(by 4 people)
Tired of Sleeping Too Much?
You've probably heard many times that it's recommended to get about 8 hours of sleep every night. But is that so?
I'm sure you know at least one person that sleeps 6 hours (or less), and never looks tired...
And what about you?
Hasn't there been a time in your life when you used to sleep less, and were more energetic than you are today?
And here's an interesting fact...
In a study, done by the University of California, it has been found that "People who sleep 8 hours or more have a 50% higher mortality (death) rate than people who sleep less."
Does this mean that if you sleep 8 hours or more you will die young?
Well, I wouldn't go that far... :-)
But what's important to realize is that it's possible that you sleep too much,
meaning - you sleep more than you really need to.
I used to sleep too much most of my life...
I can tell you from personal experience that it's actually possible to get more rest
and more energy by sleeping less.
If you're currently sleeping 8 hours or more, and you feel low on energy during the
day, it's not because you need more sleep. What you need is BETTER sleep.
But how do you know that you don't NEED that extra sleep?
Option 1: You feel it. After excessive sleep, you're not more refreshed and
energized. On the contrary, you're drowsy. Sometimes your head or your eyes
ache, you're dizzy, and you may even have trouble concentrating.
Option 2: You DO need that extra sleep, because you're not getting enough quality sleep.
Either way, if you sleep more than 8 hours a night, and you'd like to learn how you
could get the same amount of rest, if not more, by sleeping less...
Find out How to Sleep Less & 'Live More'
Contents at a Glance
Waking up in the dark...
Many people wake up when it's still dark outside.You may have to wake up before sunrise, because you start working early...
In some places on the globe it's dark most of the day...
Waking up when it's still dark outside is not easy, and for most people not very pleasent...
So what do you do?
First, make sure you really have to wake up in the dark...
A few subscribers contacted me and told me something like:
"I wake up at 5:00, and can't resist going back to bed until 7:00. Help!"
Well, first I thought I should tell them how to motivate themselves to stay out of bed and how to increase their energy level as soon as they wake up. But then I thought: wait a minute...
Why do people have to wake up so early? If you go back to sleep until 7:00 anyway, maybe you don't really have to wake up at 5:00. Why don't you go to sleep 2 hours later, and wake up at 7:00?
This way:
1. You'll get 2 extra waking hours to use as you please.
2. If you succeed, meaning you stop oversleeping, you'll prevent yourself from failing- which weakens you and may causes a chain reaction...(No need to explain, I hope).
3. You'll wake up when (hopefully) there's light outside, and it's also a bit warmer. It's obviously much easier and more pleasant way to start your day.
Now I know it doesn't apply to everyone, but that's just one option.
One alternative is to simply make it a habit to turn the light on as soon as you get out of bed.
Which reminds me - DO get out of bed! Even of you don't like "the distant alarm clock" method, don't try to just keep your eyes open in the dark until you are ready to get up. At least SIT up.
Of course there are the more obvious solutions, starting with moving your body, stretching, taking a shower, eating and drinking, turning on the radio and so on.
Just plan your actions in advance, and picture yourself carrying them out as soon as you wake up, no matter how you feel and without thinking.
There's one more option. It will cost you some money, but I think it's worth the investment. Get yourself a Sunrise Alarm Clock. You can get one at Dream Essentials. (Find it under "Sleep Essentials".
Reducing Sleep
How much sleep should I aim for and how fast should I get to that goal?
It all depends on what your starting point and what you believe you're capable of. I would aim for anywhere between 5-8 hours a night. However, you should keep 2 goals in mind:
1. You want to get BETTER sleep.
2. You want to increase your energy level.
(That's instead of just aiming toward sleeping less)
The most important thing is that you succeed. Failing might weaken you, and can start a chain reaction of "trying" and failing time and time again. So- don't push your self too hard.
If you always sleep 12 hours, you'd probably have to reduce gradually. Of course you would have to implement all the strategies that I recommend, like sticking to a sleep and wake routine, the right diet, increasing activity level, being in synch with you circadian rhythm and so on.
If you start at over 10 hours, try to reach 8 hours. Then try to reduce half an hour every week or so. Don't give up if you wake up tired. It takes time to get used to the change.
Shift Work and Sleep
As a matter of fact, I've been working shifts most of my life. I know how hard it could be, mainly at the beginning. It takes time to adjust.When it comes to your sleep system - basically, the rules stay the same - pay attention to your body, and try to figure out the best time to go to sleep and to wake up. Avoid stimulants, and especially minimize exposure to sunlight, a few hours before bed time.
Depending on your working hours, you may be able to keep your 'sleep time' similar.
For example: Day shift is - 800 till 1600, night shift is 2400 till 800. You can sleep every day from 1700 to 2300, no matter which shift you work. It may sound weird, and it wouldn't fit for anybody, but for some people it could be the best option.
You may be asking: "If I don't work at night, what will I do with myself?" Well, many people find what to do with themselves when they're up all night. I know I do. For example: I write this post!
The best advice I could give on this matter is this...
If you have to work nights anyway, try to stick to the night shift. Yes, I know working nights sounds depressing, and it does have it's flaws. But when I had to choose between rotating shifts and working only nights - I chose the latter. Trust me - you get used to it pretty quickly. Besides - the night shift has it's own advantages. Those are different from one job to another, but in most cases, the night shift is basically, how shall I say this - calmer.
Final note: The End Tiredness Program comes with a comprehensive report about shift work and sleep as a bonus.
Comment or Question?
This is the place to ask questions or share ideas, mainly about oversleeping and trouble waking up
hi sir i want to know that how can i reduce my sleep i like to sleep 12 hours every day and some time one 4 hours a day .i have nothing to do when i sleep 12 hours i miss my school and many things also i don,t like to do so what can i do to make my life fresh. want to go to gym but for that i can go to gym also so plz give me a good comments to improve my life thanks
Posted September 18, 2008
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Rotem
Quick answer for you, Asha Posted June 12, 2008 |
when i sleep i can not hear alarm why
Posted June 01, 2008
i am feeling very tired after the long journey i take everyday for my college. its really getting bit hard for me to keep up with my pals.........
they in spite of all these ,are able to learn for exams by staying late up to 2 at night but i am not able to..... once i tired to wake up till 2 and learnt my lesson and the end results were a utter waste....plz do tell me how to over cum this problem my exams are fast apporaching.
Posted April 15, 2008
hi Rotem
i am glad to found this site. now i have become an early riser. it will help me to achieve my goal.
thank u very much.
Posted March 19, 2008
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Rotem
For all those who've wirtten to me saying they still oversleep, whether you've implemeneted the moethods I teach or not...(hint :-) Posted March 17, 2008 |
Lori, I'm happy to hear that. I hope no one has gotten the impression that I'm against sleeping 7-8 hours. It's definitely not 'oversleeping'.
Posted March 17, 2008
I used to think I was a loser and completely unsavable when it came to being able to get up for work on time. Almost every job I had resulted in reviews that read, "Lori is a great worker, very talented, but only if she could get to work on time and be dependable." In my quest to get out of bed on time and stay on the happy side of the review process, I have learned one very important thing. I was focusing on the wrong end of the problem. I need 8 hours of sleep per night to function at my best. I have been basically sleep deprived since high school. Now at 43, I cut myself some slack and don't beat myself up over wanting more pillow time. When I go to bed on time (for me it's 11pm to 7am) and sleep consistently for a week (including the weekend), I get up easier, and I am less tired at work. If I stay up late on the weekends, then I am in for trouble during the work week. It's just that simple. I need good old fashioned sleep - imagine that! Thanks Rotem!
Posted March 17, 2008
Hi Rotem,
I like the web-site a lot. But I need more concrete techniques and ways to really overcome over-sleeping. I don't have a wake-up early schedule every day, so if I don't work, I sleep, that's usually the way it is for me.
Thanks again for the awesome webste
Posted March 16, 2008
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Rotem
Paul, it sounds like you haven't been working for a while and got your sleep system all messed up. Read my post above about reducing sleep. Posted March 10, 2008 |
