Sleeping Less, Healthy Or Hazardous?

Sleep is essential for our health and happiness, but is it possible to get too much of a good thing? Sleeping for over nine hours a night is considered oversleeping and may indicate an underlying health issue. While the amount of sleep we need varies from person to person, consistently sleeping for longer than nine hours could be a sign of a sleep disorder, mental health disorder, or other health issues. Oversleeping has been linked to a higher risk of heart disease, stroke, and heart failure, but it's important to note that these studies only indicate associations, not causation. If you find yourself sleeping for ten hours a day, it may be worth checking in with a healthcare professional to rule out any potential concerns.

Sleep Disorders

Sleep is a complex biological process that is critical for both physical and mental health. Sleep disorders, or sleep-wake disorders, are conditions that disturb normal sleep patterns, affecting the quality, timing, and amount of sleep. These disruptions can result in daytime distress and impaired functioning. There are over 80 different types of sleep disorders, with insomnia being the most common.

Insomnia

Insomnia is characterised by difficulty falling asleep or staying asleep. It often occurs at least three nights a week for a duration of at least three months, causing significant distress or problems in daily functioning. To be diagnosed with insomnia, other sleep disorders, medication side effects, substance misuse, depression, and other physical and mental illnesses must be ruled out. Treatment for insomnia typically involves a combination of sleep medications and behavioural techniques such as cognitive-behavioural therapy.

Sleep Apnea

Sleep apnea is a breathing disorder characterised by brief pauses in breathing during sleep, lasting 10 seconds or more. This can cause repeated episodes of airway obstruction, leading to snoring, snorting, gasping, or breathing pauses. Sleep apnea is commonly associated with obesity and is more prevalent in men and certain racial and ethnic groups. Treatment options include lifestyle changes, such as weight loss or sleeping on one's side, and the use of a CPAP (continuous positive airway pressure) device to keep the airways open during sleep.

Restless Leg Syndrome (RLS)

Restless leg syndrome (RLS) involves an overwhelming urge to move one's legs, accompanied by uncomfortable sensations such as creeping, crawling, tingling, burning, or itching. These symptoms typically occur during rest or periods of inactivity and are partially or totally relieved by movement. RLS can disrupt sleep, leading to daytime sleepiness and fatigue. Treatment may include medications and addressing any underlying conditions.

Hypersomnia

Hypersomnia is characterised by excessive daytime sleepiness, even when individuals get at least seven hours of sleep. Individuals with hypersomnia may experience recurrent periods of sleep or lapses throughout the day, sleep for more than nine hours without feeling rested, or have difficulty being fully awake after abruptly waking up. This condition can cause significant distress and impair concentration, memory, and other aspects of daily functioning. Treatment for hypersomnia often involves medications like modafinil (Provigil) and solriamfetol (Sunosi), as well as lifestyle changes and natural remedies to improve sleep hygiene.

Circadian Rhythm Sleep-Wake Disorders

Circadian rhythm sleep-wake disorders occur when an individual's sleep-wake rhythms (body clock) become misaligned with the external light-dark cycle. This misalignment results in significant sleep problems and extreme daytime sleepiness, leading to distress and functional impairments. These disorders can be caused by internal factors, such as a person's body clock differing from the light-dark cycle, or external factors like shift work or jet lag. Treatment may involve light therapy, melatonin supplements, and behavioural interventions to reset the body's internal clock.

Parasomnia

Parasomnia involves unusual behaviours during the process of falling asleep, sleeping, or waking from sleep, such as sleepwalking, sleep terrors, or nightmares. These episodes can cause significant distress and impact an individual's ability to function. Treatment for parasomnia may include medications and behavioural therapies, depending on the specific diagnosis.

Mental Health Disorders

It is not advisable to sleep for only 10 minutes a day. While the amount of sleep needed varies from person to person, the general recommendation for healthy adults is to get an average of 7 to 9 hours of sleep per night. Sleeping for just 10 minutes a day would likely lead to chronic sleep deprivation, which can have significant negative consequences for both physical and mental health.

Sleep deprivation can increase the risk of developing mental health disorders, including anxiety, depression, and even suicidal ideation. It can also exacerbate the symptoms of existing mental health conditions. Research has shown that sleep-deprived individuals experience increased levels of anxiety, distress, irritability, and mood changes. They may also have difficulty concentrating, recalling memories, and regulating their emotions.

The relationship between sleep and mental health is complex and bidirectional. Sleep disturbances can contribute to the onset and worsening of mental health problems, while psychiatric conditions can also cause sleep issues. This circular relationship underscores the importance of addressing sleep problems early on and seeking professional help if needed.

In addition to the increased risk of mental health disorders, chronic sleep deprivation can lead to other health issues such as cardiovascular disease, coronary heart disease, and type 2 diabetes. Therefore, it is crucial to prioritize adequate sleep and consult a healthcare professional if you are consistently getting less than the recommended amount of sleep.

Physical Health Disorders

Oversleeping is associated with a range of physical health disorders. Firstly, sleeping too much can negatively impact your immune system, increasing your risk of chronic diseases. Research has shown that longer sleep worsens inflammation in the body and decreases immune function.

Secondly, there is a link between oversleeping and cardiovascular issues. Studies have found that longer sleep is associated with a higher risk of coronary heart disease, heart attack, heart disease, stroke, and heart failure.

Thirdly, oversleeping may be a symptom of an underlying physical health condition. For example, it could be a sign of chronic pain, diabetes, fibromyalgia, or hypothyroidism.

Finally, oversleeping can be a symptom of sleep disorders, such as sleep apnea, which causes interruptions in breathing during sleep, and restless leg syndrome, which causes an urge to move the legs due to unpleasant sensations.

If you are concerned about oversleeping, it is recommended that you consult a healthcare professional, as it could be a sign of an underlying physical health disorder.

Sleep Debt

The amount of sleep you need varies from person to person. Most adults need seven to nine hours of sleep per night, while teens and children need more. Children are recommended to get nine to 11 hours of sleep, and teenagers should get eight to 10 hours each night.

If you don't get enough sleep, you might feel tired throughout the day, lose your ability to focus, and weaken your immune system. Research has shown that you can adapt to chronic sleep restriction, meaning you may not always feel tired if you have a sleep debt. However, your body may still experience significant declines in mental and physical performance.

You can avoid sleep debt by learning how much sleep your body needs and improving your sleep hygiene. Keeping a sleep diary, developing a nighttime routine, and reconsidering your daytime schedule can all help.

If you're underslept, taking a 10- to 20-minute nap can help you feel more refreshed. However, you can't rely on napping to make up for lost sleep. Sleeping in on the weekends may help you catch up on sleep, but it's unclear how effective this is. Research has shown that it can take up to four days to recover from one hour of lost sleep, and up to nine days to completely eliminate sleep debt.

It is not recommended to sleep only 10 minutes a day. The recommended amount of sleep for adults is seven to nine hours per night. Sleeping too little is linked to irritability and sluggishness during the day, while sleeping too much may indicate an underlying health condition.

If you're regularly sleeping for only 10 minutes a day, it's important to speak to a healthcare professional as this could indicate a sleep disorder or other health issue. They can help you identify any underlying causes and develop a treatment plan.

Environmental Factors

There are several environmental factors that can contribute to oversleeping. These factors can disrupt an individual's sleep-wake body cycle, or circadian rhythm, and result in them not getting enough sleep.

One such factor is shift work. Shift work that goes against an individual's natural circadian rhythm can lead to oversleeping as it disrupts their sleep schedule and reduces the time available for sleep. For example, night shifts or early morning shifts can impact the duration and quality of sleep, resulting in a need to compensate with longer sleep periods during non-work hours.

Individuals with certain jobs may also have limited time for sleep due to the demanding nature of their work or the number of hours worked. This could include jobs with long or irregular hours, such as caregivers, healthcare professionals, or those in the service industry. The stress and physical demands of these jobs can also contribute to disrupted sleep patterns and a need for longer sleep durations when the opportunity arises.

Additionally, not leaving adequate time in schedules for sleep can be a factor. This could be due to various reasons such as social commitments, work obligations, or personal choices that result in individuals not prioritising sleep. As a result, they may accumulate sleep debt, leading to oversleeping when they finally get the opportunity to compensate for lost sleep.

It is important to note that while these environmental factors can contribute to oversleeping, they may also be influenced by individual differences in sleep needs. Some people naturally require more sleep than others, and their sleep patterns may be adapted to accommodate their specific needs.

Frequently asked questions