Sleep is essential for maintaining good physical and mental health. Without enough sleep, the body and mind cannot recharge for the next day. Adults typically need 7-9 hours of sleep each night, while teenagers require about 8-10 hours. Younger children need even more sleep.

Oversleeping is defined as sleeping late and waking up late, often for more than 10 hours, and can be a symptom of hypersomnia. If this condition persists, it can lead to fatigue, low energy, mood changes, headaches, muscle pain, and a weakened immune system. Causes may include time zone changes, an irregular schedule, or underlying medical conditions such as depression, diabetes, obesity, sleep disorders, hypothyroidism, or prolonged stress.

Set an alarm

One of the most effective ways to avoid oversleeping is to set alarms for both bedtime and wake-up time. You should aim to go to bed before 22 hours and wake up before 6 hours daily to establish a natural circadian rhythm. This helps your body get used to waking at that specific time. Avoid using the snooze button, as it can make oversleeping more likely and waking up more difficult.

Avoid napping

Excessive napping or multiple naps throughout the day can disrupt your sleep cycle, leading to restlessness at night and an increased tendency to oversleep during the day. Adults should limit naps to about 20-30 minutes to improve alertness and focus.

Limit phone use

The blue light emitted from electronic screens can disrupt your circadian rhythm. This rhythm is the 24-hour cycle of physical, mental, and emotional changes in the body. Blue light stimulates alertness, causing you to go to sleep later, which increases the likelihood of oversleeping the next day. It is advisable to turn off your phone one-two hours before bedtime to fall asleep more easily, allowing your body to rest.

Walk in the sun

Exposure to morning sunlight helps establish an early waking routine, preventing oversleeping. Exercising outdoors in the morning allows for sun exposure and supports physical and mental health, promoting better sleep at night. Avoid exercising too close to bedtime, as it can cause unnecessary alertness and disrupt sleep quality.

Relax

Daily relaxation routines help the brain unwind, signaling that it is time to rest, leading to deeper sleep and reducing oversleeping the following morning. You can engage in gentle activities such as yoga, drinking herbal tea, meditating, stretching, or listening to music.

Review eating habits

Diet can significantly impact sleep quality and energy levels. Some foods promote sleep, while others, such as coffee, tea, and fried foods, can cause insomnia, leading to drowsiness throughout the day. Prioritize foods rich in magnesium, calcium, and vitamins A, C, D, E, K, along with fruits and vegetables, to stabilize digestion and improve sleep quality.

Anh Chi (According to Health, WebMD)