However, studies show that sleeping more than nine hours a night is linked to an increased risk of heart disease , thinking problems and premature death, the researchers said. A study published in the journal Sleep also found that there has been no overall increase in the percentage of U. The new study, conducted by researchers at the University of Sydney, examined information from surveys done in 10 countries which asked participants to record how much time they allocated to different tasks in a hour period.
The study included surveys from over three decades. Surveys in each country were from a nationally representative sample of that country's population. The U. Power down your devices and limit your exposure to blue light in the two to three hours before bed. Taking care of yourself during waking hours will help your sleep.
Think about the things you consume. Caffeine may wind you up if consumed too close to bedtime. Alcohol can make you sleepy, but it actually makes your quality of sleep worse. Herbal tea or warm milk are better substitutes. Exercise is good for your body, but doing it right before you go to bed may disrupt your sleep.
If you have concerns about your sleep, write about them. Include anything and everything about your usual habits and routine so you can show your doctor. Be sure to jot down how long you sleep each night, how long it takes to fall asleep, if you nap during the day, and anything else related to your rest you think may be important.
Learn more: Tips to sleep better ». Making up a sleep debt can seem impossible, but it's not. If you aren't too far behind on your sleep, you may be able to do it in a weekend. A more…. Deep sleep occurs in the final stage of non-REM sleep.
During this stage, your breathing is the slowest it is during sleep, and you're unlikely to be…. How much sleep do you need? A sleep calculator can help you figure out what time to go to bed and how much sleep you need for good health. In general, people are just not sleeping enough.
In fact, extending sleep time is often the first recommendation from a sleep medicine specialist. When Dedhia works with people who are sleep deprived, he encourages them to get more sleep for 10 to 14 days, paying attention to any physical, mental, or emotional changes. Reflecting on your state of mind and professional performance during this time can be enlightening, as Dedhia noted.
This sounded a lot like my experiment's premise, which made me eager to get started. Although sleeplessness plagued my adolescence and early adulthood, most likely due to issues with anxiety, getting enough sleep hasn't been an issue in recent years.
Falling and staying asleep is no problem at all. Prying my eyes off the phone long enough to fall asleep, however, is, another story. For several years I've had a terrible habit of staying up too late browsing stupid stuff on the internet why?
However, many people have a similar issues with browsing the phone instead of sleeping. The exact correlation is still under study, so it's unclear whether the phones themselves are causing restlessness, or whether people with existing sleep problems tend to play with their phones during bouts of insomnia.
Whatever the case, endlessly scrolling through silly memes is a terrible way to wind down for sleep. With my phone addiction partly to blame, I average seven hours of sleep a night, and I deal with intense and sometimes debilitating afternoon crashes. In the past, I've fallen asleep in my parked car, in line at a sushi restaurant, and even at a crowded outdoor music festival.
Although my nighttime sleep habits weren't terrible, I hoped getting the max amount of sleep could fix the afternoon crash situation. The experiment's rules were simple: I'd attempt to sleep nine hours every night and record my progress. To make counting the hours easier, I used the SleepyTime bedtime calculator , which calculates optimal bedtimes for you.
This meant I could figure out the best way to get at least nine hours of sleep every night without resorting to counting on my fingers although that happened a few times as well. In hindsight, I should have set an alarm to go off at bedtime each night to make the whole week easier. Instead, I made myself wind down around every evening and get in bed between and p.
I cannot stress how strange and punitive this felt as an adult who hasn't even thought about bedtimes in years. I also made notes of the challenge in my planner, which has never contained any sleep-related to-do lists. Writing it down made sleep a priority in my schedule, instead of an afterthought. On my first night of the experiment, planning to sleep a certain amount proved stressful. Not to mention, sticking to an enforced bedtime for the first time in years felt like punishment.
In fact, the pressure of having a bedtime at all made it somewhat difficult for me to fall asleep on the first night. The whole effort grew frustrating, with my brain saying, "Go to sleep now.
Oversleeping is associated with many health problems, including:. Does that mean sleeping too much will make you sick? Not necessarily, says Vsevolod Polotsky, M. Does sleeping too much actually contribute to illness, or is it a sign of an existing condition? Either way, if you find yourself always nodding off or looking for the next nap, it might be time to see your doctor.
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