Sleeping All Day: Healthy Habit Or Harmful Routine?

Sleep is essential for our health and emotional well-being. While it is commonly known that not getting enough sleep is bad for you, sleeping too much can also be problematic. Oversleeping, or long sleeping, is defined as sleeping for over nine hours each night and can be a sign of a sleep disorder, mental health disorder, or other health issues. It can negatively impact your immune system, mental health, heart health, and potentially lead to chronic diseases.

The health risks of sleeping all day

While it's well known that not getting enough sleep is bad for your health, sleeping too much can also have negative consequences. Sleeping all day, or "oversleeping", is generally considered to be sleeping for over nine hours each night. This can have a detrimental impact on your overall health and well-being, and it may indicate an underlying health issue.

Increased Risk of Health Conditions

Sleeping all day has been linked to a higher risk of developing various health conditions, including:

• Cardiovascular disease
• Coronary heart disease
• Type 2 diabetes
• Obesity
• Headaches
• Back pain
• Depression

Additionally, 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. This correlation may be influenced by factors such as depression and low socioeconomic status, which are also associated with longer sleep.

Negative Impact on Daily Functioning

Oversleeping can lead to excessive daytime sleepiness, making it difficult to stay awake and alert during the day. This can affect your ability to think clearly and respond quickly, and disrupt your nighttime sleep, leading to a vicious cycle of fatigue and drowsiness.

Sleep Disorders and Mental Health Disorders

If you find yourself regularly sleeping all day, it could be a sign of a sleep disorder or a mental health disorder. Sleep disorders such as sleep apnea, insomnia, and narcolepsy can disrupt your sleep patterns and lead to excessive sleep. Depression and anxiety are also commonly associated with oversleeping, and adolescents and older adults with depression are more likely to experience excessive sleepiness.

Weakened Immune System

Oversleeping can negatively impact your immune system, making you more susceptible to illnesses and infections. This is partly due to the negative impact of sleep on inflammation and stress hormones, which can increase the risk of conditions like high blood pressure and heart disease.

Chronic Diseases

Sleeping all day has been linked to an increased risk of developing chronic diseases. This may be due in part to the negative impact of oversleeping on immune function and inflammation in the body.

In conclusion, while it's important to get enough sleep, sleeping all day can have a detrimental impact on your health and well-being. If you find yourself regularly sleeping for extended periods, it may be a sign of an underlying health issue, and it's recommended to consult a healthcare professional for advice and guidance.

Sleep disorders

While sleeping is essential for health, sleeping too much can be a cause for concern. Oversleeping is associated with a range of health problems, including an increased risk of death, diabetes, heart disease, and obesity. If you're regularly sleeping too much, it could be a sign of an underlying sleep disorder or medical problem.

• Insomnia: Difficulty falling and staying asleep.
• Sleep-related breathing disorders: Changes in breathing while asleep.
• Central disorders of hypersomnolence: Difficulty staying alert during the day.
• Circadian rhythm sleep-wake disorders: Difficulty falling asleep and waking up due to a disrupted internal clock.
• Parasomnias: Physical actions or verbal expressions during sleep, such as walking or talking.
• Sleep-related movement disorders: Physical movements or urges to move that disrupt sleep.

Hypersomnia

Hypersomnia is a specific sleep disorder characterised by excessive sleepiness, even after a full night's rest. People with hypersomnia experience recurrent episodes of extreme sleepiness during the day, sleep longer than average, and have trouble staying awake. They may also experience "sleep drunkenness", anxiety, irritability, and cognitive difficulties. 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, or insufficient sleep.

Insomnia

Insomnia is a common sleep disorder where individuals experience difficulty falling or staying asleep. It is often a symptom of another condition, such as depression, anxiety, or other sleep disorders. Insomnia can lead to feeling tired during the day and can impact an individual's ability to function normally.

Sleep Apnea

Obstructive sleep apnea is a breathing disorder characterised by brief pauses in breathing during sleep. This disruption to the normal sleep cycle can lead to an increased need for sleep.

Restless Legs Syndrome

Restless Legs Syndrome (RLS) is a brain disorder causing an overwhelming urge to move the legs while at rest. This can disrupt sleep and lead to excessive daytime sleepiness.

Narcolepsy

Narcolepsy is a rare sleep disorder causing excessive daytime sleepiness, sleep paralysis, vivid hallucinations, and muscle weakness during strong emotions. There are two types of narcolepsy, distinguished by the presence or absence of cataplexy (sudden muscle weakness triggered by emotions).

Treatment

Treatment for sleep disorders varies depending on the specific disorder and its underlying causes. It may include medication, lifestyle changes, cognitive behavioural therapy, or a combination of these approaches. Maintaining good sleep hygiene practices, such as a consistent sleep schedule, regular exercise, and avoiding caffeine and electronic devices before bed, can also help improve sleep quality.

The impact of oversleeping on mental health

Oversleeping, or "long sleeping", is associated with a host of mental health issues. While the direction of causality is not always clear, sleeping too much is linked to depression, anxiety, and cognitive decline.

Depression

Roughly 15% of people with depression sleep too much, and this can be a symptom of atypical depression, where a person's mood can improve in response to a positive event, but only temporarily. Sleep psychologist Michelle Drerup notes that people with depression may sleep as a form of escape, thinking, "I don't have anything to look forward to, so why do I even start the day?" Oversleeping can also exacerbate and worsen depression symptoms. For example, a person may wake up feeling like they've missed out on the day, leading to feelings of being behind and unable to accomplish tasks.

Anxiety

People with hypersomnia, a condition characterised by excessive sleepiness during the day, often experience symptoms of anxiety, low energy, and memory problems as a result of their almost constant need for sleep.

Cognitive Decline

Sleeping too much is linked to cognitive issues, including difficulty with memory. Oversleeping is also associated with an increased risk of Alzheimer's disease and other neurological disorders such as Parkinson's disease and multiple sclerosis.

The ideal amount of sleep

The amount of sleep you need depends on various factors, such as your age, activity level, general health, and lifestyle habits. For example, you may feel the need for more sleep during periods of stress or illness.

It's important to note that both too little and too much sleep can negatively impact your health. Sleeping less than 7 hours per night is linked to chronic diseases, irritability, and sluggishness during the day. On the other hand, sleeping more than 9 hours per night may indicate a sleep disorder, mental health disorder, or other health issues.

To maintain good sleep hygiene, it's recommended to keep a consistent sleep schedule, avoid electronic devices and caffeine before bed, and maintain a healthy diet and regular exercise routine.

If you consistently sleep longer than the recommended hours and still feel tired, it's a good idea to consult a healthcare professional to rule out any underlying health conditions.

How to improve your sleep

Oversleeping is linked to a host of medical problems, including diabetes, heart disease, and an increased risk of death. It is also associated with depression and low socioeconomic status. However, this may be because people with these factors have more undiagnosed illnesses, which in turn cause oversleeping.

• Invest in a good mattress and bedding: A supportive mattress and pillow are vital to making sure your spine gets proper support to avoid aches and pains.
• Block out light: Excess light exposure can interfere with your sleep and circadian rhythm. Blackout curtains or a sleep mask can help block light.
• Minimize noise: Keeping noise to a minimum is important for a good night's sleep. If you can't eliminate nearby sources of noise, try drowning them out with a fan or white noise machine.
• Set your bedroom temperature to between 65 and 68 degrees Fahrenheit: Research suggests that a cooler room of around 65 to 68 degrees is ideal for sleeping.
• Get at least seven hours of sleep: Build a sleep schedule that allows for at least seven hours of sleep each night.
• Set a consistent wake-up time: Pick a wake-up time and stick with it, even on weekends.
• Keep naps short and early: Naps should be kept to around 20 minutes and taken shortly after lunch in the early afternoon.
• Relax before bed: Try quiet reading, low-impact stretching, listening to soothing music, or relaxation exercises to get your body and mind ready for sleep.
• Disconnect from devices one hour before bed: Tablets, smartphones, and laptops can keep your brain wired, making it hard to wind down.
• Get daily natural light exposure: The body's internal clock is regulated by light exposure. Try to get outside or open up windows to let in natural light.
• Exercise daily: Daily exercise has many benefits for health, and it can also promote solid sleep. Just avoid intense exercise close to bedtime.
• Limit caffeine intake, especially after 2 p.m.
• Avoid alcohol close to bedtime: Alcohol can induce drowsiness, but it also affects the brain in ways that lower sleep quality.
• Eat dinner a few hours before bed: It's harder to fall asleep if your body is still digesting a big meal.
• Limit nicotine use: Nicotine is a stimulant, and evening nicotine use has been found to disrupt sleep.
• Keep your bed for sleep and sex only: You want a strong mental association between your bed and sleep.
• Get out of bed if you can't sleep: If you've spent 20 minutes trying to fall asleep, get out of bed and do something relaxing in low light.
• Keep a sleep diary: A sleep journal can help you identify factors that might be helping or hurting your sleep.
• Consider supplements: Discuss the use of supplements like melatonin with your doctor.

Frequently asked questions