Too Much Sleep Is As Bad As Too Little, Here Are Tips To Help

Modern day work schedules often leave us wanting more in terms of rest and recreation. Work pressure, coupled with a demanding lifestyle often leaves us sleeping, either more than usual, or lesser than the number of hours one should. Now, according to a new study, scientists have reached the conclusion that sleeping longer than, or lesser than usual are both bad for one’s health. The study suggests that sleeping for nine hours a night could be as bad for mental health as sleeping for five.

Earlier studies have shown that people who sleep for less than five hours experience memory problems. The new study has now found the same effects in those who sleep for nine hours as well.

Researchers went through memory tests for almost four lakh people where they were asked to memorise the position of cards and then were asked to match the six pairs of hidden cards.

Experts who carried out the study concluded that when compared to people who slept for seven hours, those who reported sleeping for nine hours made the same amount of mistakes as people sleeping for five hours or less.

The study further revealed that those who slept for long hours made 5 per cent more errors in the card game. As for those who slept for 10 hours or more, they recorded 11 per cent more errors in matching the cards.

Researchers came to the conclusion that sleeping for too long is as detrimental to cognitive health as sleep deprivation.

However, for people having sleeping woes, there are tips that allow them to achieve optimal slumber. Here are a few pointers:

Increase Exposure To Bright Light During Day

The body’s circadian rhythm affects the brain, body and hormones. This helps a person stay awake and informs the body when it's time to sleep. Natural sunlight keep the circadian rhythm healthy and improves both sleep quality and duration.

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Blue Light Exposure Reduction In Evening

Nighttime light exposure tricks the brain into thinking that it is still daytime which reduces hormones like melatonin, which help the body relax and sleep. Light from electronic devices like smartphones is one of the biggest culprits in causing disturbed sleep.

Abstaining From Caffeine Late In The Day

Drinking coffee during the latter half of the day stimulates the nervous system and keeps the body restless throughout the night.

Say No To Day Time Naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect a person’s sleep cycle.

Make Your Bed Room Sleep-Ready

According to experts, the bedroom environment plays an important role in getting a good night’s sleep. External factors like temperature, noise, light and furniture arrangement often cause disturbed sleep. One may cover the room with blinds and put on soothing music to gently rock themselves to healthy sleep.