Too much sleep is not good. An adult needs seven to eight hours of sleep per night on average to be in optimal shape. Beyond eight or nine hours, prolonged sleep (when it is a habit) can have effects on the brain: several studies and in particular work from Harvard University have shown that nights of more than eight hours repeated over several years, are linked to more memory problems, strokes, diabetes, and even depression.
Fortunately, we can recover a little sleep, but we will never recover all the lost sleep. This is why doctors advise not to set an alarm clock at the start of the holidays, during the first days to effectively let the body recover. But then, they advise getting up on time, and not too late if possible. For this, a trick can be not to completely close the shutters so as to wake up naturally with daylight. Moreover, even on vacation, a regular bedtime also counts to set your internal clock and take full advantage of the first part of the night which is richer in deep sleep, qui plays an important role in physical recovery, and the production of hormones
Beyond open windows or fans, it is possible to help the body lower its temperature with a lukewarm but not cold shower. Otherwise, the blood vessels constrict, they evacuate less heat, and the body temperature rises more quickly afterwards.
On the other hand, excess alcohol is a false friend of sleep, it can give the impression of facilitating sleep but it is of less good quality afterwards. To fall asleep well: also beware of excessive naps in the afternoon. This should not last more than 20 minutes, otherwise it reduces sleep pressure in the evening. Finally, when doctors recommend seven to eight hours of sleep, it is a duration for adults, because for children, from kindergarten to college, it takes ten to 12 hours a night and nine to ten hours at minimum for adolescence.