Daytime Sleeping: Should You Do It?

Sleep is essential for health, but how much is too much? While it may be tempting to sleep all day, especially on the weekends, sleeping over nine hours a night is considered oversleeping and can have negative consequences for your health.

Oversleeping is associated with a higher risk of heart disease, stroke, heart failure, and an increased risk of death. It can also lead to weight gain and obesity, and studies have shown that sleeping too long can increase the risk for diabetes.

If you find yourself regularly sleeping more than the recommended seven to nine hours a night, it may be a sign of an underlying health condition, such as depression, anxiety, chronic pain, or a sleep disorder.

So, while it's important to get enough sleep, sleeping all day may not be the best idea and could be a cause for concern.

Sleep Disorders

Insomnia is a sleep disorder characterised by difficulty falling and staying asleep. People with insomnia may take more than 30 minutes to fall asleep regularly and often have trouble staying asleep through the night.

Restless Legs Syndrome is a disorder that causes an urge to move the legs due to sensations like tingling, creeping, or burning. This compulsion to move the legs can make it difficult to fall asleep or stay asleep.

Narcolepsy is a rare sleep disorder that causes excessive sleepiness throughout the day. People with narcolepsy may experience sudden muscle weakness triggered by emotions (cataplexy), vivid dream-like hallucinations before falling asleep, and muscle weakness during periods of strong emotion.

Sleep Apnea is a sleep disorder characterised by interruptions in breathing during sleep, often causing snoring or breathing pauses. This disruption in breathing can lead to fragmented sleep and frequent awakenings.

Other common sleep disorders include:

• Circadian Rhythm Sleep-Wake Disorders: These disorders occur when there is a misalignment between an individual's sleep-wake cycles and light-darkness cycles, making it difficult to fall asleep and wake up at the desired times.
• Hypersomnia: Individuals with hypersomnia experience excessive daytime sleepiness and may sleep for extended periods (10 or more hours) but still feel sleepy during the day. They often have difficulty remaining awake and alert.
• Shift Work Sleep Disorder: This disorder is common among shift workers and is characterised by sleepiness at unwanted times due to a work schedule that conflicts with the body's natural sleep-wake cycle.
• Delayed Sleep Phase Syndrome: Individuals with this disorder fall asleep much later than their desired bedtime and have difficulty waking up in time for school or work.

Mental Health Disorders

Sleep is critical to both physical and mental health. While the amount of sleep needed varies from person to person, the recommended amount for most adults is seven to nine hours of restful sleep each night. However, many people do not get sufficient sleep, which can have adverse effects on their mental health.

Depression and Seasonal Affective Disorder (SAD):

Depression and Seasonal Affective Disorder (SAD) often lead to excessive sleep, including extended periods in bed or sleeping more frequently. Depression can also cause insomnia. About 75% of depressed people exhibit insomnia symptoms, and many experience excessive daytime sleepiness and hypersomnia.

Anxiety Disorders:

Anxiety disorders, such as generalised anxiety disorder, social anxiety disorder, panic disorder, specific phobias, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD), are strongly associated with sleep problems. Worry and fear contribute to hyperarousal, making it challenging to fall asleep. Sleep issues can further exacerbate anxiety.

Bipolar Disorder:

Bipolar disorder is characterised by episodes of extreme moods, including mania (high) and depression (low). Sleep patterns fluctuate significantly depending on the individual's emotional state. During manic periods, they may feel less need for sleep, while during depressive periods, they may sleep excessively. Sleep problems can trigger or worsen manic and depressive episodes.

Schizophrenia:

Individuals with schizophrenia frequently experience insomnia and circadian rhythm disorders. Medications used to treat schizophrenia may exacerbate sleep difficulties. Poor sleep and schizophrenia symptoms may reinforce each other, highlighting the importance of stabilising and normalising sleep patterns.

Attention-Deficit/Hyperactivity Disorder (ADHD):

ADHD, commonly diagnosed in children but also persisting into adulthood, is associated with sleep problems. Individuals with ADHD may struggle with falling asleep, experience frequent awakenings, and suffer from excessive daytime sleepiness. Other sleep issues, such as restless leg syndrome, are also more prevalent in people with ADHD. Sleep difficulties can aggravate ADHD symptoms, including reduced attention span and behavioural problems.

Autism Spectrum Disorder (ASD):

Children and adolescents with ASD are more prone to sleep problems, including insomnia and sleep-disordered breathing. These issues tend to be more persistent and can contribute to a decline in overall well-being and symptom severity. Addressing sleep disturbances is crucial for improving daytime sleepiness, health, and behaviour in individuals with ASD.

Post-Traumatic Stress Disorder (PTSD):

PTSD is linked to sleep disturbances, with individuals frequently replaying negative events in their minds, suffering from nightmares, and experiencing a heightened state of alertness. These factors can significantly interfere with sleep quality and contribute to insomnia.

Physical Health Conditions

Sleep is essential for maintaining physical health. It allows the body and brain to recover, ensuring you feel refreshed and alert when you wake up. A good night's sleep supports weight management, boosts immunity, and reduces the risk of injury. It also plays a vital role in maintaining healthy brain function, including memory and learning.

However, the amount of sleep one needs can vary from person to person. While most adults require 7 to 9 hours of sleep per night, individual sleep needs may differ. It is important to listen to your body and ensure you get the right amount of sleep for your needs.

If you find yourself needing more than 8 or 9 hours of sleep consistently, it may be a sign of a sleep disorder or an underlying medical condition. Conditions such as sleep apnea, restless leg syndrome, and bruxism can disrupt sleep quality and leave you feeling tired, even after a full night's rest. Additionally, certain physical and mental health issues can also impact your sleep. For example, hormonal fluctuations during the menstrual cycle, pregnancy, or menopause can interfere with sleep quality.

To improve your sleep quality, consider making lifestyle changes such as maintaining a consistent sleep schedule, avoiding blue light from electronic devices before bed, and creating a comfortable sleep environment. If you suspect a sleep disorder or underlying health issue, consult your healthcare provider, who may recommend a sleep study or other treatments.

In summary, getting adequate, high-quality sleep is crucial for maintaining physical health. Listen to your body, make healthy sleep a priority, and seek professional advice if you have concerns about your sleep patterns or quality.

Sleep Debt

So, what can you do to avoid sleep debt? Firstly, it's important to learn how much sleep your body needs and then prioritise getting that amount. Most adults need seven to nine hours of sleep per night, while teens and children need even more. Maintaining a set sleep schedule and developing a nightly routine can help you get the sleep you need. This might include turning off electronics, stopping work or study, and dimming the lights 30 minutes before bedtime.

If you find yourself with sleep debt, there are ways to recover. Napping can be helpful, with brief 10- to 20-minute naps improving cognitive performance and making you feel less sleepy. Sleeping in on the weekends can also help you catch up on sleep, but it's unclear how effective this is in compensating for sleep debt. One study found that sleeping in on weekends doesn't reverse the metabolic dysregulation and potential weight gain associated with regular sleep loss.

To summarise, sleep debt occurs when you consistently get less sleep than your body needs. This can have negative consequences for your health, and it's important to take steps to avoid it by prioritising sleep and maintaining a healthy sleep schedule and routine. If you do find yourself in sleep debt, napping and sleeping in on weekends can help, but it may take several days to fully recover.

Lifestyle Factors

• Shift work: Working shifts that go against the typical sleep-wake body cycle, or circadian rhythm, can disrupt your natural sleep patterns and contribute to oversleeping.
• Time management: Not leaving enough time in your schedule for sleep can lead to sleep deprivation, resulting in a greater need for sleep during the following days.
• Stress and illness: During periods of stress, illness, or injury, your body may require more sleep for recovery. This can be a natural response, but it's important to monitor your sleep patterns to ensure they don't become a cause for concern.
• Alcohol and substance use: Alcohol and certain substances, including prescription medications, can cause sedating effects and increase your sleep duration. If you notice that your sleep duration increases significantly after consuming these substances, consider reducing your intake or consulting a healthcare professional.
• Physical activity: Maintaining an active lifestyle and getting regular exercise can help regulate your sleep patterns. However, it's important to avoid excessive exercise close to bedtime, as it may interfere with your sleep.
• Sleep environment: Creating a comfortable and conducive sleep environment is essential. Ensure your bedroom is maintained at a cool temperature, and minimise light and noise distractions.
• Daily routine: Establishing a consistent daily routine can help regulate your sleep patterns. This includes sticking to a regular sleep schedule, waking up and going to bed at the same time each day, and creating a relaxing bedtime routine that helps you wind down before sleep.
• Diet: A healthy diet can also contribute to better sleep. Include vegetables in your meals, stay hydrated, and limit your caffeine and alcohol intake, especially close to bedtime.

While occasional long sleeping can be okay, if you find yourself consistently sleeping for extended periods and experiencing symptoms such as excessive daytime sleepiness and headaches, it may be a sign of an underlying condition. It is recommended to consult a healthcare professional if you have concerns about your sleep habits or notice significant changes in your sleep duration.

Frequently asked questions