Sleep Days: Is It Possible To Sleep For Days?

Sleep is essential for our physical and mental health, but is it possible to get too much of a good thing? Sleeping for over nine hours each night may indicate a sleep disorder, mental health disorder, or other health issue. This condition is known as oversleeping or long sleeping and can have negative consequences for our health, including increased risk of accidents, greater risk of dying from a medical condition, and a negative impact on our immune system. On the other hand, not getting enough sleep can also lead to health issues such as irritability and sluggishness during the day. So, what is the ideal amount of sleep, and how can we ensure we get it?

Hypersomnia: a condition characterised by excessive sleepiness during the day, despite adequate sleep at night

Hypersomnia is a condition characterised by excessive sleepiness during the day, despite adequate sleep at night. It affects a person's ability to function at work and socially, impacting their quality of life and increasing the chance of accidents. People with hypersomnia may sleep for 10 or more hours at night but still feel sleepy during the day and have difficulty remaining awake. They may also experience "sleep drunkenness", where they feel confused or combative upon waking up.

The cause of most cases of hypersomnia is unknown, but researchers have investigated the potential role of neurotransmitters in the brain and cerebrospinal fluid, including hypocretin/orexin, dopamine, histamine, serotonin, and gamma-aminobutyric acid (GABA). There may also be a genetic link, as a family history is present in up to 39% of people with idiopathic hypersomnia.

Hypersomnia is more common in females and typically affects adolescents or young adults (aged 17 to 24 on average). It is estimated to affect about 5% of the population.

To diagnose hypersomnia, a sleep specialist will consider a person's symptoms, medical history, sleep history, and current medications. The person may be asked to keep a sleep diary and wear an actigraphy sensor to track their sleep-wake cycle. Other tests may include polysomnography, which measures brain waves, breathing patterns, heart rhythms, and muscle movements during sleep, and the multiple sleep latency test, which measures a person's tendency to fall asleep during the day.

Treatment for hypersomnia depends on the underlying cause and may include medication and lifestyle changes. Medications such as wakefulness-promoting agents (e.g. modafinil) and psychostimulants (e.g. amphetamine) can help promote alertness. Lifestyle changes such as maintaining a regular sleeping schedule, avoiding caffeine and alcohol before bed, and establishing a relaxing bedtime routine are also recommended.

Sleep disorders: conditions that disrupt sleep or its quality, such as sleep apnea, insomnia, and narcolepsy

Sleep disorders are conditions that affect your sleep quality and patterns. They can have a significant impact on your overall health and well-being. Here is some information about three common sleep disorders: insomnia, sleep apnea, and narcolepsy.

Insomnia

Insomnia is a sleep disorder characterised by disruptions in sleep patterns and quality. It can manifest as difficulty falling asleep, staying asleep, or getting enough sleep. Insomnia can be acute (short-term) or chronic (long-term), with the latter referred to as insomnia disorder. It affects about 10% of the world's population and can have various symptoms, including feeling tired, anxious, depressed, or irritable. It can also lead to delayed responses, trouble concentrating, and memory issues.

The causes of insomnia are multifaceted and not entirely understood. However, factors such as family history, brain activity differences, medical conditions, mental health issues, stressful life events, and sleep habits can contribute to its development. Treatment options include lifestyle changes, medication, and mental health support.

Sleep Apnea

Sleep apnea is a disorder where breathing repeatedly stops and starts during sleep. This results in snoring, choking, and sleep disruption. It can lead to excessive daytime sleepiness, prompting individuals to take frequent naps and sleep longer at night. Sleep apnea can be effectively treated with a Continuous Positive Airway Pressure (CPAP) machine, which supports breathing during sleep.

Narcolepsy

Narcolepsy is a brain and nervous system disorder that affects the ability to stay awake and regulate sleep. People with narcolepsy experience excessive daytime sleepiness and may suddenly fall asleep at any time. This can interfere with daily activities and cause safety concerns.

There are two main types of narcolepsy. Type 1, which accounts for about 20% of cases, includes cataplexy, a sudden loss of muscle tone that can range from slurred speech to total body collapse. Type 2, the more common form, does not involve cataplexy and is harder to diagnose.

Narcolepsy is typically a lifelong condition with no known cure. However, treatments such as medication and lifestyle changes can help manage symptoms and improve quality of life. These include stimulants to treat sleepiness, antidepressants to address REM sleep issues, and sodium oxybate to treat cataplexy.

In summary, insomnia, sleep apnea, and narcolepsy are common sleep disorders that can significantly impact sleep quality and daily functioning. Effective treatments and lifestyle adjustments can help manage these conditions and improve overall health and well-being.

Health risks: sleeping too much is associated with an increased risk of dying from a medical condition, as well as other health issues

Oversleeping is associated with an increased risk of dying from a medical condition, as well as other health issues.

While the exact cause-and-effect relationship is not yet known, sleeping too much has been linked to a host of medical problems. For instance, people who sleep for nine or more hours a night have significantly higher death rates than those sleeping for seven to eight hours. Research has also found a correlation between longer sleep and depression and low socioeconomic status, which may be related to the observed increase in mortality for people who sleep too much.

In addition to an increased risk of death, oversleeping is associated with the following health issues:

• Weight gain and obesity: Oversleeping can result in alterations in hunger hormones, leading to increased feelings of hunger and food consumption. Obesity, in turn, can increase the risk of other health issues, such as diabetes.
• Heart disease: Long sleepers have an increased risk of heart disease, even in otherwise healthy individuals.
• Stroke: Increased blood pressure, which is a major risk factor for stroke, is associated with longer sleep.
• Depression: Oversleeping can disrupt serotonin production, which is involved in mood regulation.
• Accidents: Similar to sleep deprivation, oversleeping can impair coordination, reaction time, and decision-making.
• Headaches: Oversleeping can disrupt certain neurotransmitters in the brain, including serotonin, which can lead to headaches.
• Back pain: While it was once recommended to rest and stay in bed when experiencing back pain, doctors now advise against sleeping more than usual.
• Chronic diseases: Early research suggests that longer sleep can worsen inflammation in the body and decrease immune function, potentially leading to chronic diseases.

Lifestyle adjustments: making changes to one's lifestyle, such as diet and exercise, can help improve sleep quality

Lifestyle adjustments, such as changes to one's diet and exercise routine, can help improve sleep quality.

Diet

A healthy diet can promote healthy sleep patterns. Diets low in fibre, high in saturated fat, or high in sugar have been linked to poor sleep quality. Not consuming enough fat, carbohydrates, or protein has also been associated with less or worse-quality sleep. Caffeine and alcohol can reduce sleep quality, especially if consumed within two to three hours before bedtime.

To improve sleep quality, it is recommended to consume a balanced diet with adequate amounts of carbohydrates, fat, and protein. Eating fruits and vegetables, which are high in fibre and vitamins, has been linked to better sleep. It is also important to eat at regular times, as the timing of meals can impact one's circadian rhythms. Avoiding caffeine and alcohol is crucial, as these substances can disrupt sleep. Additionally, it is advisable to refrain from eating spicy, fried, high-fat, and acidic foods close to bedtime to prevent acid reflux, which can disrupt sleep.

Exercise

Exercising regularly can alleviate sleep-related problems and improve sleep quality. Moderate to vigorous exercise can reduce the time it takes to fall asleep and decrease the amount of time spent awake in bed. It can also help alleviate daytime sleepiness and reduce the need for sleep medications. Exercise can improve sleep indirectly by decreasing the risk of excessive weight gain, which is a contributing factor to obstructive sleep apnea (OSA).

The timing of exercise may also impact sleep quality. While some people may find that exercising close to bedtime interferes with their sleep, others may not experience any negative effects. It is generally recommended to exercise at least 1 to 2 hours before bedtime to allow the body to wind down and facilitate sleepiness.

In summary, making lifestyle adjustments, such as improving one's diet and engaging in regular exercise, can effectively enhance sleep quality. These changes can promote healthier sleep patterns and improve overall well-being.

Sleep studies: a doctor may recommend a sleep study to rule out sleep disorders and identify potential treatments

Oversleeping can be a symptom of an underlying health condition. If you are regularly sleeping for more than nine hours a night and still feel tired during the day, it is recommended that you consult a doctor. A doctor may recommend a sleep study to rule out sleep disorders and identify potential treatments.

A sleep study, formally known as a polysomnogram, is a diagnostic test that tracks and records the activity of multiple body systems, including the heart, brain, and respiratory system, to give healthcare providers a comprehensive view of the quality of your sleep. The test is not painful and usually takes one night to complete. Sensors are attached to your head, chest, face, and leg to monitor brain activity, eye movements, muscle activity, heart rhythm, and breathing patterns, among other things.

Sleep studies can help diagnose various conditions, including sleep apnea, periodic limb movement disorder, certain types of seizures and epilepsy, night terrors, nocturnal panic attacks, sleepwalking, and other sleep behaviour disorders. The test can also determine if treatments for these conditions have been effective.

If you are recommended for a sleep study, you will be given instructions on how to prepare. You will be advised to avoid caffeine and alcohol before the test and to stick to your normal routine as much as possible. You will also be advised to pack an overnight bag, including sleepwear, clothes for the next day, and any hygiene or grooming products you may need.

On the day of the test, you will be taken to a room where you will change into your sleepwear, and the sensors will be attached to your body. You will then be left to sleep while being monitored. The sensors are usually left on for at least two hours, but ideally, you will sleep for your full sleep cycle to get the most useful data.

After the test, a healthcare provider will review and interpret the data to determine if you have a medical issue and diagnose it. They will then recommend next steps and potential treatments.

Frequently asked questions