We all know that good sleep is very important but like the saying goes “too much of anything is bad”. But can you oversleep?

OVERSLEEPING

A lot has been said about the dangers of not getting enough sleep but we don’t talk about sleeping too much. Medical experts agree that 7-8 hours is the perfect sleep range for adults between the age of 18-64 years. Oversleeping is a health condition called “Hypersomnia”

When a person sleeps above 9 hours then the quality of sleep should be evaluated. A lot of times when the quality of sleep is poor it could result in a long time in bed. Your body needs deep restorative sleep, and if that is not happening during the recommended 7-8 hours, your body will intuitively try to prolong the sleep period to obtain the quality of sleep it needs. Lifestyle factors can also play a part. If you don’t get enough sleep regularly, your body may try to make up for it by oversleeping.

CONSEQUENCES OF OVERSLEEPING

For people with hypersomnia, oversleeping may cause the following issues:

• anxiety
• low energy
• memory problems
• headaches
• Obesity
• Diabetes
• Back pains
• Increased rate of heart disease

People who oversleep may also be at a higher risk of experiencing auto accidents because there is a chance that you sleep off while driving.

TIPS TO GETTING QUALITY SLEEP WITHOUT SLEEPING TOO MUCH

If you sleep too much, it affects your health. But how do you get the right amount of sleep? Answer: bet on quality sleep!

Here are some brief tips to maintain/improve the quality of your sleep:

• Get enough sleep (usually 7 to 8 hours a night for an adult).
• Go to bed as soon as you feel tired at night.
• Do not eat too much at night.
• Limit stimulants such as coffee or tea, and if possible, avoid them at the end of the day.
• Relax in the evening with a suitable activity, such as reading.

CONCLUSION

By promoting quality sleep and a sleep duration that is within the norm for your age group, you can avoid having to extend your sleep hours to compensate for the fact that you don’t sleep well at night. If your bed is the reason you are not sleeping well, then invest in our pocket spring mattress that guarantees quality sleep.

Creating a bedtime routine is one of the smartest things you can do for yourself. After the stress and mental overdrive, a bedtime routine can help you slow down to relax.

The interesting thing about a bedtime routine is that it is designed for you. Creating a bedtime routine puts your body in a relaxed state. By the time you’re finished, your body should feel relaxed and ready for bed.

Our routine is just to serve as an inspiration to create yours. You don’t have to follow everything, just pick what’s convenient for you. The most important thing is that you create a routine that helps you feel relaxed.

BEDTIME ROUTINES SUGGESTIONS

SET A BEDTIME ALARM

Having an alarm that reminds you it’s time to sleep helps you keep your activities in check. You can set an alarm on your phone using the iPhone timer or Android mobile app. This would make your bedtime consistent each night.

EAT A LIGHT AND HEALTHY MEAL BEFORE BEDTIME

It is important that you watch what you eat before bedtime because what you eat has a way of affecting your sleep. Heavy food that is spicy or fatty is tougher for the stomach to digest than lighter ones (like fruits or whole grains). And indigestion before bedtime makes it harder for your body to relax and drift off to sleep. It is recommended to eat a heavy breakfast and a lighter dinner.

TAKE A SHOWER

Taking a shower, one or two hours before bedtime has a way of keeping you calm, it also lowers your body temperature and helps you sleep better.

TURN OFF ELECTRONIC DEVICES BEFORE YOU SLEEP

I know you want to relax and catch up with what’s happening on social media but you have to have some guidelines. Screens from TVs, smartphones and laptops emit blue light that stimulates the body’s internal clock (circadian rhythm), keeping you buzzing long after it’s time to hibernate for the night.

It’s recommended to shut off screens 30 to 45 minutes before sleep. When it comes to getting a full night’s rest, there’s a thin line between sleep and technology. You can always binge-watch your Netflix series and catch up on Instagram later.

CREATING A TO-DO LIST

Creating a to-do list prevents the mind from worrying about tomorrow’s tasks. Writing a to-do list during bedtime helps to release anxiety and organizes your future responsibilities. When morning comes, you already have an idea of how your day will look like.

WRITE DOWN IN A JOURNAL

Writing is very therapeutic; it can help you calm down and keep you relaxed by reducing stress and helping you remember good ideas before sleep. You don’t need to write a whole book, but you can address the thoughts and emotions that you’ve been holding on to.

RELAX YOUR MUSCLES WITH A YOGA SESSION

Having a yoga session before you sleep is a stress reliever. It will decelerate your mind and body, relieve tension and help you sleep better.

CREATE A BEDTIME PLAYLIST

Music is very therapeutic. Psychology studies have shown that listening to music can help encourage sleep and improve sleep quality. You can create a playlist for your bedtime, whatever genre you are comfortable with but classical music, jazz and R&B can give you a calm atmosphere.

CREATE A HEALTHY AND SERENE AURA WITH AROMATHERAPY CANDLES OR DIFFUSERS

Aromatherapy candles and diffusers can help reduce stress and promote good sleep. You can try collections like Grapefruit & Mimosa, Hibiscus, Apple Blossom, Orris & Ylang Ylang, Joyous, Heavenly and so much more (click for more).

CONCLUSION

Your bedtime routine can be between 30 -60 minutes. This will give you enough time to unwind without feeling rushed. The aim is to build consistency, which will help prepare your body for sleep and encourage productivity the next day.

When you have a bedtime routine it can help improve your mood, reduce tension and keep you organized.

Creating a bedtime routine can help you unwind and close the day. Once you are relaxed and ready for bed, climb into your comfy pocket spring mattress with your therapeutic pillow and comfortably find your way into dreamland.