BrandFiesta - a Social Web Directory & Blog

Free Advertising , Web Directory, Article Submissions , and Guest Blogging


You are not connected. Please login or register

How to Stop Sleeping Too Much

Go down  Message [Page 1 of 1]

1 How to Stop Sleeping Too Much on Thu Sep 20, 2012 2:35 pm

lerinha

avatar
1

Determine if you really are sleeping too. Besides
an obvious inability to get get up on time to work, go to school or
meet other commitments, so whether you are sleeping too much, you need
to analyze the amount of hours you are sleeping. If, as an adult, you're sleeping more than 11 hours a night, then it is likely that you are sleeping too much. This can cause excessive daytime sleepiness and a desire to sleep more. The sleep pattern necessary for an adult is between 6 and 8 hours, with slight variations individual using these averages. Sleeping
hours will vary slightly from person to person, the type of work and
power, but for a healthy adult, the average is 6-8 hours of
uninterrupted sleep per night.




2

Consult your doctor. It
is important that you first remove the possibility of underlying health
problems, and only then look for other reasons for the fact that you
are sleeping more hours than normal. There
are a few medical reasons why patients may be sleeping too much, and
your doctor may identify them and provide advice and guidance if
needed. Sleep-related
problems can be caused by a number of conditions, diseases and
disorders, including depression, seasonal affective disorder, glandular
fever, heart problems, cancer, thyroid problems, etc.. The medication may also be a problem.

* Hypersomnia is a condition of excessive sleepiness. The
desire to continue sleeping more than usual 7 to 8 hours may have its
origins in work shifts varied with time, sleep disorders, sleep broken
(interrupted several times by several factors), time zone changes,
medication and psychiatric illnesses. And the lack of adequate sleep can result in hypersomnia as a way to compensate and recover the necessary hours of sleep. So
you can understand when a person travels to a country with a different
time zone, the guidance is not always conform to the body, even when a
person is tired and sleep only when the time is normal sleep for this
country. That is usually the body tries to compensate for the hours of sleep they were "denied" the last time you tried to sleep. If
there is no routine or there is any disorder that is interfering with
your sleep, your body will try to compensate increasingly breaking all
sleep patterns.


Self Help to Stop Sleeping Too Much


One.

1

The first step will give a "Reset" button, restore your biological clock. You can change your sleep pattern, just go to bed the same time every night and every morning, getting up in the same time. Put
a clock to wake up at least an hour early, preferably leaving enough
time for you to prepare for the day without having to hurry up and do
it all running. Eventually,
your body will naturally, and you will get used to waking up at the
same time, so you can always sleep at the same time.


* Persist and keep following this routine, even when it seems that is not working. It
takes time to overcome old habits of sleeping too much, but you're
reorganizing your body, "calibrating" your biological clock and trying
to get used to the new routine, so keep persevering and you will see
results.

* Do not worry about the lack of sleep the night before. Always keep the focus on that night and will do everything possible to get to sleep on time and without disruption.

2nd.

2

Tell yourself that you will wake up in time the next morning. This
may seem simplistic and nonsensical, but you need to make a decision
and commit to not oversleep, so this decision penetrate your
subconscious mind and becomes a choice to get up in time. Many people make the choice to wake up without the use of an alarm clock and can wake up on time every day. At least make the choice to get up on time, using your alarm clock.

* Consider why you prefer to sleep too. You are using your sleep as a means to avoid or escape the next day? If so, what's wrong with the following day that makes it so undesirable? Commit to creating a better sense for your life is more important than escape it.

* You tell yourself that you need more sleep than others? This is an excuse. Unless
you have a proven medical condition that requires you to sleep more,
this is a way to circumvent the real issues of life, like hating your
job or do not want to help with something, etc.. Face the real problem and stop making excuses pointless to escape the challenges of his life.

3rd.

3

Find a reason to get up on time every day. It is possible that your morning routine is to get up, get dressed, eat, brush your teeth and run out the door. In
the midst of this, you may also need to prepare lunches, organizing
things other people (especially children) and quickly get the things
you need to take to work, to school, etc.. If you can not fit something you like to do in the short time available, there is less reason to get up in time. Find
something you like to do and reorganize your morning routine so you can
do something like that as the first thing of the day, even if it means
you have to go to sleep an hour earlier. For example, you might like to read for half an hour or writing in your journal. Or maybe this is a good time to take a run, walk with your dog or take a sequence of exercises. Early
morning, exercise will benefit you throughout the rest of the day, so
this could be a great way to start your day and a good reason to jump
out of bed on time.

*
Some negative reasons for not staying in bed include the fact that
people who sleep 9-11 hours seem to have an increase of 38% chance of
suffering from coronary heart disease, increased headaches during the
day, back pain, obesity and early death.

* Have you ever thought about the amount of time they are wasting while sleeping? You can never recover that wasted all this time sleeping. Have you ever thought you could be doing something creative, exciting, constructive, interesting and worth doing?

*
If you're familiar with the feeling of being groggy all day by
oversleeping always, you certainly can blame the fact that he was
sleeping excessively.

4th.

4

Reduce the amount of sleep gradually. If
you have recently slept 11 hours and want to get 8 hours of sleep per
night, do it gradually, gradually decreasing, as in a period of one
week. For
example, try getting up half an hour early the first week, then another
half hour the following week, and so on, until you reach your target of
8 hours per night. This
method will facilitate their gradual adjustment to new time for sleep
rather than push it to a completely different routine, making you more
likely to actually change their habits for doing the whole thing
gradually. This is perhaps the biggest mistake of most people who want to change their routine and sleep less. Usually, people decide who will sleep less and simply put the clock to awaken three hours earlier than usual. Without any rearrangement of your schedule, these people follow with their affairs "falling asleep" throughout the day. When they get home, go to bed at exactly the same time as all other days. The other day, when the alarm sounds, the off and continue to sleep. Therefore, it is better to do things gradually, because the chances of success will be much greater.

5th.

5

Do not overfill. Take short breaks when necessary, organize your workload and set out to get some fresh air if you start to feel tired. Take
all the stress of the day to bed can be a cause of excessive
sleepiness, therefore, it's time to learn how to better manage stress
and disconnect yourself from the worries of the day that ended before
bedtime.


6th.

6

During the day, try a nap if possible. This will help you to refresh and energize your body so you can work better in the afternoon. Keep
nap for 20 minutes before 3 pm, you certainly will not want to waste a
good reason to sleep well at night, which could cause a new set of
problems.


7th.

7

Take a little sunshine every day. Doing so will help regulate your sleep cycle, because the sun regulates your body clock.

Eight.

8

Exercise. Exercise
is not only good for your health, but studies have shown that exercise
also helps regulate sleep cycles, improve your mood and increase your
energy, giving you more reasons to help you sleep less.


* Do not exercise too close to bedtime. This
can cause you to be unable to fall asleep, while super-energized,
increasing the risk of excess you sleep, when you finally fall asleep.


If to Raise


One.

1

Take a cold shower. This will help you wake up more easily. However, if you really do not like the cold, try to throw a little cold water on your face so you can wake up.


2nd.

2

Take a breakfast, eating a light diet and healthy. A
meal laden with fat, sugar, carbs, calories, etc., early in the day,
will not only be harmful for your health, but it will make you feel
even more tired and "slow" all day, making you try to bed earlier the next night.




* If none of the suggested steps help, the problem could be elsewhere. The
medical, psychological and other problems can often alleviate the need
for excessive sleep, so be sure to address these problems.

* Sleeping too much occasionally is not usually a problem. Staying
up all night to celebrate a victory for his team's heart or someone's
birthday is a natural reason for you to want to sleep longer in the
morning. And
for many people, the first few days of vacation after one year of hard
work are often a reason to sleep a little longer than usual. Try
to balance the occasional need for oversleeping with common sense, will
only be a problem if this is happening regularly (habitual or even
chronically) and is ending his daily life.

* While your pet may sleep much more than you, remember that they are not humans. Our needs are very different from the needs of dogs and cats, it is not possible to compare with a domestic animal.

* Buy a noisy alarm clock and put it in a place that will make you have to get up to turn it off. It
will be much easier to wake up and if you need to turn the alarm off
than if you simply need to reach out to turn it off while still not
quite awake, because you almost unconsciously turn off and continue
sleeping. Today, most cell phones have a clock and many people use them to wake up. If this is your case, try to keep the phone away from the bed and never disable the "Snooze".



* Always talk to your doctor about any concerns related to sleep. It is vital to rule out underlying health problems.

* This scheme may not work for everyone. If you think that this will help you, consult a doctor who specializes in sleep disorders for more information.

* No sleep less than necessary. Most people need 7-8 hours of sleep. Try not to sleep less than that, or more than the required hours.




Desfazer edições















Exemplo de uso de "":


traduzido automaticamente pelo Google
Dicionário

Back to top  Message [Page 1 of 1]

Permissions in this forum:
You cannot reply to topics in this forum