The weekend is ahead – and the temptation is great to get enough sleep for the week ahead. But is it really that useful?
Good things come in small packages. This also applies to sleep. We know we need to get enough sleep, but oversleeping has been linked to a host of health problems, including diabetes, heart disease, and an increased risk of death.
Sleep enough – how much?
The amount of sleep you need varies throughout life. It depends on your age and activity level, as well as your general health and habits. During periods of stress or illness, you may feel more tired, and this is normal.
But while sleep needs vary from time to time and from person to person, experts generally recommend that adults get between 7 and 9 hours of sleep each night.
Why is too much sleep bad?
Too much sleep, just like not enough sleep, increases the risk of chronic disease. Here are some medical problems associated with oversleeping.
Diabetes. Research showedthat too much or not enough sleep each night can increase your risk of developing diabetes.
Obesity. Oversleeping and lack of sleep connected with an increased risk of future weight gain in adults.
Headache. Some people have oversleeping may cause headache. Researchers believe that a lot of sleep affects certain neurotransmitters – biologically active chemicals – in the brain, including serotonin.
Backache. Doctors used to tell people suffering from back pain to go lie down and rest, but those days are gone. Now specialists emphasize the health benefits of maintaining a certain level of activity. Therefore, they recommend not sleeping too much.
Depression. Although insomnia is more commonly associated with depression than oversleeping, approximately 15% of people with depression sleeping too much. This, in turn, can exacerbate their depression.
Heart disease. in the American research almost 72,000 women took part. A careful analysis of the data from this study showed that women who slept between 9 and 11 hours a night were 38% more likely to develop coronary heart disease than women who slept eight hours.
Death. Numerous studies showedthat people who sleep nine or more hours a night have significantly higher mortality rates than those who sleep seven to eight hours a night. The specific reason for this correlation has not been established. But scientists have found that depression and low socioeconomic status are also associated with longer sleep.
12 products with a calming effect – in our gallery:
Dark chocolate. It has a double action: firstly, it contributes to the normalization of the nervous system at the chemical level, and secondly, it brings pleasure. Studies have shown that it is dark or bitter chocolate (which is considered to be one that contains more than 55% cocoa) that reduces the level of cortisol, the stress hormone.
Whole wheat bread. This product works differently: it does not reduce the level of cortisol, but it increases the concentration of serotonin in the blood. It promotes concentration and perseverance.
Avocado. One of the best superfoods, that is, products that have a maximum of useful substances with a minimum of potential harm. In other words, when you include avocados in your diet, you will get a lot of valuable substances (for example, omega-3), and if you “overdose” this product, you will not suffer. And relieve stress.
Herb tea. Yes, there is scientific evidence for the calming benefits of herbal tea. But, as a rule, studies show that this effect is not associated with the choice of herb or brewing method – but with the context: a warm mug, a pleasant smell, a leisurely drink are associated with comfort and peace. Something like candles or beautiful lamps.
Red fish. Hundreds of studies have proven that regular consumption of salmon, salmon or chum salmon contributes to the normalization of blood pressure and stress leveling. The Mediterranean and Japanese diets, rich in these types of fish, have given the world so many centenarians for a reason.
Warm milk. If you have everything in order with the digestibility of lactose (according to various sources, in Russia from 6 to 15% of the population suffers from lactose intolerance), then a glass of warm milk will help you calm down and sleep better.
Nuts. Any nuts are rich in B vitamins and magnesium – and these ingredients help to overcome excess cortisol in the blood. True, keep in mind that it is worth leaning on fresh nuts, and not on fried or salted ones.
Oranges and lemons. According to some studies, vitamin C affects the level of stress: a loading dose can level the stressful state. In addition, the combination of vitamins C and E is often used in the treatment of anxiety disorders.
Strawberry. You may not have thought about it, but strawberries are high in the same vitamin C and are also good for stress relief. Plus, just like dark chocolate or herbal tea, strawberries are a joy in their own right.
Kefir. Probiotics have been proven to help manage stress, anxiety, and low moods. It may be useless to drink depression with kefir or fermented baked milk, but they will really help you from small shocks.
Legumes. If your diet does not include peas, chickpeas or beans, be sure to correct this error (provided that there are no contraindications). This is another superfood with which you can take out the most difficult situations.
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Is it bad to sleep too much?
During certain periods of life, our body needs a longer rest: for example, when we are sick, we sleep much longer. However, regular oversleeping, that is, sleeping more than nine hours, has been linked to certain health problems, from headaches and back pain to depression and an increased risk of death.
Therefore, a large amount of sleep, as well as its lack, is harmful to our body.
Here are 10 sleep tips that will keep you alert and productive:
Go to bed and wake up at the same time every day.
Create a relaxing atmosphere before bed so that your body is ready to rest.
Stop working on any task an hour before bed. Give up the TV, tablet and smartphone – the light from the screen of any device prevents you from falling asleep.
Make your bedroom dark, quiet, cool and comfortable. Use earplugs or a sleep mask if necessary.
Don’t work in bed – use it only for sleep and sex. Your sleeping place should be associated with you only with relaxation.
Avoid caffeinated drinks 6-8 hours before bed.
Avoid large meals before bed, especially spicy foods that can cause heartburn.
Get at least 20 minutes of exercise every day, but try to do it at least 4 hours before bed.
Make it a priority to get at least 7 hours of sleep each night.
If you sleep during the day, then give it no more than 30 minutes in the early afternoon. Late afternoon naps that last several hours can lead to sleepless nights.