alcohol by creating difficulties with mental judgment, impairing physical performance, shortening reaction time, and more. Besides, too much sleep can also leave a person feeling tired upon waking.
Also read: Love napping? Here are 5 bad things that can happen when you sleep too much
Stress is another culprit that can keep a person from sleeping well at night. At the same time, it cause daytime sleepiness as a momentary bodily release from the stress.
3. Overstimulation due to energy drinks
While caffeine and sugar-laden energy drinks provide instant boosts, they result in fatigue when the body is coming down off the chemicals.
Boredom is one of the most common reasons for feeling sleepy all the time. This can affect sleep hygiene.
5. Lack of physical activity
Sitting endlessly in front of a computer and not performing any kind of physical activity, can result in intense fatigue affecting sleeping patterns.
How to overcome sleepiness and stay awake during the day?
Most of us tend to reach out for an espresso or an energy drink to kick off feeling sleepy at work. But mind you, consuming caffeine to overcome sleepiness can end up with another issue.
So, here are 5 top tips to stay awake naturally:
1. Maintain good sleeping habits
An average of seven to eight hours of sleep per night is ideal for adults. To maintain it, it is best to sleep and wake up at the same time on a day-to-day basis and stay away from screens ahead of bedtime.
2. Eat healthy foods
Consuming healthy foods regularly keeps energy levels up. A combination of high-protein foods and healthy carbohydrates makes up for a perfect lunch. Meals laden primarily with carbohydrates end up having the same effect on the body as sugar and caffeine. So, make sure your diet is healthy and you’re not eating something before bed that can disturb your sleep.
3. Stay hydrated
Drink enough water during the day to revive and refresh your body. Dehydration can lower your energy levels and leave you feeling tired and sluggish. So stay hydrated.
Also read: Have you been drinking water the right way? Know how to do it
4. Regular workout
Physical exercise gets the blood flowing and the brain working. It works as a stress-buster and overall health positive for one and all. Regular workout during the day allows people to sleep well at night and stress will not attack your energy levels.
5. Deal with stress positively
Don’t allow stress to eat your sleep time. Practice meditation to handle stress! Meditation refreshes the body and helps relieve stress.