Day Offs: Sleeping More, But Why?

Sleep is essential for our physical and mental health, but what happens when we sleep too much? Oversleeping, or long sleeping, is defined as sleeping for more than nine hours in a 24-hour period. While it may be tempting to sleep in on days off, especially after a busy work week, doing so can have negative consequences for our health and well-being. Sleeping in can disrupt our body's natural circadian rhythm, leading to low energy levels and potential health issues such as cardiovascular disease and obesity. Additionally, oversleeping may indicate an underlying health condition, such as hypersomnia or a sleep disorder. However, occasional oversleeping is not necessarily harmful and can help us catch up on lost sleep, improving our health and energy levels. So, while it's okay to indulge in a lie-in every once in a while, making it a habit could impact our overall health and sleep patterns.

The benefits of sleeping in

Catching Up on Sleep

Sleeping in on your days off can help you catch up on lost sleep and improve your health and energy levels. Research shows that you can reverse some of the negative effects of sleep deprivation on your health and mental performance by catching up on sleep during the weekends. This can be especially beneficial if you're sleep-deprived or if you temporarily need more sleep, such as when recovering from an illness or intense physical activity.

Improved Mental Health

Sleeping in can also positively impact your mental health. A study found that weekend catch-up sleep can lower your risk of depression. Additionally, another study concluded that those who slept for five hours or less during the week and then nine hours or more on the weekends had the same mortality rate as those who consistently got seven hours of sleep.

Improved Physical Health

Sleeping in can have physical health benefits as well. By catching up on sleep, you can reduce your risk of developing certain health conditions. For example, a 2023 study found that sleeping in on the weekends is linked to lower cholesterol levels in workers who didn't get enough sleep during the week.

Feeling Rested and Energized

Taking the time to sleep in can help you feel more rested and energized. A 2021 study found that how you feel about your sleep affects your daytime fatigue levels. So, if a small lay-in makes you feel like you got good sleep, you may experience increased energy levels throughout the day.

While sleeping in can provide these benefits, it's important to limit your lay-ins to an hour or two to avoid disrupting your body's natural circadian rhythm, which can lead to negative consequences.

The drawbacks of sleeping in

While sleeping in can have its benefits, doing so regularly can lead to several drawbacks that may negatively impact your health, energy levels, and productivity. Here are some reasons why sleeping in may not always be a good idea:

Disruption of Circadian Rhythm:

Sleeping in can mess with your body's internal clock or circadian rhythm. This misalignment can lead to physical and mental health issues, low energy levels, and difficulty sleeping the next night.

Difficulty Falling Asleep:

Regularly altering your wake-up times can disrupt your sleep schedule and make it harder to fall asleep at your usual bedtime. This can result in a cycle of irregular sleep patterns and daytime drowsiness.

Productivity and Time Management Issues:

Consistently starting your day later can lead to time management problems, causing stress and potentially impacting your work or personal responsibilities. The extra sleep may not be worth the trade-off if it creates a cycle of playing catch-up.

Negative Impact on Mental Health:

While adequate sleep is crucial for mental well-being, too much sleep has been associated with an increased risk of depression and anxiety. Finding the right balance is essential for maintaining optimal mental health.

Social and Professional Consequences:

In a society that often values early risers, consistently starting the day late might be perceived negatively by colleagues or employers. This could lead to missed opportunities and strained relationships with those operating on different schedules.

Inadequate Sleep Reversal:

Sleeping in may not fully reverse all the damage caused by sleep deprivation. For example, one study found that while recovery sleep helped, it only partially recovered the frontal lobe function that was impacted by sleep deprivation.

Lack of Research on Long-Term Effects:

There is limited research on the long-term effects of a repeated sleep restriction/recovery cycle. While short-term sleep debt can be addressed by sleeping in, the impact of consistently altering your sleep schedule over an extended period is not yet fully understood.

While an occasional lie-in can be beneficial, making it a regular habit can lead to these potential drawbacks. It's essential to find a balance that works for your individual needs and circumstances, ensuring you get adequate sleep without disrupting your body's natural rhythms.

Sleep debt

To avoid sleep debt, it is important to learn how much sleep your body needs and improve your sleep hygiene. Most adults need seven to nine hours of sleep per night, while teens and children need more. Keeping a sleep diary, developing a nighttime routine, and making your bedroom more sleep-friendly can all help to avoid sleep debt.

If you are unable to get enough sleep during the week, you can try to make up for lost sleep by taking naps or sleeping more on the weekends. However, it is not clear how effective this is in compensating for sleep loss. One study found that sleeping in on weekends does not reverse the metabolic dysregulation and potential weight gain associated with regular sleep loss.

While it may be tempting to try and make up for lost sleep on your days off, it is important to remember that this may not fully compensate for the negative effects of sleep deprivation. Prioritizing consistent and sufficient sleep throughout the week is the best way to maintain optimal health and well-being.

Sleep disorders

While sleeping in on your days off can help you catch up on lost sleep and improve your health and energy levels, it can also disrupt your body clock, leading to physical and mental health issues and low energy. This is especially true if you sleep in for too long or too often.

Now, onto sleep disorders. Sleep disorders are conditions that disturb your normal sleep patterns, and there are over 80 different types. Sleep is a complex biological process that plays a crucial role in keeping you healthy and functioning at your best. When you don't get enough quality sleep, it can affect not just your energy levels but also your physical and mental health, thinking, and daily functioning.

Insomnia

Insomnia is the most common sleep disorder, affecting about one-third of adults. It involves problems falling asleep or staying asleep. To be diagnosed with insomnia disorder, these sleep difficulties must occur at least three nights a week for at least three months and cause significant distress or problems in daily functioning.

Sleep Apnea

Sleep apnea is a breathing disorder characterised by repeated interruptions in breathing during sleep, lasting 10 seconds or more. This can cause snoring, snorting, gasping, or choking sounds, and it leads to daytime sleepiness and fatigue. Sleep apnea is typically diagnosed through a clinical sleep study and is more common in certain demographics, such as men, older adults, and specific racial and ethnic groups.

Restless Leg Syndrome (RLS)

RLS involves tingling or prickly sensations in the legs, along with a powerful urge to move them. These symptoms typically occur in the evening or at night and are relieved by movement. RLS can cause difficulty falling asleep and frequent awakenings, resulting in daytime sleepiness. It affects up to 3% of the population, usually beginning in the teens or twenties.

Hypersomnia

People with hypersomnia are unable to stay awake during the day, experiencing extreme sleepiness even when getting at least seven hours of sleep. They may have difficulty waking up in the morning and can appear groggy or confused. This disorder can lead to problems with concentration and memory and typically begins in late teens or adulthood.

Circadian Rhythm Disorders

These disorders involve problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times. They can be caused by internal factors, such as a person's body clock being out of sync with the light-dark cycle, or external factors like shift work or jet lag. Circadian rhythm disorders can lead to significant sleep problems and extreme daytime sleepiness.

Parasomnia

Parasomnia involves acting in unusual ways while falling asleep, sleeping, or waking up, such as walking, talking, or eating. This can include sleepwalking, sleep terrors, nightmare disorder, and REM sleep behaviour disorder, where people act out their dreams. Parasomnia can cause distress and problems with social relationships and work.

Tips to avoid oversleeping

Oversleeping can negatively impact your health, so it's important to address it if it's becoming a habit. Here are some tips to help you avoid oversleeping:

Establish a consistent sleep schedule

Try to go to bed and wake up at the same time every day, including weekends. This helps your body create a natural sleep schedule, reducing the risk of sleep debt and circadian rhythm disruption.

Create a bedtime routine

Engage in relaxing activities before bed to calm your body and mind. Reading, listening to soothing music, drinking caffeine-free tea, or writing in a journal can help you unwind and prepare for sleep.

Optimise your sleep environment

Make sure your bedroom is dark, quiet, and at a comfortable temperature. Use earplugs or a sound machine to block out noise, and adjust the thermostat or invest in suitable bedding to maintain a pleasant sleeping temperature.

Keep a sleep journal

Record your sleep patterns and any factors that may impact your sleep, such as caffeine intake or room temperature. This will help you identify any habits that may be contributing to oversleeping.

Avoid excessive weekend catch-up sleep

While it's tempting to sleep in on weekends, limit your lay-ins to an hour or two to maintain a consistent sleep schedule. Sleeping in for longer can disrupt your body clock and negatively impact your energy levels and health.

Put away technology before bed

The blue light emitted by electronic devices interferes with melatonin production, disrupting your sleep-wake cycle. Put away your phone and other devices at least an hour before bedtime to improve your sleep quality.

Exercise during the day

Exercise is correlated with increased deep sleep, which is crucial for rejuvenation. Aim for daily exercise, preferably outdoors, to improve your sleep quality and make it easier to wake up in the morning.

Use a light alarm

Sunrise alarms or light alarms simulate a natural sunrise, helping you wake up gently and reducing the negative effects of a jarring alarm.

Seek professional help if needed

If oversleeping is a persistent issue or you suspect an underlying condition, consult your healthcare provider. They can help rule out sleep disorders, mental health issues, or other health problems that may be contributing to your oversleeping.

Frequently asked questions