While many adults find their time for sleep slowly diminishing under the demands of a busy world, some individuals experience symptoms in the reverse. Hypersomnia, or the frequent pattern to oversleep, is a disorder characterized by excessive sleepiness and dysfunctional sleeping patterns. According to reports cited in the Mayo Clinic, a healthy night's rest for grownups should include seven to eight hours of quality sleep. Individuals going two to three hours over their eight-hour mark for a night's rest may be may at risk for a number of debilitating conditions such as heart disease, diabetes and shortened life span. While the solution to waking up early may be a simple nutritional fix in some cases, a number of adults struggle continuously with chronic hypersomnia.
Step 1
Create a sleep diary of your current sleeping patterns by recording the time that you go to sleep and wake up each day. Commit to documenting your sleeping habits for the next six months, so that you stay on top of the gradual changes that may begin to show in your sleeping cycle.
Step 2
Decide on a time for waking up each and every day and make sure that you wake up at that time regardless of when you go to sleep. Make a pledge to be in bed nine hours before the time you wish to wake for the first two weeks of this process, to gradually introduce your body to the new sleeping schedule. For instance: if you plan to wake up at eight o'clock in the morning, plan to be in bed and ready for sleep by eleven o'clock in the evening.
Step 3
Use no fewer than three alarm clocks to help you get up in the morning. While most hypersomniacs may be resistant to one or two alarm clocks, having to turn off three alarms within a small period of time can increase your chance of being wakeful enough to continue your day. Set one alarm for eight o'clock with the second and third alarms after that at two-minute intervals. For best results, place your clocks in strategic locations around your bedroom, to force you to be up and moving to turn them off.
Step 4
Create an exercise regimen that includes at least 15 minutes of brisk walking every day. Exercise regularly to help reawaken stagnant energy levels in the body and make sure you complete your most intensive workouts at least five hours before bedtime.
Step 5
Reduce or eliminate your intake of caffeine, nicotine and alcohol, especially in the evening. If necessary, limit your caffeine intake to before noon in the daytime, to ensure that no residual stimulants are keeping you awake. Avoid eating large meals immediately before going to bed.
Tips and Warnings
- While it may be hard to adopt an "early rise" lifestyle for individuals who are naturally nocturnal or work in the evening, the body naturally wakes up easier in the morning when your pituitary gland aligns with the proper amount of natural light. Alternative healing methods, such as acupuncture, may be effective in regulating the body's sleep cycle; the practice of yoga involves many postures helpful in establishing a healthy sleep and wake time (such as the tortoise pose).
- Contact your personal physician before engaging in an exercise regimen that is very different from your current activity level. If your symptoms of oversleeping and hypersomnia continue after one month of the above steps, or involve other symptoms, there may be underlying physical causes. Contact your doctor for a professional diagnosis and treatment.
Things You'll Need
- 3 alarm clocks
Member Comments