How Long Can Humans Sleep? A Day's Worth?

Sleeping for an entire day is not something the body is designed to do. On average, adults require about 7-9 hours of sleep per night, but individual sleep needs can vary. Sleeping for over nine hours each night may indicate a sleep disorder, mental health disorder, or other health issues. Oversleeping can negatively impact your immune system, mental health, and heart health and potentially lead to chronic diseases. It can also be a symptom of other underlying conditions, such as depression, illness, or a sleep disorder.

How to prepare for sleeping for a whole day

Sleeping for a whole day is not a natural thing for the body to do, so it will take some preparation. Here are some tips to help you sleep for 24 hours:

• Tiredness: It's almost impossible to sleep for a whole day just from being tired, so you may want to skimp on sleep in the days leading up to your long sleep session.
• Schedule: Clear your calendar for the next day. It's easier to sleep deeply when you know there's nothing you need to do.
• Comfort: Make your sleeping area as comfortable as possible. Ensure the temperature is right for you, and that you have your preferred number of pillows and blankets.
• Darkness: Make your room as dark as possible. The human body takes its cues for sleep and wakefulness from the environment, so a darker room can add hours to your sleeping time.
• Entertainment: Have everything you need within reach, so you don't have to get up. This will also give you peace of mind, so you can drift off to sleep more easily.
• Exercise: Get good exercise the day before. Physical exertion is well-known for promoting good sleep.
• Food: Eat a filling meal before you go to bed. This will make it less likely that you'll be hungry in the morning and force you to wake up.

Things to Avoid

• Caffeine: Avoid caffeine the day before, as it can make it difficult to fall asleep.
• Alcohol: Don't drink alcohol the day before, as it can make it harder to stay asleep and cause you to wake up.
• Overdoing it: Don't force yourself to stay in bed if it's uncomfortable. Sleeping all day can cause health problems, and it's not good for your mental state, either.

The impact of oversleeping on your health

While it is generally known that not getting enough sleep is bad for your health, sleeping too much can also have negative consequences. Oversleeping is defined as sleeping for more than nine hours every night and is often a sign of a sleep disorder, mental health disorder, or other health issue. It can negatively impact your immune system, mental health, and heart health, and may lead to chronic diseases.

Increased Risk of Medical Conditions and Death

There is a correlation between oversleeping and a greater risk of dying from a medical condition. While the cause-and-effect relationship is not fully understood, it is suggested that the increased sleep may be a result of underlying health issues.

Worsened Inflammation and Decreased Immune Function

Research indicates that longer sleep can worsen inflammation in the body and decrease immune function, making you more susceptible to illnesses.

Mental Health Impact

Oversleeping is associated with mental distress and an increased risk of depression and anxiety. People with these conditions often experience sleep disorders and struggle with either oversleeping or difficulty sleeping.

Cardiovascular and Heart Disease

There is a link between both short and long sleep durations and cardiovascular disease and coronary heart disease.

Other Potential Health Concerns

Other potential health issues related to oversleeping include obesity, chronic pain, and sleep disorders such as sleep apnea, insomnia, and narcolepsy.

If you find yourself consistently oversleeping, it is recommended to consult a healthcare professional to rule out any underlying health conditions and seek appropriate treatment.

The relationship between depression and oversleeping

Oversleeping, or long sleeping, is defined as sleeping for more than nine hours in a 24-hour period. While the amount of sleep needed varies from person to person, sleeping too much can negatively impact your health. Oversleeping has been linked to a host of medical problems, including diabetes, heart disease, cognitive decline, obesity, and even increased risk of death.

Depression is one of the factors strongly associated with oversleeping. While insomnia is more commonly linked to depression, roughly 15% of people with depression sleep too much. This may, in turn, worsen their depression. Regular sleep habits are important to the recovery process, and a disrupted sleep schedule can increase the risk of developing depression.

People with depression may sleep excessively as a form of escape. They may feel they have nothing to look forward to and therefore see no reason to start their day. Oversleeping can also exacerbate and worsen depression symptoms. For example, a person may wake up feeling like they've missed out on the day, leading to feelings of being behind and unable to accomplish tasks.

Additionally, an underlying sleep disorder, such as sleep apnea, may be the cause of oversleeping in people with depression. Sleep apnea causes repeated breathing interruptions during sleep, resulting in fragmented and disrupted sleep. This can lead to exhaustion even after sleeping an adequate number of hours.

Treating sleep problems can help alleviate depressive symptoms. Therapies such as cognitive-behavioral therapy (CBT) and interpersonal therapy (IPT) are effective in treating depression. Medications, such as antidepressants, can also be prescribed, although they may require some trial and error to find the right fit. Implementing healthy habits, such as a consistent sleep schedule, exposure to sunlight, and regular exercise, can also help improve sleep quality and boost mood.

The dangers of hypersomnia

Hypersomnia is a sleep disorder characterised by excessive daytime sleepiness and oversleeping. People with hypersomnia often struggle to stay awake during the day, which can significantly impact their daily life and overall well-being.

The causes of hypersomnia vary, but may include underlying medical conditions, medication side effects, or a sleep disorder. Recognising the signs and seeking a diagnosis is crucial for managing hypersomnia effectively.

The symptoms

Hypersomnia is not considered a disorder in itself, but rather a symptom of other sleep disorders, such as insomnia, obstructive sleep apnea, or narcolepsy. People with hypersomnia often experience a strong desire to sleep at inappropriate times, like during work or school, or when conversing with others. Other symptoms include difficulty concentrating, a negative impact on professional or personal life, and an inability to feel rested after sleeping.

Potential causes

Potential causes of hypersomnia include autonomic nervous system dysregulation, excessive alcohol or drug use, or certain medications. Some medical conditions may also play a role in the development of hypersomnia, including tumours, head injuries, multiple sclerosis, encephalitis, and epilepsy.

Diagnosis and treatment

If you are experiencing hypersomnia, it is important to talk to a doctor, especially if it is interfering with your quality of life. There are several tools sleep specialists may use to diagnose hypersomnia, including a sleep study, a multiple sleep latency test, the Epworth Sleepiness Scale, and a sleep diary.

While there is no cure for hypersomnia, there are a number of ways to manage the effects of the disorder, such as sticking to a sleep routine, curbing alcohol and caffeine consumption, creating a peaceful sleeping environment, and avoiding dangerous activities like driving or operating heavy machinery while tired.

How to improve your sleep quality

Sleep is as vital for good health as diet. While the average adult needs seven to nine hours of sleep per night, individual sleep needs can vary. Here are some tips to help you improve your sleep quality:

• Set a regular sleep schedule: Try to go to bed and wake up at the same time each day, including weekends. This helps you avoid sleep loss and sleep debt, and once it becomes a habit, you will always wake up feeling refreshed.
• Create a bedtime routine: Engage in relaxing activities such as meditation, listening to music, or reading a book. Avoid stimulating activities like watching TV, reading the news, or using electronic devices before bed, as the blue light emitted by screens can interfere with your sleep.
• Optimise your sleep environment: Make your bedroom a soothing space that is peaceful, cool, dark, and free from disturbing lights, noises, or odours. Consider using blackout curtains or wearing an eye mask to block out light, and stick to a comfortable temperature—most people sleep best within 65-72°F (18.33-22.22°C).
• Exercise during the day: Daily exercise and sunlight exposure help promote sleep at night. However, avoid excessive exercise close to bedtime, as it may make it harder to fall asleep.
• Avoid caffeine and alcohol: Caffeine and alcohol can disrupt your sleep. Caffeine stimulates the central nervous system and can make it difficult to fall asleep or lead to fragmented sleep. Alcohol yields sedative effects but can cause nighttime waking, nightmares, and restless nights.
• Eat a balanced dinner: Avoid eating a large meal or hard-to-digest foods within four hours of bedtime. While it's important not to go to bed hungry, eating too close to bedtime can cause digestion problems that disrupt your sleep.
• Wind down before bed: Take time to unwind and relax before bed. Drinking warm beverages like milk or herbal tea can promote relaxation. You may also want to try taking a warm bath or shower before bed, as this helps facilitate falling asleep.
• Limit daytime naps: Keep naps short (20-30 minutes) and avoid napping too late in the day, as this can impact your nighttime sleep.

Frequently asked questions