A Long Sleep
What Is Sleeping A Lot?
Sleeping a lot is known as “Hypersomnia” or long sleep, as it affects 2% of people, and these people suffer from excessive sleep, as it reaches 10 and sometimes 12 hours of sleep every night, and this condition begins in the childhood period when the person feels permanent fatigue and sleepiness, and affects The lifestyle is to sleep regularly, as the body tries to compensate for fatigue by sleeping too much.
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Some people suffer from a state of frequent sleepiness throughout the day even after taking a nap, and they sleep for long periods of up to 10-12 hours during the night, which is accompanied by problems in memory and energy, in addition to a feeling of anxiety. The state of excessive sleep usually begins in childhood, and causes problems with the person’s performance of his daily tasks and activities, and this condition usually occurs in many waking at night.
The hours the body needs to sleep according to age
The number of hours the body needs depends on the age of the person, but it may differ slightly from one person to another, in addition to other factors that affect this, including the quality of sleep and pregnancy. In general, the recommended hours of sleep for each age are as follows:
Newborns: (14-17) hours distributed throughout the day.
Infants: (12-15) hours distributed throughout the day.
Young children: (11-14) hours distributed throughout the day.
Pre-school children: (10-13) hours distributed throughout the day.
School-aged children: (9-11) hours distributed throughout the day.
Adolescents: (8-10) hours distributed throughout the day.
Adults: (7-9) hours distributed throughout the day.
Elderly: (7-8) hours distributed throughout the day.
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Reasons for sleeping too much
Underactive thyroid gland.
Narcolepsy, a sleep disorder. Sudden sleep and extreme sleepiness are signs of this disorder, which affect daily life.
Neurological disease or a blow to the head.
Sleep apnea, a condition that leads to interruption of breathing for a few seconds or minutes, which negatively affects the efficiency of sleep.
Not getting enough sleep.
Many people may suffer from excessive sleep and constant sleepiness, and sleep hours may exceed the number of normal hours that a person needs per day, and there are many reasons for sleep conditions, many of which are:
Hypersensitivity shank: It is a condition that causes hypersensitivity, which is accompanied by excessive sleepiness.
Klein Levin syndrome: A person with Kleine Levin syndrome sleeps more than usual. Where the sleep period reaches more than twelve hours at night.
Substances that stimulate depression: A person suffers from depression that is stimulated by certain substances, and suffers from sleeping more than usual.
Bipolar disorder: Bipolar disorder is a disease of the brain that causes changes in mood, energy, activity level, and ability to function.
Thyroid problems: where thyroid problems cause lethargy, fatigue and frequent sleepiness.
Other reasons lead to sleeping a lot
restless legs syndrome (RLS)
It is a disorder characterized by the desire to move the legs frequently every 20-30 seconds throughout the night. This syndrome causes the desire to sleep for long periods.
The causes of sleep, many of which are cessation of breathing, the causes of sleep, many of which are cessation of breathing.
Sleep apnea occurs when air stops entering the airway for at least 10 seconds during sleep, and the brain fails to send signals to the muscles that control breathing, and this is accompanied by snoring, and stopping breathing leads to severe sleepiness during the day.
The causes of sleep are many, including narcolepsy. The causes of sleep are many, including narcolepsy
It is a sleep disorder that causes daytime sleepiness through short moments of uncontrollable “sleep attacks” without warning and sudden loss of muscle control. Hallucinations may occur during sleep, as well as prolonged sleep at night.
Treat sleep a lot
To get a good night’s sleep, you should do the following:
Doing a sleep timing: that is, following a specific time for sleeping and waking up daily, whether it is a working day or a holiday, when organizing sleep in this way, the body gets used to it.
Taking care of the sleep environment: a comfortable place makes it easier for the body to fall asleep at the right time. It must be ensured that the room is quiet, dark, and moderately cool, and it is advised not to sleep while the TV is on, even if it is without sound, and that the bed and pillow must be comfortable.
Turning off mobile phones and computers: The lights of these devices, which are known as blue light, disrupt a person’s biological clock, which leads to sleep disturbance. It is advised not to use these lights unless necessary in the three or four hours before bedtime.
Commitment to healthy habits during the day: Paying attention to healthy habits is important to obtain a moderate sleep. Caffeine leads to alertness if it is consumed several hours before bedtime, as it remains in the body for a long time. Although alcohol has hypnotic properties, it destroys the quality of sleep. . Exercise, although it is important for the health of the body and for obtaining sufficient sleep, but it disrupts sleep if it is practiced at night.
Go to bed early: to get enough sleep at night.
The Duration of Sleep
One of the primary factors that can affect the quality of your sleep is the duration of your sleep. While the recommended sleep duration for adults is between 7–9 hours, the ideal duration can vary from person to person. Some people may feel rested after just six hours of sleep, while others may need more than ten hours to feel fully rested.
It’s essential to pay attention to your body’s needs and adjust your sleep duration accordingly. As Dr. Michael Breus, a sleep specialist, says, “It’s not the number of hours of sleep that matters, it’s the quality of those hours.”
Another factor that can affect the quality of your sleep is the stage of sleep you’re in when you wake up. There are four stages of sleep, and each stage plays a crucial role in the overall quality of your sleep.
During the first two stages, your body is preparing for deep sleep, and during stages three and four, your body is in a state of deep sleep. Deep sleep is essential for restoring your body’s energy and repairing any damage that may have occurred throughout the day.
However, if you wake up during deep sleep, you may feel groggy and tired, even if you’ve slept for a long time. This is because your body needs time to adjust to the waking state from a deep sleep state.
Apart from sleep duration and sleep stages, there are several other factors that can affect the quality of your sleep. Sleep disorders such as sleep apnea, chronic pain, and stress can all disrupt your sleep and leave you feeling tired even after a long sleep.
It’s important to seek medical help if you’re experiencing persistent fatigue despite getting enough sleep. A medical professional can help determine the underlying cause of your fatigue and suggest appropriate treatments.
Improving Sleep Quality
Improving the quality of your sleep can help you feel more rested and alert throughout the day. Here are some tips to improve your sleep quality:
Stick to a regular sleep schedule
Create a relaxing bedtime routine
Make sure your sleep environment is comfortable and conducive to sleep
Avoid caffeine and alcohol before bedtime
Exercise regularly but not close to bedtime
Manage stress with relaxation techniques such as meditation or deep breathing exercises.
Feeling tired after a long sleep can be caused by several factors, including sleep duration, sleep stages, and underlying medical conditions. By paying attention to your body’s needs, seeking medical help if necessary, and adopting healthy sleep habits, you can improve your overall well-being and feel more rested and alert throughout the day.
Tips to overcome excessive sleep
1- Determine a specific schedule for sleeping hours.
2- Follow some things that help relax, such as listening to soft music and drinking warm herbal drinks.
3- Do not go to bed unless you have a strong desire to sleep.
4- Avoid stimulant and alcoholic beverages before going to bed.
5- Turning off mobile phones when going to sleep.