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>> No. 3078 Anonymous
1st April 2015
Wednesday 2:40 pm
3078 Sleep
I think I might be sleeping too much. In the past week I've been going to bed around 2am, falling asleep within 20 minutes, and then easily sleeping until 12-2pm. Often I'll wake up around 9 or 10am, realise it's far too early to even need to get up, and close my eyes again for another 1-2 hour snooze. I work evenings and don't have any other demands on my time, and while I am rested when I finally wake up I do find it incredibly difficult to resist the urge to just sleep as much as I want. Waking up in the mornings has always been hard for me; it's always a struggle to free myself from the warmth of bed. I don't have any other symptoms of depression, and having been through a serious depressive episode in my youth know the signs, so I don't think it's that.

Is this bad for my health and should I be trying to sleep closer to 8 hours rather than 10-12? The only thing I'm really losing out on is time to do stuff in the day before work, but I have heard that oversleeping can make you feel overtired in the long run. If I should be making efforts to sleep less, how can I improve my chances of actually waking up/getting out of bed when I should?
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>> No. 3079 Anonymous
1st April 2015
Wednesday 4:40 pm
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Getting up when you wake up naturally is important. Drinking a glass of water before bed will help you get up in the morning. Then eat.

Sleeping 10-12 hours a night will cut between 8 and 10 years off your life. We know that people who sleep for between 4 - 8 hours a night live significantly longer than those who sleep longer than that. It's also bad for you skin, causing spots and dryness.

Something I thought was bullshit before trying it myself was counting the hours I wanted to sleep onto the pillow with my head by lying down on my side and banging the side of my head onto the pillow firmly, but still gently. Tried it with 5, 6, 7 and 8 hour cycles randomly and intermittently over the course of a month and it was remarkable how often it worked. I don't how or why it works, but it seems to.

As a final note, why would you want to sleep you life away? This could be psychological and changing how you view sleep could fix some of the problems you're having. When I'm on Back shit I get up in the morning and play computer until I need to go to work, rather than after I get home. Keeps me in the day cycle. If I have things coming from off t'internet the I have them arrive on mornings when I'm back shift so I need to get up.

Really, you just need to make more of an effort.
>> No. 3080 Anonymous
1st April 2015
Wednesday 4:59 pm
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If it's only been for the past week your extra sleep is probably your body compensating for something, be it extra stress, sickness, new working hours, etc. Has anything major changed in your life recently that might have caused this? If it goes on for more than a few months then you might want to talk to your GP.


> Sleeping 10-12 hours a night will cut between 8 and 10 years off your life. We know that people who sleep for between 4 - 8 hours a night live significantly longer than those who sleep longer than that.

Correlation =/= causation. Perhaps people who live longer are generally healthier and need less sleep as a simple consequence of that.
>> No. 3081 Anonymous
1st April 2015
Wednesday 11:44 pm
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>Has anything major changed in your life recently that might have caused this?

Only some hormonal changes caused by going off and back on contraception, which I'm expecting the settle down within the next 2 weeks. I have found myself feeling unusually hungry since I went back on them which is fairly standard for dicking around with your hormones, but I am aware that oversleeping can also affect appetite and might be responsible for the increased urge to eat.

>Really, you just need to make more of an effort.

Probably this, to be honest. I just like being in bed too much. If you have any more tips and tricks for making myself want to get out of bed more that'd be great; I'll try drinking more water tonight. The pillow hitting things sound strange, I might combine it with a sleep cycle monitor and see if it helps.
>> No. 3082 Anonymous
2nd April 2015
Thursday 12:05 am
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>If you have any more tips and tricks for making myself want to get out of bed more that'd be great

Not him, but I find setting alarms on two separate devices, as far from my bed as possible, is very useful. I have similar issues with getting up and going.
>> No. 3083 Anonymous
2nd April 2015
Thursday 12:08 am
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I'm in a somewhat similar situation OP. Just got back from uni with little in the way of commitments, so I'm going to bed around 2-3am and waking up between 12-1pm. If there's nothing I need to be up for then I don't really find any reason to bother getting up, plus I need to catch up on sleep anyway. What you describe about waking up then nodding back off immediately happens to me a lot.

I seem to have quite a few problems with sleep in general. In first and second years of uni I couldn't get through the day without napping most of the time. This summer I worked a job where I had to be in before 10am (pretty reasonable) but even after sleeping 8 hours some days I'd still take a nap at lunch. More recently around december I had a lot of trouble sleeping, think it was to do with anxiety finding a job but I remember just laying there with my chest pumping until 6am... I think I've sorted things now in that regard though.

I've no idea if this sort of excessive sleeping is something we will grow out of - how old are you OP if you don't mind me asking?

>Getting up when you wake up naturally is important

Really? Why do you say that?
>> No. 3084 Anonymous
2nd April 2015
Thursday 1:01 am
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Have to agree with this. If I have some kind of device that I have to get up and walk to deactivate then I'm far more likely to "click" into wakefulness as opposed to staying in muggy sleepiness. Ideally someone will work out some kind of alarm clock that forces me to make a cup of tea before it allows me to go back to bed. At least that way I've got a 50/50 shot of staying awake.
>> No. 3085 Anonymous
2nd April 2015
Thursday 1:52 am
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>I've no idea if this sort of excessive sleeping is something we will grow out of - how old are you OP if you don't mind me asking?

Probably the same age as you, early 20s. I wouldn't be surprised if you said you'd been like this in regards to sleep all of your life too - did you have weekends where you'd regularly sleep until 4pm as well? I've found that if I really try hard I can get into a very solid sleep routine of going to bed around 12am and waking up around 8-9am but it requires a lot of effort before I get to the stage of waking up naturally just before my alarm goes off. Self-discipline when it comes to waking up when I don't want to is pretty much non-existent.
>> No. 3086 Anonymous
2nd April 2015
Thursday 2:23 am
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Early 20s yup. I'd say since sixth form I've been sleeping somewhat irregularly - not regularly until 4pm though. I think the worst I've ever been was when I was writing a lab report last year, for about 4 or 5 days straight I stayed up until 5/6am and slept through till 3/4pm... this was during winter so I don't think I even saw the sun properly, that got to me.

It's weird, sometimes I'll get my sleep pattern vaguely sorted but then it only takes one late night to throw a spanner in the works. Why is it always infinitely easier to stay up until 3am then it is to wake up at a sensible time?
>> No. 3087 Anonymous
2nd April 2015
Thursday 11:05 am
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Permanent manchildren m8. Well, I say that, I did just pay my council tax and I'm about to go on a long weekend with the missus funded entirely by working my arse off for overtime last month, but even she says I love to stay in bed far too much. Ho hum.
>> No. 3088 Anonymous
2nd April 2015
Thursday 12:03 pm
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This is something I've been struggling with a lot too. Sometimes I can get into a good routine, but it never lasts long. Quite a few times I've thought it's down to depression. Left to my own devices, I could sleep until 3/4pm every day, or sometimes until around 8pm. If I have something to get up for though, a job or an appointment or something I know I have to go to, I can get up and wake up perfectly fine. If not, my eyes just feel so heavy it's hard to keep them open.

Sometimes I've wondered if it's due to the amount of things I'm exposed to before actually trying to sleep, such as tv, internet, games, etc, that might effect my quality of sleep, but there have been times where I've been at places without any of those things and I still can't fall asleep until the sun starts coming up, and still end up sleeping all day.
>> No. 3089 Anonymous
2nd April 2015
Thursday 1:02 pm
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One thing that I find helps me sleep better is enforcing the same sleep-time routine every night - half an hour before I want to go to bed I shut down my laptop, switch of my phone etc. and get myself a mug of horlicks. With that I read a book for about half an hour before brushing my teeth and crawling into bed.

On the one hand it's good to have a bit of a wind-down before bed but I find that repeating the same thing each night tells my body it's time for sleep and reduces the chance of anxiety keeping me awake.
>> No. 3090 Anonymous
2nd April 2015
Thursday 4:57 pm
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There are a lot of very small and very simple things you can do which may hopefully have a big impact on your sleep.

Some others have suggested to force yourself to get up when you wake up in the morning, if your sleep quality is poor this will never be easy and it will just be fixing the symptoms not the cause of your oversleeping.
Early bird or not, you'll have to try and get to sleep earlier. Your first few hours of sleep after falling asleep at 2am will be poor as your body is stressed from staying awake so late. The hours you sleep in the late morning/early afternoon will be essentially worthless as the room will be light enough that you will not be deeply asleep.

Try and follow as many of these as they can, they will hopefully do something for you.

-Make your room as dark as possible. Invest in some blackout curtains if you can, and make sure any flashing lights or plug sockets etc are turned off or covered up. If all else fails, try adjusting how you sleep so that your head is buried under the sheets.
-Try and sleep before 11, after 11 your levels of cortisol increase which makes sleep more difficult. Your body clock may vary from this but at some point before or around midnight your body starts producing cortisol to keep you alert.
-Never eat anything after 8pm. Your sleep quality is better on an empty stomach, plus a raised blood sugar level from snacking late at night will keep you awake.
-The site I reference below claims that mobile phones/general EMF interfere with sleep quality. I'm rather skeptical about this, but just in case it is true, it makes sense to put your mobile phone just out of arms reach when you sleep. It also reduces the temptation to check your emails if you wake up in the middle of the night.
-Avoid blue light late at night. Install a program like f.lux on your PC. In your bedroom you'll want your lightbulbs to be warm-white rather than cool-white or daylight. Most are anyway, but in retrospect fitting a 100W-equivalent daylight bulb in my bedroom at uni probably wasn't a great idea.
-check your diet. If your diet isn't particularly healthy, that can interfere with your sleep. In particular cutting on sugar may help a great deal.
-Try taking magnesium supplements, it's one of the minerals which the majority of people are thought to be deficient in anyway, and taking it can improve your sleep.
-If you drink anything with caffeine, don't drink it as late as you currently do, this includes coke, and also remember chocolate has some caffeine in too. Some people claim that caffeine doesn't keep them awake, but just because you can drink a cup of coffee and then fall asleep 5 minutes later, it doesn't mean you should, it will affect your sleep quality. Different people have different cut-off times, try not to drink anything after 4pm or so at the very latest. Tea isn't as bad as coffee to drink later in the day, as it also contains some mild sedatives, but it's still better safe than sorry.

There is a lot of good information on sleeping here:


>Correlation =/= causation. Perhaps people who live longer are generally healthier and need less sleep as a simple consequence of that.

A lot of studies seem to suggest it is a mixture of both. Generally health issues will make you need more sleep, but oversleeping can be unhealthy by itself.
Either way, whether cause or correlation, the best research now suggests that 6.5 hours is the ideal time to sleep. And that's hours of actual sleep, bear in mind that most people over-estimate the amount they sleep by about half an hour by including the time it takes to fall asleep.
>> No. 3091 Anonymous
2nd April 2015
Thursday 5:06 pm
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Definitely seconding f.lux. I can't see why operating systems - especially mobile - don't have this as standard. It's a very unsophisticated method that f.lux employs to affect colour temperature on your screen, but it works.
>> No. 3092 Anonymous
2nd April 2015
Thursday 5:12 pm
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>at some point before or around midnight your body starts producing cortisol to keep you alert.
What's the purpose of this? Why doesn't it produce that at midday when it'd actually be useful?
>> No. 3093 Anonymous
2nd April 2015
Thursday 5:23 pm
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Its main purposes is to up your metabolism to keep your blood sugar at a decent level, which is far more useful to you when you're too unconscious to be snacking than it is at noon when you're eating a sandwich.
>> No. 3094 Anonymous
2nd April 2015
Thursday 5:41 pm
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You make the most when you first wake up, which gets you out of bed and ready to start the day, levels then fall gradually through the day and are lowest at 11pm. At the moment I can't actually find any good information about what happens after 11pm though.

My assumption is that the body assumes that if you are still awake after 11, then there must be a good reason that you are awake and it tries to keep you that way. It does make sense, in nature a diurnal animal is only going to be awake that long after sunset if it is in danger for some reason.

Anyone who has pulled all-nighters to get some work done has probably experienced this, you hit a lull before midnight, and then become most productive in the hours between 12-3 ish.
>> No. 3095 Anonymous
2nd April 2015
Thursday 5:58 pm
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I'm always most productive between 12-3, it's the only time I can get work done sometimes...
>> No. 3096 Anonymous
2nd April 2015
Thursday 8:59 pm
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>> No. 3097 Anonymous
3rd April 2015
Friday 3:35 pm
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Made an extra effort to get out of bed at 10am today... my head feels like it's stuffed with cotton wool and I have this constant shortness of breath. Fairly sure mornings are my kryptonite.
>> No. 3098 Anonymous
3rd April 2015
Friday 4:15 pm
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Nah, bruv. Just requires a bit of forward planning and tolerance for maybe a day of two feeling a bit rough. Getting into the habit of light exercise and eating a big breakfast at the time you want to be awake will have you up and alert better than any alarm clock.

I've been slipping and getting up (and therefore eating later and skipping exercise) at around 8am, rather than 6am. The effects are profound, the more I sleep in the more I feel shitty and foggy-headed. I intend to correct this over the weekend using the above techniques.

As others have mentioned in this thread, I also swear by flux and similar programs to ensure I feel tired at the correct times.

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