A good night`s sleep is essential for good health and allows the brain to eliminate toxins. And, while lack of sleep is harmful, excessive sleep can also negatively affect the health.

How Long Should You Sleep?

Although adults need to have around 8 hours of sleep at night, this is not adequate for all ages. For example, children under 18 need to get more sleep.

The following chart shows the newest recommendations by the National Sleep Foundation. They are based on numerous studies conducted by experts in physiology, sleep and anatomy as well as neurology, pediatrics, gynecology and gerontology:

Even though having an hour less or more sleep from time to time is not serious, making this a habit may lead to serious health problems. These are the 7 reasons why you should pay attention to your sleeping habits:

1. Back Pain

Pain in the back can be pretty debilitating, leaving you in bed and making you unable to move or stand up. Excessive sleep can make you more prone to back pain since it weakens the muscles on your back. So, instead of staying in bed, do some low-intensity exercises to strengthen your back muscles.

2. Obesity

Staying too long in bed can mix up your metabolism, so instead of using energy you will store it. A recent study in which two groups of participants had similar exercise and diet regimens, the group of participants who slept for ten hours a night were more likely to become obese 6 years afterwards than those who slept 8 hours.

3. Depression

Depression impacts the sleep in two ways, manifested by oversleeping or insomnia. About 15% of people who suffer from depression are sleeping excessively. Furthermore, oversleeping can have a negative impact on the mental health and hamper the recovery.

4. Headaches

Chronic excessive sleep often causes headaches. This also damages certain neurotransmitters, like serotonin. As a consequence, the person can suffer from poor quality sleep overnight as well as headaches during daytime.

5. Diabetes

Having too much or too little sleep can reduce the ability of your body to process glucose, and this may lead to type 2 diabetes or insulin resistance over time. A study that analyzed the everyday habits of 276 people for six years revealed that those who slept less or more than the recommended were more likely to develop impaired tolerance to glucose and diabetes compared to those people who had normal sleeping habits.

6. Heart Disease

Our heart needs both rest and exercise in order to be in shape and function properly. But, having too much of either of those can be dangerous. According to the Nurses’ Health Study that examined the sleeping habits of 72,000 women, those women who slept about 11 hours every night were more likely to suffer from coronary heart disease compared to those that had eight hours of sleep at night.

7. Death

Although this phenomenon is not fully examined, people that have nine or more hours of sleep at night are more likely to die as a result of a medical condition compared to those who sleep eight hours.

How To Overcome Oversleeping

1. Make a Sleep Schedule: Make a strict schedule that is compatible to your lifestyle. Unplug all devices one hour before going to sleep, meditate or practice yoga, and plan the time-sensitive activities so you could easily get out of bed in the morning.

2. Shower: Take a cold shower every time you feel sleepy. Even if you want to increase the heat, this will make you sleepier.

3. Work out: Exercising right after you wake up will clear your mind, boost the energy levels, and make your ready for the day!

4. Drink water: Drink a glass of lukewarm water after you wake up to stay hydrated during the day. Every time feel sleepy drink up to increase your energy levels!

5. Maintain your motivation: Find an interesting activity and adhere to it. This way you will stay motivated and avoid sleeping as an escape from you life.