Penyebab Tidur Berlebihan yang Perlu Diwaspadai

Penyebab Tidur Berlebihan yang Perlu Diwaspadai
Ilustrasi tidur. Credit: Freepik

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Normalnya orang dewasa membutuhkan waktu tidur 6-8 jam. Kurang tidur sering dikaitkan dengan masalah kesehatan seperti penyakit jantung dan diabetes. Namun terkadang, seseorang juga dapat mengalami tidur berlebihan (oversleeping). Lalu, amankah tidur berlebihan bagi kesehatan dan bagaimana mengatasinya? Simak penjelasannya dalam artikel berikut.

 

Penyebab Tidur Berlebihan

Tidur berlebihan atau oversleeping adalah kondisi dimana seseorang tidur lebih dari 9 jam dalam kurun waktu sehari (24 jam). Tidur lebih lama ternyata tidak selalu membuat seseorang bangun dalam keadaan lebih segar. Orang yang tidur berlebihan justru sering mengalami mengantuk di siang hari, sakit kepala dan merasa perlu tidur siang sepanjang hari.

Beberapa penyebab seseorang dapat mengalami tidur berlebihan antara lain:

  • Kurang tidur. Biasanya disebabkan oleh jam bekerja pada shift malam atau aktivitas padat yang membuat seseorang kurang tidur.
  • Infeksi virus atau bakteri seperti flu, pilek, dan COVID-19. 
  • Pengaruh obat-obatan. Beberapa jenis obat-obatan seperti antihistamin, obat tidur, obat penenang, dan obat dapat membuat Anda tidur berlebihan.
  • Gangguan tidur. Tidur berlebihan dapat disebabkan oleh gangguan tidur seperti gangguan ritme sirkadian, narkolepsi, sindrom kaki gelisah, dan obstructive sleep apnea (OSA).
  • Penggunaan narkoba dan alkohol.

Baca Juga: Manfaat Tidur Menggunakan Kaus Kaki, Benarkah Menjadi Lebih Nyenyak?

 

Berbahayakah Tidur Berlebihan?

Seperti halnya kurang tidur, tidur berlebihan juga memiliki dampak negatif bagi kesehatan. Pada orang yang tidur lebih dari 7 jam diketahui memiliki protein C-reaktif atau CRP (indikasi peradangan dalam tubuh) yang lebih tinggi. Tingginya kadar CRP juga berhubungan dengan peningkatan risiko serangan jantung.

Beberapa bahaya tidur berlebihan bagi kesehatan antara lain:

  • Meningkatnya risiko diabetes. Orang yang tidur lebih dari 8 jam per hari memiliki risiko diabetes lebih tinggi dari orang yang tidur dengan durasi normal.
  • Meningkatnya risiko obesitas.
  • Meningkatnya risiko kematian. Seseorang yang mengalami overlseeping cenderung memiliki risiko kematian lebih tinggi, terutama akibat penyakit jantung dan stroke. 

Baca Juga: Mengenal Fungsi Hormon Melatonin yang Membantu Tidur Lebih Nyenyak

 

Cara Mengatasi Tidur Berlebihan

Jika Anda merasa sering mengalami tidur berlebihan, sebaiknya evaluasi kembali aktivitas harian Anda dan konsultasikan ke dokter. Dokter dapat mengidentifikasi penyebab tidur berlebihan dan menyarankan rencana pengobatan yang sesuai.

Misalnya, jika oversleeping disebabkan oleh pilek dan flu, dokter akan memberikan obat-obatan pereda flu yang tidak menyebabkan kantuk berlebih sehingga Anda akan kembali ke jadwal tidur semula. 

Selain pengobatan tersebut, dokter juga dapat merekomendasikan perubahan gaya hidup seperti membuat rutinitas sehat sebelum tidur yang dilakukan dengan cara:

  • Membuat jadwal tidur teratur: Buat jadwal tidur-bangun yang sama setiap harinya, termasuk ketika akhir pekan. Jadwal yang sama membuat Anda memiliki jadwal tidur teratur sehingga menghindari kurang tidur atau kelebihan tidur.
  • Kurangi penggunaan gawai sebelum tidur: Paparan cahaya biru dari gawai dapat membuat Anda sulit tidur sehingga mengganggu siklus tidur. Batasi penggunaan gawai setidaknya 30 menit atau 1 jam sebelum tidur. 
  • Buat suasana tidur nyaman: Jaga kebersihan kamar tidur Anda dan atur suhu kamar di suhu ruang yang nyaman untuk tidur. Matikan lampu saat tidur untuk memicu produksi melatonin dan buat kamar Anda tidak berisik atau bising. 
  • Terapkan gaya hidup aktif: Olahraga setiap hari dan sering terpapar sinar matahari pagi dapat membantu Anda tidur nyenyak di malam hari. Untuk menjaga jam tidur teratur, hindari olahraga intensitas tinggi menjelang waktu tidur karena menyebabkan pelepasan hormon adrenalin yang menyebabkan Anda terjaga. 

 

Tidur berlebihan juga memiliki risiko berbahaya bagi kesehatan. Jika Anda merasa tidur berlebihan mengganggu kesehatan Anda maka sebaiknya periksakan ke dokter atau manfaatkan fitur konsultasi pada aplikasi Ai Care yang bisa diunduh di ponsel. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 19 Juli 2024 | 05:03
Tags : gangguan tidur masalah tidur tidur berlebihan oversleeping

Gardner, A. (2024). Why Am I Sleeping So Much All of a Sudden?. Available from: https://www.health.com/condition/sleep/sleeping-too-much

Better Health. Excessive Sleepiness. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hypersomnia

Parker, H. (2022). Physical Side Effects of Oversleeping. Available from: https://www.webmd.com/sleep-disorders/physical-side-effects-oversleeping

Meadows, A., Rehman, A. (2023). Oversleeping. Available from: https://www.sleepfoundation.org/how-sleep-works/oversleeping

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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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