Sleeping All Day: Is It Healthy Or Harmful?

Sleeping all day, or hypersomnia, is a condition characterised by excessive sleepiness during the day. People with hypersomnia may nap during the day, fall asleep during the day, and sleep for long hours at night. While the amount of sleep needed varies from person to person, sleeping too much has been linked to a host of medical problems, including diabetes, heart disease, obesity, and an increased risk of death. If you're regularly sleeping all day, it may be a sign of an underlying health condition, and you should consider seeking advice from a healthcare professional.

Hypersomnia

The characteristics of hypersomnia vary from person to person, depending on age, lifestyle, and underlying causes. A major danger of hypersomnia is the increased risk of accidents, especially motor vehicle accidents.

The symptoms of hypersomnia include:

• Feeling unusually tired all the time
• The need for daytime naps
• Feeling drowsy, despite sleeping and napping – not feeling refreshed upon waking
• Difficulty thinking and making decisions – the mind feels 'foggy'
• Memory or concentration difficulties
• Insufficient or inadequate sleep – long working hours, overtime, shift work, family demands, study, or social life can all contribute to inadequate sleep.
• Environmental factors – a snoring partner, a baby that wakes up during the night, noisy neighbours, an uncomfortable temperature, or an uncomfortable mattress can all cause broken sleep.
• Mental states – anxiety and depression can respectively keep a person awake at night and sap their energy, making them prone to sleepiness during the day.
• Medications – alcohol, caffeinated drinks, tranquillisers, sleeping pills, and antihistamines can all disrupt sleeping patterns.
• Medical conditions – hypothyroidism (underactive thyroid gland), oesophageal reflux, nocturnal asthma, and chronic painful conditions can disrupt sleep.
• Changes to time zones – jet lag can affect the internal biological clock, which regulates sleep.
• Sleep disorders – sleep apnoea, restless legs syndrome, sleep walking, narcolepsy, idiopathic hypersomnia, and insomnia may all cause sleep disruption or fragmented sleep.

If you are experiencing hypersomnia, it is recommended that you see a doctor. They may ask you about possible causes of your sleepiness, such as mental or physical health problems, or any medications you are taking. They may also suggest keeping a diary of when you sleep, or refer you to a doctor specialising in sleep disorders. Treatment for hypersomnia will depend on what is causing it but may include medication to help keep you awake.

Sleep disorders

If you're sleeping all day, it could be a sign of a sleep disorder. Hypersomnia is a condition characterised by excessive sleepiness during the day, with people often napping during the day and still sleeping for long hours at night. Those with hypersomnia may experience symptoms of anxiety, low energy, and memory problems as a result of their almost constant need for sleep.

Hypersomnia can be caused by a wide range of factors, including:

• Sleep disorders, such as sleep apnoea, insomnia, and narcolepsy
• Mental health disorders, such as depression and anxiety
• Medical conditions, such as hypothyroidism, oesophageal reflux, nocturnal asthma, and chronic painful conditions
• Lifestyle factors, such as shift work, family demands, and social life
• Environmental factors, such as a snoring partner, a baby that wakes up during the night, noisy neighbours, or an uncomfortable mattress
• Medication and substances, such as alcohol, caffeine, tranquillisers, sleeping pills, and antihistamines

Other sleep disorders that can cause excessive sleepiness include:

• Idiopathic hypersomnia: There is no known cause for this disorder, which is characterised by excessive night-time sleeping and the need for naps during the day.
• Sleep apnea: A person's breathing stops or is reduced during sleep, causing their brain to send a 'wake-up' call. This disrupts their normal sleep cycle, leading to increased sleepiness.
• Restless legs syndrome: An unpleasant and sometimes overwhelming urge to move your legs when at rest.
• Bruxism: Grinding or clenching your teeth during sleep.
• Delayed sleep phase syndrome: A disorder where your circadian rhythm keeps you up late, making it hard to wake up in the morning.

If you suspect you may have a sleep disorder, it's important to consult a healthcare professional. They can help diagnose the cause of your sleepiness and recommend appropriate treatments or lifestyle changes.

Health risks

Oversleeping has been linked to a host of medical problems and health risks. Here are some of the health risks associated with sleeping all day:

Increased Risk of Death

Multiple studies have found that people who sleep nine or more hours a night have significantly higher death rates than those sleeping seven to eight hours. While no specific reason has been determined for this correlation, researchers have found that factors such as depression and low socioeconomic status are also associated with longer sleep. These factors could potentially contribute to the increased mortality rate observed in people who sleep too much.

Cardiovascular and Coronary Heart Disease

Studies have shown a link between oversleeping and an increased risk of cardiovascular disease and coronary heart disease. In the Nurses' Health Study involving nearly 72,000 women, data analysis revealed that those who slept nine to 11 hours per night were 38% more likely to develop coronary heart disease compared to those who slept eight hours.

Diabetes

Sleeping too much or too little can increase the risk of diabetes. Disruptions in the normal sleep cycle, such as those caused by sleep disorders, can contribute to this risk. Additionally, studies have found a correlation between longer sleep durations and an increased likelihood of developing diabetes.

Obesity

There is a correlation between sleeping too much and obesity. A study found that individuals who slept for nine or ten hours every night were 21% more likely to become obese over a six-year period compared to those who slept seven to eight hours. This association remained consistent even when factors like food intake and exercise were taken into account.

Headaches

Oversleeping can trigger headaches in people prone to them. Researchers attribute this to the effect of oversleeping on certain neurotransmitters in the brain, including serotonin. Disrupting nighttime sleep by sleeping too much during the day can also lead to morning headaches.

Back Pain

While it was once recommended to rest and stay in bed when experiencing back pain, current medical advice discourages sleeping more than usual in such cases. Maintaining a certain level of activity and consulting a doctor for appropriate recommendations are now prioritized.

Depression

While insomnia is more commonly associated with depression, approximately 15% of individuals with depression sleep too much. Regular sleep habits are crucial for the recovery process, and oversleeping can worsen depressive symptoms.

Accidents

Excessive sleepiness increases the risk of accidents, especially motor vehicle accidents. The inability to stay awake and alert during the day can lead to unintended lapses into drowsiness or sleep, compromising safety when operating vehicles or heavy machinery.

Immune System Dysfunction

Early research suggests that longer sleep durations can negatively impact the immune system, decreasing its function and making individuals more susceptible to illnesses.

Lifestyle factors

• Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, including weekends. This helps regulate your body's sleep-wake cycle and prevents sleep loss or debt.
• Create a peaceful and comfortable sleeping environment: Reduce noise, light, and distractions in your bedroom. Ensure your bedroom is at a comfortable temperature, neither too hot nor too cold.
• Establish a relaxing bedtime routine: Engage in relaxing activities before bed to prevent anxiety and promote sleep. Avoid electronic devices, as the light from screens can delay sleep onset.
• Exercise regularly: Aim for at least 30 minutes of daily exercise. However, avoid excessive exercise close to bedtime, as it may interfere with sleep.
• Nap early in the day: Napping late in the afternoon can disrupt your nighttime sleep. If you need to nap, do so earlier in the day, and keep it brief ('power naps').
• Avoid substances that interfere with sleep: Caffeine, alcohol, and certain medications or substances can disrupt your sleep. Avoid consuming these close to bedtime.
• Maintain a healthy diet: Eat a well-balanced diet to prevent nutritional deficiencies, and avoid eating close to bedtime.
• Limit late-night activities: Avoid working or engaging in stimulating activities late into the night. Give your body time to wind down and prepare for sleep.
• Address stress and anxiety: Practice relaxation techniques or engage in activities that promote stress relief.

It is important to note that while these lifestyle adjustments can help improve sleep quality, they may not cure underlying sleep disorders or medical conditions. If excessive daytime sleepiness persists, it is advisable to consult a healthcare professional for further evaluation and guidance.

Treatment options

If you are concerned that you are sleeping too much, you should consult a healthcare professional. They may refer you to a sleep specialist or a sleep clinic.

Medication

There are a number of medications that can be prescribed to treat hypersomnia. These include:

• Modafinil (Provigil)
• Armodafinil (Nuvigil)
• Pitolisant (Wakix)
• Solriamfetol (Sunosi)
• Amphetamine
• Methylphenidate (Ritalin, Daytrana, Methylin, Concerta)
• Dextroamphetamine (Procentra, Dexedrine, Zenzedi)
• Sodium oxybate (Xyrem or Xywav)
• Flumazenil (Romazicon)
• Clarithromycin (Biaxin)

Lifestyle Changes

Making some changes to your lifestyle may help improve your sleep quality. These include:

• Maintaining a regular sleep schedule
• Creating a peaceful sleeping environment
• Avoiding caffeine, alcohol, and nicotine before bed
• Avoiding working late into the night
• Regular exercise
• Maintaining a healthy weight
• Eating a well-balanced diet

Therapy

Cognitive behavioural therapy may be recommended to help treat sleep disorders.

Frequently asked questions