Sleeping All Day: Healthy Habit Or Warning Sign?

Sleep is essential for good health, but can you get too much of a good thing? While sleep deprivation is widely acknowledged as being bad for your health, oversleeping can also be a problem. So, is it healthy to sleep all day?

Sleep disorders

While sleeping is essential for health, oversleeping has been linked to a host of medical problems, including diabetes, heart disease, obesity, headaches, and an increased risk of death. If you find yourself sleeping more than nine hours a night, it may be a sign of a sleep disorder, mental health disorder, or other health issue.

There are more than 80 different types of sleep disorders, with insomnia being the most common. Sleep disorders can be caused by other conditions, such as heart disease, lung disease, nerve disorders, pain, mental illnesses, or unknown factors. Sleep disorders can also be caused or exacerbated by caffeine and alcohol consumption, irregular schedules, and aging.

Insomnia

Insomnia involves problems with falling and staying asleep. It is often accompanied by daytime distress and impairment in functioning. To be diagnosed with insomnia disorder, sleep difficulties must occur at least three nights a week for at least three months, causing significant distress or problems in daily life.

Sleep Apnea

Sleep apnea is a breathing disorder characterised by brief pauses in breathing during sleep, lasting 10 seconds or more. This can cause snoring, choking, and gasping during sleep, resulting in daytime sleepiness and fatigue. Sleep apnea can be treated with a CPAP (continuous positive airway pressure) machine.

Restless Leg Syndrome (RLS)

RLS involves a tingling or prickly sensation in the legs, along with a powerful urge to move them. The symptoms occur at least three times a week and continue for at least three months, causing distress or problems with daily functioning.

Hypersomnia

Hypersomnia is a condition where individuals are unable to stay awake during the day, experiencing extreme sleepiness. This includes narcolepsy, which causes sudden sleep attacks. Hypersomnia can lead to symptoms such as anxiety, low energy, and memory problems.

Circadian Rhythm Disorders

Circadian rhythm disorders are problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times. This can be caused by internal factors, such as a person's body clock being out of sync, or external factors like shift work or jet lag.

Parasomnia

Parasomnia involves acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating.

Mental health issues

Sleep and mental health are closely linked. While living with a mental health problem can affect how well you sleep, poor sleep can also have a negative impact on your mental health.

Anxiety

Anxiety can cause your thoughts to race, making it difficult to fall asleep. Sleep problems may become an additional source of worry, creating anticipatory anxiety at bedtime that makes it even harder to fall asleep. Research has found a strong connection between insomnia and anxiety disorders.

Depression

Depression can lead to oversleeping, such as sleeping late or a lot during the day. It can also cause insomnia if you have troubling thoughts. Historically, sleep problems were seen as a consequence of depression, but growing evidence suggests that poor sleep may induce or exacerbate depression.

Post-Traumatic Stress Disorder (PTSD)

PTSD can cause nightmares or night terrors, which may wake you up and/or make you feel anxious about falling asleep. People with PTSD frequently replay negative events in their minds, suffer from nightmares, and experience a state of being on alert, all of which can interfere with sleep.

Mania

Mania can make you feel elated or energetic, so you might not feel tired or want to sleep. You may also have racing thoughts that make it hard to fall asleep.

Medication

Medication can have side effects, including insomnia, nightmares, or oversleeping. Coming off medication can also cause sleep problems.

Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a subtype of depression that often affects people during times of reduced daylight hours. SAD is closely tied to the disruption of a person's internal biological clock, or circadian rhythm, which helps control multiple bodily processes, including sleep. People with SAD tend to sleep too much or too little or experience changes to their sleep cycles.

Bipolar Disorder

Bipolar disorder involves episodes of extreme moods that can be both high (mania) and low (depression). Sleep patterns change considerably depending on the emotional state of a person with bipolar disorder. During manic periods, they usually feel less need to sleep, but during depressed periods, they may sleep excessively.

Schizophrenia

People with schizophrenia are more likely to experience insomnia and circadian rhythm disorders. Poor sleep and symptoms of schizophrenia may be mutually reinforcing, so there are potential benefits to stabilizing and normalizing sleep patterns.

Attention-Deficit/Hyperactivity Disorder (ADHD)

Sleeping problems are common in people with ADHD, who may have difficulty falling asleep, frequent awakenings, and excessive daytime sleepiness. Sleep difficulties associated with ADHD have been studied primarily in children but have been found to affect adults as well. There is evidence of a bidirectional relationship between sleep and ADHD.

Autism Spectrum Disorder (ASD)

Children and adolescents with ASD have a higher prevalence of sleep problems, including insomnia and sleep-disordered breathing. These issues tend to be more persistent than sleeping problems in children without ASD, and they can contribute to a worsening of symptoms and quality of life for people with the condition. Addressing insomnia and other sleep disturbances is an important component of care as it may decrease excessive daytime sleepiness as well as other health and behavior problems in people with ASD.

Medication and substance use

Substance use and medication can have a significant impact on sleep patterns, with both acute and long-term effects. Alcohol, cocaine, cannabis, opioids, and sedative-hypnotic-anxiolytic medications are commonly associated with sleep disturbances. Here are some detailed examples of how these substances can affect sleep:

• Alcohol: While alcohol may initially promote sleep due to its sedating effects, it can disrupt sleep continuity by interfering with homeostatic and circadian balance. It is linked to subjective and objective insomnia, with a prevalence of up to 91% in individuals with alcohol use disorder (AUD). Treatment for insomnia in AUD may include behavioural interventions like cognitive behavioural therapy for insomnia (CBT-I) and medications like gabapentin or trazodone.
• Cocaine: Cocaine increases arousal and can lead to binge use, often at the expense of sleep. Sleep dysfunction is common during cocaine withdrawal, and studies have shown that medications like modafinil can improve sleep and abstinence from cocaine.
• Cannabis: Acute cannabis use can reduce sleep onset latency and increase Stage 3 sleep, but tolerance to its hypnotic effects can develop over time. Daily cannabis users report greater sleep disturbances, and treatment-seeking cannabis users often have disordered sleep. Sleep difficulty during cannabis abstinence is a common barrier to cessation, and improving sleep during treatment may enhance cannabis use outcomes.
• Opioids: Opioid use is associated with insomnia and sleep-related breathing disorders. Prescription opioid use and higher doses are linked to increased sleep disturbances in individuals with chronic pain. Opioid-induced breathing impairments and central sleep apnea are also concerns. Treatment options for opioid-induced sleep disorders include discontinuing opioids, positive airway pressure therapies, or switching to alternative medications.
• Sedative-hypnotic-anxiolytic medications: Long-term use of benzodiazepines (BZD) can lead to dependence and withdrawal symptoms, including insomnia. Newer non-BZD medications have a lower risk of misuse but can still cause withdrawal-induced sleep disturbances. Treatment for insomnia in this context may include medications like pregabalin and behavioural interventions such as relaxation therapy and CBT-I.

Additionally, it is important to note that substance use and sleep disturbances are often interconnected. Sleep disturbances may contribute to the initiation and maintenance of substance use disorders, and addressing these sleep issues can be a crucial aspect of substance use treatment. Furthermore, underlying mental health disorders, such as depression and anxiety, can also play a role in both substance use and sleep disturbances.

Lifestyle factors

Lack of a Regular Sleep Schedule: Establishing a consistent sleep and wake routine is essential for maintaining your body's natural sleep-wake rhythm. Aim to sleep and wake up at the same time each day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.

Alcohol Consumption: Alcohol can disrupt your sleep patterns and contribute to oversleeping. It is advisable to limit alcohol intake, especially close to bedtime, to promote healthier sleep habits.

Sedentary Lifestyle: Engaging in regular physical activity and maintaining an active lifestyle can improve sleep quality. Aim for at least 30 minutes of exercise during the day, but avoid intense workouts too close to bedtime.

Screen Time: The use of electronic devices before bed can negatively impact sleep. The light emitted by screens can delay sleep onset and disrupt your natural sleep cycle. It is recommended to avoid screens and bright lights before bedtime.

Caffeine and Food Intake: Consuming caffeine and certain foods before bed can interfere with sleep. It is advisable to avoid caffeine, alcohol, and large meals close to bedtime to promote better sleep.

Sleep Environment: Creating a conducive sleep environment is crucial. Ensure your bedroom is dimly lit, peaceful, cool, and comfortable. Consider using darkening curtains, earplugs, and investing in a high-quality mattress to enhance your sleep quality.

Sunlight Exposure: Getting exposure to natural sunlight during the day helps regulate your circadian rhythm and encourages better sleep. Aim to spend some time outdoors to benefit from natural light.

It is important to note that while these lifestyle factors can contribute to oversleeping, they may also be influenced by underlying health conditions or sleep disorders. If you find yourself consistently oversleeping and experiencing negative consequences, it is recommended to consult a healthcare professional for personalized advice and guidance.

Underlying health conditions

Oversleeping is associated with a variety of underlying health conditions, including:

Sleep Disorders

Sleep disorders are a common cause of oversleeping, with over 80 types that can affect the quality, amount, and timing of sleep. Some of the most prevalent sleep disorders include:

• Insomnia: Difficulty falling or staying asleep.
• Sleep apnea: Brief pauses in breathing during sleep, causing snoring and non-restorative sleep.
• Restless legs syndrome: An urge to move the legs while resting.
• Narcolepsy: Inability to regulate sleep-wake cycles, leading to sudden sleep attacks.
• Delayed sleep phase syndrome: Difficulty falling asleep at a desired time and waking up for daily commitments.

Mental Health Disorders

Mental health conditions, particularly depression and anxiety, are strongly linked to oversleeping. Approximately 80% of people with major depression experience excessive daytime sleepiness. Bipolar disorder, post-traumatic stress disorder (PTSD), and general anxiety disorder are also associated with sleep problems and excessive sleep.

Neurological and Neurodegenerative Conditions

Neurological conditions, such as narcolepsy, where the brain struggles to regulate sleep-wake cycles, can lead to oversleeping. Neurodegenerative diseases, including dementia and Parkinson's disease, are also associated with sleeping difficulties and increased sleep duration.

Chronic Pain and Other Physical Health Conditions

Chronic pain, whether from injuries, infections, or conditions like arthritis or fibromyalgia, can disrupt sleep patterns and contribute to oversleeping. Other physical health issues like diabetes, hypothyroidism, and heart disease may also play a role.

Substance Use

The use of certain substances, including alcohol and prescription medications, can lead to oversleeping. Alcohol has sedating effects, contributing to excessive daytime sleepiness. Additionally, the withdrawal from some drugs, such as stimulants, can result in periods of excessive sleepiness as well.

Frequently asked questions