Simple Hacks to Avoid Oversleeping Before it Becomes Your Habit

The most common advice one gets is to sleep for a good amount to remain healthy and active otherwise it can take a heavy toll on their health which is correct whereas the vice versa is also true, i.e. sleeping too much can have negative impacts on your health and wellbeing.

Oversleeping may lead to an increased risk of diabetes, heart disease, stroke and other diseases.

Oversleeping is defined as when you struggle to wake up to your alarm every morning and thereafter sleeps in for longer than the expected wake-up time. This finally leaves you feeling tired throughout the day even after taking short naps.

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Some of the symptoms of getting in too much sleep are fatigue, weight gain, headache, back pain, depression, etc. If these symptoms are not taken care of at the initial stage, they can lead to long term effects which could be much more severe.




There are many techniques that may help you to combat the habit of oversleeping in an easy way. Few of them are enlisted here for you –


Make a change in your Alarm Habits and stop hitting the Snooze button – 

If you are among those people who desperately need an alarm clock to open their eyes then it is better to use those clocks which have gradual wake up sounds and you need to put the clock on the other side of the bed to stop yourself from pressing the snooze button. Otherwise, you can now allow yourself to wake up naturally rather than being suddenly woken up by alarm sounds, or its time for you to improve your relationship with your clock. 

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Get out of your bed as soon as you wake up naturally or by alarm sound to avoid the temptation of sleeping more and more.



Avoid the urge to take Naps – 

The normal cycle of the human body works like 7-9 hours of sound sleep and followed by 15 to 17 hours of complete wakefulness which implies there is no need for nap breaks in the day time.

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When you really don’t need naps and you opt to take one than it can make you feel overtired or an urge to sleep more leading to lethargic behavior. 



Avoid Sleeping for long on Weekends even when your Mind Urge for it – 

When you wake up and sleep at the same time each and every day it helps your body to maintain a sleep/wake cycle. Your body takes some time to get used to the daily pattern but once it’s done it will be of great benefit for you.

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You can use different online apps to set your reminders for sleeping time and wake up time. Maintain a sleeping schedule will also help you in stopping yourself from oversleeping on weekends as well.



Follow a relaxing Bedtime Routine -

For quality sleep every night, you can include some relaxing and calming evening activities that can soothe your mind, body, and soul before you go to sleep.

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Some of the activities which you can include in your evening schedule are listening to music, meditation, drink some caffeine-free herbal tea, take a shower, read a book, etc. 





Maintain a Sleep Diary – 

Maintain a journal and start recording your daily sleep time in it, which will help you to keep a track of whether you are getting enough sleep or not.

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Make notes of everything around you that are affecting your sleep like noise levels, what you ate and drink, your sleeping positions which will make you aware of the factors that are enhancing or degrading your sleep quality.



Don’t Overthink about it – 

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Worrying and overthinking about it will only keep you awake late at night which will make you wake up late next morning. Maintain a healthy daily routine to improve your sleep cycle. And remember not to get frustrated if things instantly don’t work for you.


If none of the tips help you in maintaining a good sleep schedule and in combating oversleeping problems, then it may be some of the sleeping disorders with you for which you can take help and advice from some medical professionals.


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