Sleeping All Day: Is It Ever Okay?

Sleep is undeniably crucial for our mental and physical health, quality of life, and overall safety. While sleep deprivation is a widespread problem, oversleeping can also be a cause for concern and may indicate an underlying health issue.

Experts define oversleeping as sleeping for more than nine hours within a 24-hour period. Occasional oversleeping is usually harmless and can be attributed to factors such as recovery from illness, stress, or sleep deprivation. However, consistent oversleeping may be a symptom of a sleep disorder, mental health disorder, or other health issues.

Potential risks associated with oversleeping include increased fatigue, decreased immune function, changes in stress response, and an increased risk of chronic diseases such as heart disease, diabetes, obesity, and even death.

If you find yourself regularly sleeping for extended periods and experiencing related symptoms, it is recommended to consult a healthcare professional to rule out any underlying conditions and receive appropriate advice or treatment.

Health Risks of Oversleeping

Oversleeping, or "long sleeping", is typically defined as sleeping for more than nine hours in a 24-hour period. While a good night's sleep is essential for health, oversleeping has been linked to a host of medical problems and can indicate an underlying condition. Here are some health risks associated with oversleeping:

• Increased fatigue and low energy: Oversleeping can lead to feelings of tiredness and sluggishness throughout the day. This can impact productivity and overall quality of life.
• Decreased immune function: Research suggests that longer sleep can negatively impact the immune system, making individuals more susceptible to illnesses.
• Changes in stress response: Oversleeping has been linked to frequent mental distress and may affect the body's ability to manage stress effectively.
• Increased risk of chronic diseases: Consistently sleeping too much has been associated with a higher risk of developing heart disease, diabetes, obesity, and other chronic illnesses.
• Increased risk of death: Multiple studies have found a correlation between oversleeping and higher death rates, although the specific reason for this connection is not yet fully understood.
• Headaches: Oversleeping can trigger headaches in some individuals, particularly those prone to migraines or experiencing sleep disruptions.
• Back pain: While previously recommended, sleeping more to alleviate back pain is no longer advised by doctors. Maintaining a certain level of activity and a regular sleep schedule is generally recommended instead.
• Mental health issues: Oversleeping is often linked to depression and anxiety. It can also worsen mental health symptoms, creating a cycle that further disrupts sleep patterns.

If you find yourself regularly sleeping more than nine hours and still feeling tired, it is recommended to consult a healthcare professional. They can help identify any underlying conditions and provide guidance on improving sleep habits and overall health.

When is Oversleeping Normal?

Oversleeping, or long sleeping, is typically defined as sleeping for more than nine hours in a 24-hour period. However, this can sometimes be normal and not a cause for concern.

Occasional oversleeping can be perfectly normal and healthy. For example, you may sleep longer than usual if you're recovering from illness, catching up on lost sleep, or making up for a stressful period. It's also normal for some people to simply need more sleep than others. About 2% of the population are 'long sleepers', who require 10-12 hours of sleep each night. For these people, trying to stick to the typical seven-to-nine-hour sleep schedule could be detrimental to their health.

If you're regularly sleeping more than nine hours and still feel tired, it could indicate an underlying health issue. This could be a sleep disorder such as hypersomnia, narcolepsy, or sleep apnea, or a mental or physical health condition such as depression, anxiety, chronic pain, diabetes, or hypothyroidism. Certain medications, drugs, and alcohol use can also cause oversleeping.

What to Do if You're Concerned

If you're concerned that you might be sleeping too much, it's a good idea to consult a healthcare professional. They may recommend keeping a sleep diary to record your sleep patterns and how you feel after waking up. They may also suggest a physical exam, review your medications, or recommend further testing. Treatment for oversleeping depends on the underlying cause and may include lifestyle changes, medication, or therapy.

Sleep Disorders

While sleeping all day sometimes may be a result of a busy week or your body fighting an illness, doing so habitually may be a symptom of a sleep disorder or another medical condition.

There are over 80 different sleep disorders that affect the quality, amount, and timing of sleep. The most common include:

• Insomnia: Difficulty falling and staying asleep.
• Sleep apnea: A breathing disorder where you stop breathing for 10 seconds or more during sleep.
• Restless leg syndrome: A tingling or prickly sensation in the legs, along with an urge to move them.
• Hypersomnia: Being unable to stay awake during the day, including narcolepsy, which causes extreme daytime sleepiness.
• Circadian rhythm disorders: Problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times.
• Parasomnia: Acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating.

Symptoms of Sleep Disorders

Some signs that you may have a sleep disorder include:

• Regularly taking more than 30 minutes to fall asleep.
• Waking up several times during the night and having trouble falling back asleep.
• Feeling sleepy during the day, taking frequent naps, or falling asleep at the wrong times.
• Snoring loudly, snorting, gasping, or choking during sleep.
• Creeping, tingling, or crawling feelings in the legs or arms that are relieved by moving or massaging them.
• Vivid, dream-like experiences while falling asleep or dozing.
• Episodes of sudden muscle weakness when feeling strong emotions.
• Feeling unable to move when first waking up.

Causes of Sleep Disorders

• Other medical conditions: Heart disease, lung disease, nerve disorders, pain, etc.
• Mental illnesses: Depression, anxiety, etc.
• Genetic factors: A mutation can increase the risk of sleep disorders.
• Medication side effects.
• Working night shifts.
• Substance use before bedtime: Caffeine, alcohol, etc.
• Low levels of certain brain chemicals or minerals.

Treatment of Sleep Disorders

Treatment options for sleep disorders vary depending on the specific disorder but may include:

• Changing your sleeping routine to promote a regular sleep schedule and proper sleep hygiene.
• Cognitive behavioural therapy.
• Medications: Sleeping pills, alerting agents, supplements like melatonin, etc.
• Changing medications or dosages that cause excessive sleepiness.
• Using a CPAP machine or neurostimulator to control sleep apnea.
• Light therapy.

Self-Help Strategies

If you find yourself sleeping all day sometimes, there are several self-help strategies you can try to improve your sleep hygiene and overall quality of sleep.

Create a Sleep Routine

Developing a sleep/wake routine is a big step in improving your sleep. Try to go to bed and get up at the same time every day, including weekends. Having a set time to start winding down is also important, as is finding ways to relax before bed. Some relaxing activities include reading, listening to music, gentle stretching, meditation, and relaxation exercises.

Improve Your Sleep Environment

Make your bedroom as comfortable and relaxing as possible. Block out any outside light with curtains or blinds, or use an eye mask. Keep your room quiet and well-ventilated; consider using earplugs or a fan to minimise noise. You can also try to maintain a cool temperature in your bedroom, as most people sleep better in a cooler room.

Limit Screen Time Before Bed

The blue light emitted by electronic devices can interfere with your natural production of melatonin, a hormone that promotes sleep. Try to disconnect from all devices at least one hour before bed.

Limit Caffeine, Nicotine, and Alcohol Intake

Caffeine, nicotine, and alcohol are stimulants that can interfere with your sleep. Avoid consuming these substances in the afternoon and evening, and especially close to bedtime.

Improve Sleep Through Diet and Exercise

A healthy diet and regular exercise can help you sleep better. Avoid large meals close to bedtime, and limit your consumption of fatty or spicy foods in the evening. Try to exercise regularly, but not too close to bedtime, as it may energise you and make it harder to fall asleep.

Relaxation Techniques

There are various relaxation techniques you can try to ease yourself into sleep, such as deep breathing exercises, progressive muscle relaxation, guided imagery, and meditation.

Manage Stress and Anxiety

Stress and anxiety are common contributors to sleeplessness. To reduce stress, try prioritising and delegating tasks, writing down your thoughts and worries, and setting boundaries to keep your evenings stress-free. You can also try stress-reducing activities such as yoga, journaling, and talking to a friend or therapist.

Seeking Medical Help

If you are concerned about your sleep habits, it is recommended that you talk to your doctor. They can help you determine the cause of your oversleeping and suggest a treatment plan. Your doctor will likely give you a physical exam, review medications that may affect your sleep, and discuss further testing, such as blood work. They will also want to know details about your sleep habits, so it is helpful to keep a sleep diary for at least two weeks before your appointment. Note down how much you're sleeping and the quality of that sleep.

If necessary, your doctor may refer you to a sleep clinic or recommend a sleep study to rule out sleep disorders. A sleep study can help identify any underlying sleep disorders that may be contributing to your oversleeping.

In some cases, your oversleeping may be caused by alcohol or certain prescription medications. If this is the case, your doctor may suggest cutting back or eliminating the use of these substances. However, it is important to never stop taking a prescribed medication unless instructed to do so by your doctor.

If your oversleeping is caused by an underlying medical condition, treating this disorder may help you return to normal sleep habits. For example, if you are experiencing obstructive sleep apnea, a common treatment is the use of a CPAP machine, which helps support your breathing during sleep.

Additionally, practicing good sleep hygiene can help improve your sleep habits. This includes keeping a consistent sleep schedule, getting regular exercise, and making your bedroom a comfortable environment conducive to sleep.

If you are experiencing excessive daytime sleepiness, your doctor may prescribe a stimulant or sodium oxybate to help with wakefulness. Cognitive behavioural therapy (CBT) may also be beneficial and can be done with a licensed professional in person, online, or over the phone.

Remember, it is important to seek medical advice if you are regularly sleeping more than nine hours and still feeling tired, as it may be a sign of an underlying health condition.

Frequently asked questions