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Are You Oversleeping? Know How It Affects Your Health
Hitting the bed after a long tiring day is one of the most blissful feelings in the world. You may want to spend as much time sleeping, snuggled up in your warm, cosy bed like there is no tomorrow. If you oversleep once in a while it may not be that big a deal; however, if it becomes a habit, then it may affect your health in more than one ways. If this evokes concern, we suggest that you read the following article and understand how oversleeping can affect you.
What is the Ideal Amount of Sleep a Person Needs?
We all need to sleep well to be hale and hearty. Sleep is the best way our body rests and recoups. However, more sleep may not be that good of an idea. So, what is the ideal amount of sleep that a person needs? Well, the following table may help you get a fair idea.
Age
Number of Hours of Sleep
Newborn infants
14 to 17 hours a day
Babies
12 to 15 hours a day
Toddlers
11 to 14 hours a day
Kindergarten age-group kids
10 to 12 hours a day
School-age kids
9 to 11 hours a day
Teenagers
8 to 10 hours a day
Adults or grown-ups
7 to 9 hours a day
Seniors or old-age people who are 65 and above
7 to 8 hours a day
The values mentioned above state the estimated amount of sleep different age-groups require. However, the sleep requirements may vary from one person to another.
What are the Possible Causes of Oversleeping?
Oversleeping is when you sleep more than your body needs. Therefore, a person sleeping for more than 10 to 12 hours a day may fall under the category of hypersomnia. Many causes may lead to oversleeping. Some of the common oversleeping reasons are as follows.
If you are suffering from depression or anxiety, you may sleep for long hours.
If you have sleep apnea, getting out of bed may seem like an arduous task.
If you have thyroid issues, it may result in excessive sleeping.
If you are suffering from heart diseases, it may result in oversleeping.
Sometimes extreme tiredness may cause you to oversleep.
If you are taking certain medication, it may make you sleep more than usual.
How is the Diagnosis of Oversleeping Done?
If your oversleeping pattern extends up to six weeks and beyond, it may be an indication of an underlying medical issue that may make such changes in your sleeping pattern. It is vital that you get yourself thoroughly examined to establish the actual cause of oversleeping. Your doctor may recommend some tests and may even ask you to go in for a sleep study. If there are no evident medical issues associated with oversleeping, your doctor may suggest the following diagnosis techniques:
1. Polysomnogram Test
You will be required to stay in the clinic or sleep centre, and various instruments will monitor your heart rate, brain activity, leg movements, eye movements etc.
2. Epworth Sleepiness Scale
Your doctor may measure your sleepiness on this scale to establish how your sleep could be affecting your day to day functioning.
3. Multiple Sleep Latency Tests
In addition to or after your polysomnogram test, your doctor may recommend multiple sleep latency tests to have a more comprehensive view of your sleep pattern and how you nap during the day.
4. Maintain a Dairy
Your doctor may even ask you to maintain a diary of your sleeping pattern, that is when you sleep when you get up, how many naps in a day you take, etc.
What are the Side Effects of Oversleeping?
Like the way our body takes nourishment from food, sleep nourishes the senses of our body. We feel relaxed and rejuvenated after catching up on some peaceful sleep. However, sleeping more than what is required by our body may not be good for us, and it may lead to various physical and mental complications. Following are some physical and mental oversleeping risks that may occur.
Physical Effects
If you are wondering how your body may react negatively to too much shut-eye, well, here are some reasons that may make you rethink whether you should snooze away to glory or not.
1. It May Increase Your Chances of Developing Diabetes
Dozing off for more than 9 hours a day could put you at an increased risk of developing diabetes. So, if you thought that sleeping for a few extra hours may not that big a hassle; well, it can be and it can cause diabetes.
This is because it has been proven in one of the studies that people who slept for 9 or more hours a day, had a 50 per cent more chance of getting diabetes than those who slept for lesser hours on a daily basis.
2. It May Make You Hefty
You consume food to provide energy to your body, and your body burns the calories when you do your basic chores during the day. However, when you spend most of the time sleeping, your body may keep piling on the extra calories, which would eventually lead to weight gain.
According to a study, people who slept for 9 or more hours a day on a regular basis were more likely to become obese in a span of six years than people who didn’t do so.
3. It May Cause Headaches
If you experience constant bouts of headaches, there is a good amount of possibility that you may be indulging in too much sleep.
This happens because excessive sleep adversely affects the neurotransmitters of the brain, which in turn may lead to issues such as headaches and pains.
4. It May Cause Backache
It may sound a bit out of place, but sleeping for longer durations may cause backaches and pains. This is because your body is not made to be in a laying down position for a long time, rather it is supposed to be in motion.
Lying down on the bed for long may lead to posture issues and back pain.
5. It May Meddle with Your Fertility
Snoozing and fertility, do they have any connection? Well, if you are planning on getting pregnant, it may be a wise thing to consider how much time you spend sleeping because sleeping for longer durations may hamper your fertility by disturbing the hormonal balance and affecting the circadian cycles.
In one of the studies, it was observed that women who slept for 9 to 11 hours per day were less fertile in comparison to women who dozed for eight or fewer hours per day.
6. It May Cause Heart Strokes
According to a study, it had been observed that people who sleep for more than 8 hours a day are at approximately 50 per cent higher risk of suffering a stroke than people who slept for 8 or fewer hours a day.
Therefore, longer sleeping hours may put you at risk of a stroke. Snooze less to keep heart strokes at bay.
Mental Effects
Apart from affecting your physical well-being, oversleeping may adversely impact your mental well-being too. Here are some ways oversleeping may affect your mental health:
1. It May Make You Anxious or Cause Anxiety
Anxiety is when you worry more about things and situations than is required. Sometimes it may make you sleep deprived, however, sometimes it may do just the opposite. That may make you more sleepy and groggy because you may want to shy away from reality and spend time sleeping.
2. It May Cause Depression
Oversleeping may impact your serotonin levels, which in turn may lead to symptoms of depression or other such mental conditions.
Therefore, sleeping those extra hours may not be doing anything nice to get your mood soaring, but it may make you feel all gloomy or doomed, so keep a check on your snooze-time.
3. It May Cause Memory Problems
Oversleeping may fiddle with your memory or the ways you remember things. This is because long hours of sleep on a regular basis may affect your body’s neurotransmitters, making you forgetful.
4. It May Cause Sleep Hangover
When you sleep more, you may experience fogginess or sluggishness. These feelings are also called a sleep hangover. When you experience such symptoms, it may affect how you think or act. Therefore, to be more alert and active, sleep in moderation to avoid oversleeping nausea and other such feelings.
5. It May Cause Bipolar Disorder
Can you believe that oversleeping may lead to bipolar disorders too? Well, according to a study, it has been observed that people who had bipolar disorders slept for long durations than who didn’t.
6. It May Cause Irritability and Other Emotional Issues
So, you thought that extra snooze hour would give you a happy state of mind, but you find yourself all grumpy and irritable.
Well, oversleeping may meddle with your hormonal balance making you erratic and cranky.
Are There Any Benefits of Oversleeping?
So far, we have discussed the adverse effects of oversleeping and you may wonder whether there are any benefits. Well, sometimes when you indulge in those extra hours of sleeping, it may actually be good for your health. There are instances where research has shown that oversleeping may really help:
For an enhanced sports performance in sportspersons
For feeling fresh and energised for performers and actors
For improved accuracy in athletes
If you need to reap the benefits of those extra hours of sleep, you need to prep your body and mind accordingly.
How to Stop Yourself from Oversleeping?
If you have been sleeping away to glory or oversleeping, there are measures that you may take to stop that. Here are some oversleeping remedies that may really help.
Make a schedule for your sleep and try adhering to it.
Get an alarm clock to the rescue and set a wake-up alarm to overcome your oversleeping disorder.
Expose yourself to more natural light and make sure your room has bright light too because bright lights are very effective in dealing with oversleeping symptoms.
Sometimes certain medication prescriptions may cause this problem too. You may ask your doctor to change your prescription.
These tips may help you to deal with oversleeping issues and also help in keeping them at bay.
Though oversleeping may not be that common in people and this condition may occur in only 2 per cent people, if you think that you are dealing with this condition, you must act promptly and take corrective measures. Ask your doctor’s help for the same!
Also Read:
How to Wake Up Early
Effective Ways of Good Sleep at Night
Health Benefits of Power Naps and Its Procedure Read more
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Cool Car Gadgets Every Mom will Love
Make your road trips with kids safe and more enjoyable with our list of awesome car gadgets for moms. Your little one might give you a really hard time while driving by being desperate for stops or messing up the car. Pick up gadgets that will keep your kids engaged and allow you to drive safe.
Whether you are planning a road trip with your kids or heading out to their school for pick up, you cannot leave without ensuring your car is child-safe. You can now make driving with your kids easier and safer with some of the best car gadgets for moms. Keep these travel-friendly car devices with you to avoid unpleasant circumstances on the road. Here is a list of some automobile essentials for you to travel hassle-free.
In-Car Gadgets for Moms to Make Her Travel Stress Free
1. Bluetooth Speakerphone
Talking over the phone while driving is not only illegal, but also unsafe. The easiest way is to switch to a hands-free device. Bluetooth speakerphones are very easy to operate with just a press of a button. This makes sure you do not compromise on safety while having an in-car phone conversation. With your attention not diverted by your mobile phone, it will be easy for you to keep an eye on your children.
2. Tablet and Holder
A tablet with a holder will make your kids whine-free and let you concentrate on your driving. They can engage themselves with their favourite movie or video while you drive them safely to their destination. Pick a tablet holder with extendable arms to enjoy different viewing angles. Strap it around the headrest support of the front seat with the tablet facing the back seat to give your kids a comfortable viewing experience.
3. Handheld Vacuum
Cleaning up isn't easy after a road trip with kids because they often cause epic mess in the car. Be a tech-savvy mom and gear yourself up with handy car vacuum cleaners. These car gadgets feature powerful suction and will clean all the dirt in a jiffy. You can even charge them in your car and easily store them in the boot because of their compact size.
4. GPS Navigators
This gadget is a must-have whether you are travelling with your kids or alone. It lets you know your way about everywhere - a new family restaurant and a community park for the children alike. Pick a navigator with additional features such as Bluetooth support, touchscreen, reverse camera, and multimedia player for extra convenience.
5. Device Chargers
Get yourself a car charger that is suitable for multiple devices. This saves you the panic from your phone's battery being low and being disconnected from your precious darling, or the tablet going off and the kids creating a ruckus. Just attach the cable with the charger and you can travel miles without worrying about your devices' battery.
With these fabulous car gadgets for mothers, you can keep your travel worries at bay. Enjoy travelling carefree and let your kids discover the beautiful world around them. Read more
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16:8 Diet Plan- My Experience
I have never dieted in my entire life. This is the first time I started to do but in a good manner. Dieting particularly does not mean to give up eating and starve the whole day. Dieting means to eat in a clean manner.
I am a first-time mom of 18 months baby. After pregnancy, I desperately wanted to lose so much of weight that I have put on, lot of weight you can say. I was 57 kg before pregnancy and 80 kgs at the end of my 3rd trimester. After almost 1 year I weighed 70 kgs approximately and I was just hopeless to lose weight.
One friend suggested me about 8 hours of eating diet plan. I was like, "Ok I can do this as this is simple and no need to cook and plan extra with this." What is 8 hours of diet? 8 hours diet or you can say 16:8 hours of diet, is where you eat for 8 hours do fasting for 16 hours. It is believed that our body works best when we eat and fast.
This diet plan basically limits eating to 8 hours and for the rest of the time, you can fast. There is no restriction on eating but eating healthy and avoid junk food. You can eat whatever and whenever you want to eat.
How to lose extra weight?
Eat your daily food during the 8 hours. You can create your own time frame like you can start your day with breakfast at 9 in the morning, lunch at 1 pm and dinner by 5 pm. You can take your snacks and drinks in between but keep in mind that you can't eat after 5 pm and before 9 am. Make a time frame of 8 hours which works best for you.
Eat your normal meals in an appropriate portion.
No sugary drinks. You can take only one cup of tea or coffee for the entire day (avoid fasting time and in the morning).
Exercise is not compulsory. If you want you can do it.
Drink plenty of water. whenever you feel hungry in 16 hours of fasting, drink water and nothing else is allowed.
If you want to follow 8 hours of diet just remember one thing. Taking tea or coffee with milk or sugar in the morning will destroy the magic of this diet. This is because, after 16 hours of fasting, your body starts burning fat but if you take any creamy or sugary foods, the body stops burning fat. It will burn fat but not as fast as you want. If you want to lose weight fast and without knowing anybody about your secret, just avoid sugar and cream in 16 hours. You can have as much water as you want.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her.
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Dr Ghouse has added a new answer
Expecting Mom due in 4 months
9 hours ago
Q. hi doctor from two days i am eating milk cream with sugar and i want to burn it in my stomach I am 5 month pregnant plzz help ??
Dr Ghouse
Paediatrician
8 hours ago
A. at present weight no exercise is other than moderate walking. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
8 hours ago
Q. I am in my 8th month of pregnancy (last week), and for some reason I am continously facing lot of fatigue. I am feeling deprived of energy and I don't have any energy to do anything. resting isn't Helping in any way and taking small walks isn't too. what can be the possible reason and how to overcome this.
Read moreDr Ghouse
Paediatrician
8 hours ago
A. yes that can be both physical and psychological problems during pregnancy ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Sai Prasanthi R L has added a new answer
Trying To Conceive
7 hours ago
Q. hi,
pls advice , after hcg tigger injection can we do intercourse to conceive and till when we can do ...trying to conceive
Sai Prasanthi R L
Mom of a 10 yr 2 m old boy
7 hours ago
A. Hello dear! We understand your eagerness and concern. It is advisable to check with your consulting doctor regarding this matter. Clarify your concerns and follow your doctor’s advice. Maintain a good personal hygiene routine and a healthy lifestyle
Charul Verma has added a new answer
Mom of a 1 yr 7 m old child
4 hours ago
Q. Hello my baby is 20 months old he swallowed a earpod bur he is normal he eat as well as drink please suggest???
Charul Verma
Nutritionist
4 hours ago
A. hi mom
mostly it will be out once he passes stool
but better to show to doctor
it can be checked in x ray if required
Rashmi has added a new answer
Mom of a 1 yr 7 m old child
4 hours ago
Q. Hello my baby is 20 months old by mistake he swallowed a earpod but he is normal is eat drink plz suggest??
Rashmi
Mom of a 9 yr 7 m old girl
4 hours ago
A. It’s fine it should come out into the poop of your child within 24 to 48 hours a lot of mishaps happened with kids these days but these things since they are not edible they do not get digested which is why they come out into the motion
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
2 hours ago
Q. my baby is 2 months old and she has developed a white patch on her face. What should I do?
Dr Sameer awadhiya
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47 mins ago
A. White spots on the body and face could be there sometimes, which maybe because of fungal infection or some conditions like pityriasis alba or some other factors some conditions are aggravated by dry skiniu, show a proper mousturisation is required. Also, maintain a proper hygiene and a proper assessment should be done to rule out any other causative factor
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