The Dangers of Sleeping Too Much

In the story of Goldilocks and the 3 Bears, Baby Bear’s porridge was not too hot and not too cold, but just right. The same is true with sleep. Too much sleep can be just as unhealthy as not enough sleep.

Researchers have linked poor sleep habits to a number of ailments; from short-term memory loss and behavioral problems, to weight gain, diabetes and even an increased risk of cancer.

After reviewing more than 300 studies to ascertain how many hours of sleep most people need to maintain good health, a panel of experts concluded that most adults need seven to nine hours, or right around eight hours, of sleep each night. That is the same number of hours that we have been hearing all of our lives, without the benefit of any scientific studies.

Studies suggest consistently sleeping less than seven hours, or more than nine, with the exception of children and teens, is associated with health risks.

Sleeping More Than Eight Hours May Increase Stroke Risk in Seniors:

According to one of the most recent analyses seniors who regularly slept more than eight hours per night had a 46% increased risk of stroke compared to those who slept between six and eight hours per night.

Interestingly, those whose sleep pattern changed over the nearly decade-long study, going from sleeping less than six hours to sleeping for more than eight hours per night, had about four times higher risk of stroke compared to those whose sleep remained consistently average throughout. The cause for these findings, however, is still unclear.

Seven Health Risks Associated with Sleeping Too Much:

1. Depression
2. Diabetes
3. Weight gain
4. Cardiac problems
5. Memory loss and declined brain function
6. Headaches
7. Premature death

Daylight Helps Anchor Your Circadian Rhythms:

Light is a crucial component of sleep. One of the reasons why so many people struggle with poor sleep is due to the prevalence of unnatural lighting. When you spend the majority of your day in a windowless environment and your evenings in rooms bathed in artificial light, your brain struggles to determine what time it is. Sleep dysfunctions such as insomnia can easily result. Natural sunlight serves as the major synchronizer of the master clock inside your brain. In terms of practical advice to help you maintain a healthy master clock timing, you want to get bright light exposure during the day. 30 to 60 minutes of outdoor light exposure per day should help tremendously. This means that even just going outside for half an hour at lunch time can provide you with the majority of anchoring light you need to maintain a healthy circadian rhythm. The ideal time to go outdoors is right around solar noon, but any time during daylight hours is useful.

More Sleep Tips:

1. Avoid watching TV or using your computer in the evening for at least an hour or so before going to bed.
2. Sleep in a dark room.
3. if you need a source of light for navigation at night, install a low-wattage yellow, orange, or red light bulb.
4. Keep the temperature in your bedroom below 70 degrees.
5. Take a hot bath 90 to 120 minutes before bedtime.
6. Avoid electromagnetic fields (EMFs) in your bedroom.

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