Oversleeping is a common situation caused by the lack of sleep or a restless nighttime routine, which will result in a lot of problems such as being late for class or work, falling asleep throughout the day as well as affecting directly your productivity and performance. Therefore, having solutions for this issue is really importantly and necessary, so let’s look at several simple ways to avoid it.
- Change your morning routine:
Here are some suggestions for you
- Do not hit the snooze button on the alarm:in the morning, you may try sleep for just more five minutes, however hitting the snooze button even makes you more tired and feel groggy.
- Make your morning routine positive and consistent:Let’s stretch, wake up and open the curtains to let the morning light in. Be ready to plan your schedule, tasks or commitments for the day.
- Wake up without your alarm:If you can keep a regular sleeping pattern by going to bed and getting up at the same time every day, you likely get up by yourself without an alarm and of course oversleeping because your body acts as its own alarm clock.
- Adjust the sleep habits:
- Maintain a regular sleep schedule: Let’s plan a sleep schedule including the same time you wake up and go to sleep every day, even on days off or Its requirements may fluctuate differently from person to person, however 8 hours is highly recommended.
- Switch off all electronic devices about 2 hours before bed because the light these screens emit may stimulate your brain, suppress the production of melatonin and interrupt your biological clock
- Set an alarm to remind the bedtime: if you are too busy dealing with homework or workload, you should set an alarm to remind you of the bedtime.
- Do something relaxing before bed: a warm bath, reading a book, chatting with your partner or doing your hobbies are great choice, which help to trigger your brain to start relaxing and shutting down.
- Change your daily habits:
- Do not use caffeine before your bedtime: Caffeine is known as a stimulant, affecting your sleep negativel We can find it in chocolate, soft drinks, coffee or some pain relievers.
- Do not take a nap after 3 pm: Scientists consider mid-afternoon before 3pm as the best time for a nap because you will feel sleepy or a lower level of alertness at this time. Let’s keep your naps short, between 10 to 30 minutes, which will not interfere with your sleep schedule.
- Have a sleep diary:A sleep diary will significantly help you identify habits that keep you awake at night and cause oversleep in the morning and determine clearly these criteria: the time you get up and stay up, the total sleep hours, the quality of your sleep, your feelings and moods before bed, any drugs or medication you took, etc
- Use sleeping pills only when necessary:Using pills is just as the last resort. Sleeping pills can actually cause insomnia and other sleep problems worse in the long
- Pay attention to medications causing insomnia and sleep problems:Many drugs can pose adverse effects on your sleep patterns and daytime alertness. They can be aspirin, headache medications, nasal decongestants, cold and allergy medications or pain relievers.
These above are 3 fundamental ways that you can apply to deal with oversleeping symptoms when they arise, however if your sleep disorder become much more serious and complicated, you had better go to the doctor to have appropriate treatment.