Too much sleep?

[BeautyShark]

Hi, I’m worried about my sleep pattern. I’ve always been a light sleeper and wake easily but as I’ve got older it’s become worse generally I go to sleep fairly quickly but I wake frequently during the night, the slightest little think waking me up such as noise, too much light, being too hot, acid reflux snoring and having a very blocked nose. I don’t work but this means that by the morning I am exhausted and will eventually sleep not waking until 9:00 am or later. I read that too much sleep is bad for you but not sure whether I fall into this category or not given my wakefulness. Is there anything I can do that would help me back into a more regular cycle?

[Dr Sarah Gilchrist]

Hi

I'm sorry to hear you are experiencing problems in staying asleep or waking early.

As we age our sleep pattern does change and we are more likely to wake earlier, however there are a few strategies you can try to help matters.

You say you get to sleep quickly which is good news, but there are a variety of factors that can wake you up. I would try the following to address some of the issues you raise:

Blackout blinds/Ear plugs/Eye mask

Eat your evening meal no less than 2 hours before bed time

Maintain a cool bedroom, ideally 18-20C

Address your sleep system (bed, pillow, mattress, duvet, bed linin, nightwear) and check it's not contributing to making you hot e.g. summer duvet, light cotton nightwear

Lie down on a cool floor if waking hot and once cooled return to bed

Have a cool drink next to the bed for if you wake up

If you wake early try some relaxation techniques to fall asleep again (e.g. read, breathing exercises, warm milky drink, avoid bright light) for the remainder of your sleep bout. If it is stressful to do so then get up, but restart your sleep routine the follows night.

Seek medical advice on the acid reflux and blocked nose
You could also ask for a referral to your local sleep apnoea clinic where they will have expert advice on many aspects of sleep and snoring

Over sleeping can bring on other conditions such as weight gain and depression. I would suggest you aren't over sleeping, more catching up from the early waking. Having a regular get up time is important for the body's daily rhythm so try and stick to a reasonable get up time as much as you can.