Sleep All Day: A Guide To Understanding Oversleeping

Sleeping for long periods can be a symptom of underlying health issues, including mental health disorders, sleep disorders, or other health issues. Oversleeping is defined as sleeping for more than nine hours in a 24-hour period, and it can negatively impact your health and daily functioning. It is important to consult a healthcare professional if you are concerned about your sleep habits, as they can help diagnose and treat any underlying conditions.

Sleep disorders

The symptoms of sleep disorders vary depending on the specific disorder but may include regularly taking more than 30 minutes to fall asleep, frequently waking up during the night, feeling sleepy during the day, and experiencing disturbing sensations in the legs or arms.

Treating sleep disorders depends on the specific disorder but may include good sleep habits, lifestyle changes, cognitive behavioral therapy, medications, and natural remedies such as melatonin.

Mental health disorders

Sleep and mental health are closely intertwined. Poor sleep can negatively impact mental health, and vice versa.

The Impact of Sleep on Mental Health

Poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Sleep disturbances are associated with the onset and worsening of some mental health disorders, including depression, anxiety, bipolar disorder, and schizophrenia.

Chronic insomnia may increase the risk of developing a mood disorder, such as anxiety or depression. In a study of 10,000 adults, people with insomnia were five times more likely to develop depression and 20 times more likely to develop panic disorder. Sleep disturbances can also trigger or exacerbate psychotic episodes, mania, psychosis, or paranoia.

The timing of sleep also matters. According to a study by researchers at Stanford University, going to sleep before 1 a.m. can promote overall well-being, regardless of an individual's natural sleep preference.

The Impact of Mental Health on Sleep

Living with a mental health problem can affect sleep quality and duration. For example, anxiety can cause racing or repetitive thoughts that keep a person awake, and they may also experience panic attacks while trying to sleep. Depression and seasonal affective disorder (SAD) can lead to sleeping more, including staying in bed longer or sleeping more frequently.

Trauma can cause flashbacks, nightmares, or night terrors that disturb sleep. Paranoia and psychosis may also make it difficult to sleep due to frightening hallucinations. Mania often involves feelings of energy and elation, reducing the need for sleep. Psychiatric medication can also cause insomnia, disturbed sleep, nightmares, and oversleeping.

Bidirectional Relationship

The relationship between sleep and mental health is bidirectional, meaning sleeping problems may be both a cause and a consequence of mental health issues. Obstructive sleep apnea (OSA), a disorder involving pauses in breathing during sleep, is more common in people with psychiatric conditions and can negatively impact their physical health and increase the risk of serious mental distress.

Additionally, certain mental health conditions are closely tied to disruptions in the internal biological clock or circadian rhythm, which regulates sleep. For example, seasonal affective disorder, a subtype of depression, often involves sleeping too much or too little or experiencing changes in sleep cycles.

Treatment Approaches

Addressing sleep problems can have a positive impact on mental health. Improving sleep habits and adopting sleep hygiene practices, such as maintaining a steady sleep schedule and avoiding electronic devices before bed, can help enhance sleep quality. Cognitive-behavioral therapy (CBT) and light therapy, in combination with medication, are also therapeutic approaches that can improve mental health outcomes.

Physical health disorders

Oversleeping can be caused by a variety of physical health disorders. Here are some of the most common physical health disorders that can lead to excessive sleep:

Hypersomnia

Hypersomnia is a condition characterised by extreme daytime sleepiness, even after a full night's sleep. People with hypersomnia may sleep longer than average (10 or more hours) and still feel sleepy during the day. They may also experience "sleep drunkenness", where they have difficulty waking up in the morning or after daytime naps and may appear confused or combative. Other symptoms include anxiety, irritability, slow thinking, and memory problems. Hypersomnia can be primary, where it is its own condition, or secondary, where it is caused by another known factor such as a medical condition, medications, alcohol, or insufficient sleep.

Obstructive Sleep Apnea

Obstructive sleep apnea is a common sleep disorder that involves interruptions in breathing during sleep, causing snoring, snorting, gasping, or breathing pauses. This interrupted sleep leads to daytime sleepiness and fatigue. Risk factors for sleep apnea include obesity, being male, family history, menopause, and certain genetic or endocrine disorders.

Chronic Conditions and Diseases

Various chronic conditions and diseases can lead to oversleeping. These include heart disease, lung disease, nerve pain (neuropathy), obesity, chronic kidney disease, chronic obstructive pulmonary disease (COPD), multiple sclerosis (MS), rheumatoid arthritis (RA), and hypothyroidism.

Medications

Certain medications can cause oversleeping due to their sedating effects or drowsiness as side effects. These include painkillers, medications for mental health disorders, antiepileptic drugs (AEDs), antidepressants, and anti-hypertensive drugs.

Vitamin B12 Deficiency

A lack of vitamin B12 in the body can lead to fatigue and low energy, resulting in excessive sleep.

Medication and substances

Certain medications and substances can cause excessive sleepiness and oversleeping. These may include:

• Antiepileptic drugs (AEDs)
• Antidepressants
• Benzodiazepines
• Barbiturates
• Melatonin
• Sleeping aids
• Antihypertensive drugs
• Anti-Parkinsonian agents
• Skeletal muscle relaxants
• Antipsychotics
• Opiates
• Cannabis
• Alcohol
• Stimulant drugs (medications used to treat ADHD)
• Anticonvulsants
• Antinarcoleptics
• Antidepressants or antianxiety medications
• Orexin receptor antagonists

It is important to consult a healthcare professional if you suspect that any medications or substances are causing you to oversleep. They can help modify your treatment plan or provide support.

Additionally, it is worth noting that the use of some illicit or illegal drugs, such as amphetamines or cocaine, can also lead to oversleeping when an individual stops taking them. Alcohol consumption can also cause excessive daytime sleepiness (EDS) and make individuals feel drowsy and sleepy.

Environmental factors

Light

Light exposure can have a significant impact on sleep quality and duration. Light is the main environmental signal for synchronizing the circadian clock, with morning and evening light exposure advancing and delaying the circadian phase, respectively. Light exposure at night can decrease melatonin secretion and lead to increased sleep arousal and reduced sleep duration and quality.

Artificial light exposure, especially before bed, has been linked to delayed sleep onset and reduced sleep duration and quality. This is due to artificial light suppressing melatonin release. Even small amounts of artificial light can delay the production of melatonin, which signals the body to prepare for sleep.

Natural light exposure, on the other hand, has been shown to improve sleep health. Reduced exposure to natural light is associated with increased perception of insufficient sleep and higher rates of depression.

Noise

Noise pollution is a growing threat to human health and well-being. It has been linked to various adverse health effects, including impaired cognitive function and cardiovascular disease.

Noise exposure during the night has been associated with poor sleep outcomes, including decreased sleep quality, increased sleep latency, and more frequent awakenings during the night. Intermittent sounds, such as honking or revving cars, are more disturbing than continuous noise.

Noise exposure during the day can also disrupt sleep quality at night, leading to sustained disturbances to nighttime sleep.

Temperature

The temperature of one's environment can also affect sleep quality. Finding the temperature at which one is most comfortable sleeping is important for getting a good night's rest.

Electronic Distractions

Electronic distractions, such as televisions, computers, and cell phones, can negatively impact sleep. Exposure to electronic media before bed has been linked to later bedtimes and reduced sleep duration.

Bed and Bedroom

The bed and bedroom environment can also influence sleep. If the bed and bedroom become associated with wakefulness, arousal, or negative emotions, they can become unconscious cues for wakefulness rather than sleep. Trying too hard to fall asleep by extending time in bed or avoiding evening activities can also promote wakefulness and frustration.

Worrying

Worrying about sleep can also lead to a vicious cycle of increased difficulty sleeping and negative thoughts about how insufficient sleep will affect the next day.

Frequently asked questions