Do you find it hard to fall asleep in the evening and in the morning it seems almost impossible to wake up? Often too much sleep is due to a bad night routine or a small number of hours of sleep. When we sleep too much, we risk being late for school or work, feeling tired and sleepy during the day and not being able to rest properly the next night.
Steps
Part 1 of 4: Modify Your Morning Routine
Step 1. Avoid using the "snooze" function of the alarm clock
While the idea of sleeping another five minutes may seem very tempting, try to understand that using the "snooze" function will only make you feel even more tired. Each time you press that button, you will cause your brain to sink back into sleep. When you finally have to wake up, you will feel groggy and even more tired than when you first turned off the alarm.
If possible, use an alarm without this feature, or alternatively remember to disable it
Step 2. Put the alarm away from the bed
Instead of keeping it on the bedside table, where you can easily reach it to turn it off or to press the "snooze" button, place the alarm in a spot that forces you to get out of bed. In this way you will be forced to get up to turn it off.
For example, you could put the alarm clock in the locker room or on the other side of the room. Or, if you think you can still hear it, you could place it in an adjacent room, such as the bathroom
Step 3. Ensure a gentle awakening with an alarm clock with a gradually increasing light
The intensity of the light will gradually increase starting from 30 minutes before the wake-up time, favoring a slow and natural awakening without the shock of a loud and sudden sound. Gradually rising lights are also ideal for dark winter mornings, when getting out of bed seems to be even more difficult.
You can find this type of alarm clock online or in specialty stores
Step 4. Establish a positive and consistent morning routine
Stretch and get out of bed, open the curtains in your room to let the daylight in. Learn to view each new awakening in positive terms and to think confidently about the day that has begun.
If you wish, establish an hourly routine for breakfast and dressing. As soon as it's ready, it also plans the next duties and pleasures of the day
Step 5. Try to wake up without using the alarm
By establishing and adhering to a sleep pattern based on regular schedules, you will soon be able to wake up on your own, without needing to hear the alarm sound and without risking sleeping too much.
By going to sleep and waking up at the same time every day, you will be able to program your body and get it used to maintaining regular sleep patterns. With practice, your mind will learn to set its own alarm clock, allowing you to get up at the same time every day without resorting to any outside help
Part 2 of 4: Changing Your Sleep Habits
Step 1. Maintain a regular sleep pattern
Establish a schedule that allows you to go to sleep and get up at the same time each day, even on weekends or holidays. The number of hours of sleep necessary to ensure maximum functionality of the body during the day varies from person to person, but on average it is between 7 and 9 hours.
- A teenager needs more sleep than an adult. A young body needs a lot of rest during development.
- Some require more sleep than others. There are few people who can rest well sleeping six hours a night; others require at least ten. Respect this difference: if a person needs to rest longer, it does not necessarily mean that they are lazy.
- Some people mistakenly think that sleeping one hour less than usual cannot affect their daily life in any way and believe they can catch up on lost sleep over the weekend. In fact, however, every small change in your sleep pattern can negatively affect your sleep habits or make you feel very tired when you wake up.
- The belief that the body adapts quickly to different sleep patterns is a myth. While most people can reset their biological clock, this can only be done on a scheduled basis, and again for no more than an hour or two a day. It may take more than a week for your internal clock to adjust to a significantly different time zone than yours or a new night shift.
- Sleeping more at night may not always restore your body after intense daytime fatigue. The amount of sleep at night is certainly important, but its quality is even more important. With poor quality sleep, even 8 or 9 hours spent in bed may not be enough to make you feel rested.
Step 2. Turn off all distractions and all electronic devices in the hours leading up to bedtime
Stop using TVs, smartphones, tablets and computers or completely avoid using them in your bedroom. The type of light emitted by the screens of these electronic devices tends to stimulate the brain, block the production of melatonin (a substance that promotes sleep), and negatively interfere with your internal biological clock.
Alternatively, you can choose to schedule your computer to shut down automatically. In this way it will not be possible for you to work late in the evening or in the moments preceding sleep; functions of this type are present on both Windows and Mac systems. Similarly, if you want your computer to be ready to work in the morning when you wake up, you can schedule a time for automatic startup
Step 3. Set an alarm to remind you that it's time to go to sleep
If you tend to get overly involved in evening activities or conversations, forgetting to stick to your good sleep habits, set an alarm on your phone or computer to warn you that there are only 90 minutes left until you need to go to sleep.
If during the last hours of the day you prefer to stop using all electronic devices, you can use an alarm clock or ask a family member to help you remember that sleep time is approaching
Step 4. Engage in a relaxing activity before bed
You could choose to take a hot bath, read a book, or have a nice chat with your partner. Doing something to help you calm down will help your brain relax and "shut down".
- Playing on a computer or mobile device is not a good habit; the body may be relaxed, but the mind may be subjected to too much stimulation, besides the cat that the radiated light keeps the brain alert.
- The same goes for the TV: this device keeps the mind active.
- If you're tossing and turning unnecessarily in the sheets, don't stand in bed looking at the ceiling. Choose to do something relaxing, while remaining in bed, to be able to calm down and distract your mind from your inability to fall asleep. Thanks to the newly acquired tranquility, in a short time you may be able to fall asleep without difficulty.
- Avoid turning on your TV, game console, computer, or any other electronic device.
- Instead, try activities like reading, washing dishes, embroidering, making a washing machine, origami, or the like.
Step 5. Keep your bedroom dark, cool and quiet
Block out the light coming from the windows by using blackout curtains. Cover the electronic screens of TVs, computers, etc., so that the light does not disturb the darkness of the room. If you wish, you can wear a sleep mask, with which to cover your eyes and promote sleep.
- Sleeping in a cool room will ensure you get a better sleep. A drop in core body temperature due to a cool outside environment can trigger your need for sleep and help you fall asleep quickly.
- If you have trouble sleeping due to loud noises coming from outside or from a snoring partner, consider using a pair of earplugs or a white noise player.
Step 6. Wake up to the sun
If you wish, you can set a timer that allows sunlight to enter your room at the same time each morning. Sunlight favors the daily reset of your biological clock, it also prevents you from sleeping for too long as it triggers the awakening of the body.
For anyone struggling to fall asleep, sleep experts recommend exposing yourself to an hour of morning sunlight
Part 3 of 4: Changing Your Day Habits
Step 1. Avoid caffeine during the last 4-6 hours of the day
In case you decide to drink coffee at 7pm, at 11pm half of the caffeine you consume would still be in your body. Caffeine is a stimulant found in coffee, tea, chocolate, fizzy drinks, diet medications, and some pain relievers. Try to completely eliminate caffeine from your diet or at least limit your intake during the afternoon and evening hours.
Alcoholic beverages also negatively affect sleep, preventing you from sleeping deeply and entering REM sleep. Because alcohol forces you to stay in the lightest stages of sleep, you may risk waking up multiple times during the night and having a hard time falling back asleep. To ensure your body gets a good night's sleep and doesn't risk oversleeping the next morning, stop drinking alcohol 1-2 hours before bedtime
Step 2. Avoid naps after 3pm
Normally, the best time to take a nap is before this time and is when you feel a little sleepy and struggle to stay focused. Napping before 3pm shouldn't interfere with your night's sleep.
If you decide to take a nap, don't sleep more than 10-30 minutes. In this way you will not suffer the phenomenon called "sleep inertia", that is, that state of numbness and disorientation typical of when you sleep for more than 30 minutes. Putting a time limit on your naps will also allow you not to feel the need to sleep too much the next morning, precisely because they won't interfere with your night routine
Step 3. Keep a sleep diary
A sleep diary is a useful tool in identifying any bad habits that cause you to stay awake at night and feel the need to sleep too much in the morning. Your diary may also help you highlight any symptoms that may be attributable to a sleep disorder. Update it daily by describing:
- What time did you go to bed and what time did you get up;
- The total number of hours you sleep and the quality of your sleep.
- The amount of time you spent awake and what you did during those moments. For example: "I lay in bed with my eyes closed", "I counted sheep", "I read a book";
- The type and quantity of food and drinks consumed during the last hours of the day;
- Your mood and feelings before sleep, for example "happiness", "stress" or "anxiety".
- The amount of time it took you to wake up and get up in the morning and the number of times you pressed the "snooze" button on your alarm;
- Any medications taken, for example sleeping pills, including doses and time of intake;
- Reread your diary and note the repetition of any possible triggers for your oversleeping and think about limiting or preventing it. For example, you may notice that on Friday nights you usually have a couple of beers and that the same night you tend to sleep badly. Avoid drinking alcohol next Friday and see if your sleep quality improves.
Step 4. Use sleeping pills only when necessary
Taking medications that help you sleep for a short period of time, and only with a prescription, can be a useful solution. However, remember that this should only be a temporary remedy. In the long run, sleeping pills tend to worsen pre-existing sleep disorders and can often cause insomnia.
- Use sleeping pills only in rare cases and for short periods of time, for example if you need to cross several time zones in a few days or rest after medical intervention.
- Using sleeping pills only when needed, rather than daily, will allow you not to develop an addiction to these drugs and to be able to sleep without the need to take them.
Step 5. Also beware of over-the-counter medications that can cause insomnia and sleep disturbances
The side effects of many commonly used medications include impaired sleep at night and mental clarity during wakefulness. Medicines to look out for because they can negatively affect sleep include:
- Nasal decongestants;
- Aspirin and other migraine medications
- Pain relievers that contain caffeine;
- Cold and allergy medications that contain antihistamines. If you are taking any of the listed medicines, try to reduce the dosage or treat your condition with alternative methods.
Part 4 of 4: See Your Doctor
Step 1. Discuss with your doctor the consequences of your tendency to oversleep
If you hang out in bed every day, you may suffer from headaches or back pain. In fact, sleeping too much affects brain neurotransmitters and causes migraines, while staying too long on a normal mattress can cause back pain.
Sleeping too much can also cause psychological disturbances, including anxiety, depression, and sleepiness. Your doctor will be able to treat the side effects of your oversleeping by suggesting that you change your day and night habits, or by prescribing certain medications
Step 2. Undergo specific tests and find out if you suffer from sleep disorders
Tell your doctor about your sleep-related symptoms, habits, and problems. If you can't get up in the morning because you tend to sleep too much, if during the day you struggle not to fall asleep every time you sit still, if you happen to doze off while you are behind the wheel or if you can't help but take caffeine daily to being able to stay awake, perhaps you suffer from sleep disturbances. There are four main sleep disorders:
- Insomnia: the most common sleep disorder and one of the causes of oversleeping. Often insomnia is just a symptom of another problem, such as stress, anxiety, or depression. An incorrect lifestyle can also be the cause of insomnia, for example due to caffeine abuse or lack of exercise. Last but not least, the medications taken or jet lag can contribute to insomnia.
- Sleep apnea: These occur when, during sleep, breathing stops temporarily due to a blockage of the upper respiratory tract. Such pauses in breathing interfere with sleep, causing multiple nocturnal awakenings. Sleep apnea is a serious and potentially fatal disease; if you suffer from this disorder it is important to contact your doctor and equip yourself with a CPAP machine (from the English Continuous Positive Airway Pressure). This instrument delivers constant pressure capable of keeping the airways open, allowing you to breathe well during the night.
- Restless Legs Syndrome (RLS) is a sleep disorder caused by the overwhelming need to move the arms and legs. Usually the need to make movements appears when you are lying in bed and is manifested by an annoying tingling in the limbs.
- Narcolepsy: This sleep disorder causes excessive and uncontrollable daytime sleepiness and is caused by a dysfunction of the brain mechanism that controls sleep and wakefulness. A narcoleptic person can suffer from true "sleep attacks", in which they cannot help but fall asleep while talking, working or behind the wheel.
Step 3. Talk to your doctor and consider going to a sleep medicine center
In these facilities, specialists study patients' sleep patterns, brain waves, heart rhythms and rapid eye movements (REM), using devices that are attached directly to the body. Sleep experts are able to analyze the results of the measurements and design a personalized healing treatment.
