|>>|| No. 3090
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.