10 ways to avoid oversleeping

A good night’s sleep is essential for health. But oversleeping has been linked to several medical problems. If you are sleeping too much, then you are not being as productive as you want to be. Sleeping for too long can pile numerous health conditions like heart disease, diabetes. The main reason for oversleeping is linked to depression and low socioeconomic status. Fortunately, you can take a few steps to change your sleeping pattern. For this, you have to change your attitude a bit. Here are some pointers on how to avoid oversleeping.

Make a routine

Make a sleeping schedule; say, you have to sleep at 10 PM to get up at 6 AM. The first couple of days will be difficult. But if stay on your routine, it will become a habit as your body gets used to doing the same thing at the same time. Your body will adapt the changes and will sleep a certain number of hours at night.

Setup multiple alarms

Set multiple alarms like 3-5 at the same time or few minutes apart from each other. This will make constant interruptions and at the end will break your sleep. And try to get up as soon as the alarm goes off.

Opt for morning exercises

Plan to exercise in the morning. It will give you something to wake up early. Go for a jog, running or even gym. With all these exercise and work throughout the day, your body would naturally want some rest. It will make you sleep on time.

Use the sun to your advantage

Leave the drapes and curtains of your room open so that the direct sun rays can reach into your room. The dim light exposure prompts your body to start producing melatonin, a sleep hormone. The light will subdue the production of melatonin, helping you to feel more alert and active.

Drink water

Right after you wake up, drink a glass of water. Drinking water in the morning will help refresh all your senses, and you won’t feel sleepy any more. Drinking water right after you wake up soothes your system and sends a message to your brain that it’s time to wake up.

Avoid eating before sleep

If you are eating heavy for dinner, make sure to complete your dinner 2-3 hours before your sleep. As the digestive system will have to function to digest the food you eat and if you just go to bed right after you ate, it will be difficult to acquire sleep until your food is digested.

Reduce your caffeine intake

Caffeine can help you stay awake, so it is necessary not to drink caffeine too close to your bed time. You can spread your caffeine intake, by drinking something with the lower amount of caffeine or more often throughout the day instead of taking one big dose in the morning.

Listen to music

Music can help revive up the energy. If you are feeling sleepy, try to put on some headphones and listen to your favourite music, or tune up the radio. It is hard to sleep when you are humming to your favourite songs.

Wash your face with cold water

If you are feeling sleepy, go to the washroom and throw some cold water on your face or your neck. It will make you wake up as cold water will wake up all the senses of your brain and you will not fell sleepy any more.

Make your bedtime obligatory

Set up a bed time for yourself, at least 7-8 hours before you get up. To make sure you are actually going to sleep, set up a reminder on your phone an hour before your sleep. And during this one hour complete all your pre-bed time rituals like brushing your teeth and drinking a glass of water. Put off your electronics aside and go to sleep on time.