Oversleeping: Everything you need to know about the phenomenon of hypersomnia

We all know that a good night's sleep is precious and not easily replenished. Otherwise, we feel tired during the day without mood and energy, while at the same time there are risks for both our physical and mental health.

But how much sleep do you need every day?

Sleep needs largely depend on age , since each age stage has its own particularities. However, these needs are often affected by other factors that may have arisen, such as, for example, the period of pregnancy, a cold, the great strain at work or even the period of a forced quarantine like this season. All of the above are common causes that affect our sleep, reducing the hours we sleep or altering the quality of these hours. But what if you feel like you're sleeping too much? Excessive sleepiness or hypersomnia , also known as oversleeping, can be a sign of many different medical problems and, if left untreated, can lead to even more serious health risks.

Possible causes of oversleeping

Excessive sleep is called hypersomnia or "long sleep". This condition affects about 2% of people worldwide. People with hypersomnia may require 10 to 12 hours of sleep each night to feel better. Since daily life may include situations that do not allow for this long rest, people with hypersomnia may feel excessively tired during the day, resulting in periods of time off or vacations, sleeping up to 15 hours daily. Lifestyle factors can play a key role in the manifestation of this phenomenon. If you lack quality sleep or don't get enough sleep for a long period of time, the body usually tries to compensate by oversleeping. At the same time, there are some additional health conditions that can cause the tendency to oversleep, such as:

• thyroid issues
• heart disease
• sleep apnea
• depression
• narcolepsy
• certain medicines

Common problems caused by hypersomnia

The phenomenon of oversleeping can cause a number of issues that make a person's daily life difficult, such as:

• Feeling restless
• Low energy
• Memory problems

In fact, when someone experiences hypersomnia problems for a long time, then the threats can be even more dangerous, reaching the point of being related to:

• headaches
• portliness
• diabetes
• depression
• heart disease

Coping – Write down what is happening to you

If excessive sleep cannot be attributed to other medical conditions, your doctor may recommend the following:

• Rate your sleepiness on the Epworth Sleepiness Scale. You will have your sleepiness assessed to help your doctor understand how sleep affects your daily life.
• Keep a sleep diary. You will record your sleep habits, such as when you go to sleep, when you wake up, and how often you wake up, so that your doctor can look for your sleep patterns.
• Get a polysomogram. You'll spend the night in a sleep center, where connected to a monitor that measures brain activity, eye movement, leg movement, heart rate, and more, a graph of your body's processes while you sleep will be created.
• Take a sleep latency test. This test is usually performed the day after a polysomy test.

The 5 practical tips against hypersomnia

After you have examined with the help of a specialist the symptoms of hypersomnia you are experiencing and having ruled out possible pathological or other causes that require special treatment, a practical and simple way to enjoy a healthy and beneficial sleep again is to adopt ... some highly effective sleeping habits . 1. Try a sleep schedule Go to bed and wake up at the same time every day, even on weekends. When you go to bed and wake up at the same time every day, you are conditioning your body to wait for bedtime during this time. 2. Create an ideal sleep environment Being comfortable will help your body "surrender" to sleep. Make sure your room is cool, dark and quiet. 3. Turn off your devices Computer and smartphone screens emit what is called blue light. At night this kind of light can disrupt your body's natural circadian rhythm and disrupt sleep. Turn off your electronic devices and limit your exposure to blue light two to three hours before bed. 4. Watch your lifestyle habits Taking care of yourself during your waking hours will help your sleep. Think about the things you consume. Caffeine can overstimulate you if consumed too close to bedtime. Alcohol may make you sleepy, but it actually makes your sleep quality worse. Herbal tea or warm milk are better substitutes. Exercise is also good for your body, but not too close to bedtime as it can disrupt your need for relaxation. 5. Select the appropriate mattress The ideal sleeping mattress that meets our physical needs is an integral part of quality sleep. Not a little, not a lot, on the mattress we are called to spend almost 1/3 of our life and for this reason, it is very important to make sure that we make a choice that really causes a beneficial feeling of relief as soon as we lie down! *All scientific information and medical evidence contained in the article has been edited by Debra Rose Wilson, Psychologist Health , Ph.D., MSN, RN, IBCLC, AHN-BC, CHT