Miya Pearson
Oversleeping, or long sleeping, is when you regularly sleep for more than nine hours in 24 hours. While it is normal to sleep longer when you are feeling unwell, regularly sleeping for longer than usual could indicate an underlying health condition such as hypersomnia, sleep apnea, diabetes, heart disease, or depression. Other causes of oversleeping include lifestyle factors, such as working long hours or night shifts, medications, alcohol consumption, and vitamin B12 deficiency. If you are concerned about sleeping too much, it is recommended that you consult a healthcare professional and record your sleeping habits in a sleep diary to help identify any patterns.
| Characteristics | Values |
|---|---|
| Definition of Oversleeping | Sleeping more than 9 hours in 24 hours |
| Hypersomnia | A group of conditions that make you feel extremely tired during the day |
| Causes | Sleep disorders, underlying medical conditions, medications, alcohol, lifestyle factors, age, vitamin B12 deficiency, etc. |
| Health Risks | Increased risk of diabetes, heart disease, obesity, death, headaches, back pain, anxiety, depression, etc. |
| Treatment | Stimulants, sodium oxybate, lifestyle changes, sleep studies, medication adjustments, etc. |
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What You'll Learn
Sleep disorders
Oversleeping, or long sleeping, is typically defined as regularly sleeping for more than nine hours in a 24-hour period. While the amount of sleep required varies from person to person, regularly sleeping for more than eight or nine hours per night may indicate an underlying sleep disorder or medical condition.
- Sleep apnea: This disorder is characterised by interrupted breathing during sleep, which can cause frequent waking and fragmented sleep. Obstructive sleep apnea occurs when the airway becomes blocked, momentarily stopping breathing.
- Restless legs syndrome: People with restless legs syndrome experience uncomfortable sensations in their legs, such as cramps or irritation, compelling them to move their legs or get up and walk around.
- Sleep walking: This disorder involves complex behaviours during sleep, such as walking or even performing complex tasks while asleep.
- Narcolepsy: People with narcolepsy experience sudden and uncontrollable sleep attacks during the day.
- Idiopathic hypersomnia: This disorder is characterised by excessive daytime sleepiness and a longer than usual night-time sleep duration. Those affected may still feel the need to nap during the day despite sleeping soundly at night.
- Insomnia: Insomnia is very common and involves difficulty falling asleep or staying asleep. While it is a symptom rather than a disease, it can still contribute to excessive daytime sleepiness.
Other Causes of Excessive Sleepiness
Aside from sleep disorders, there are various other factors that can contribute to excessive sleepiness and oversleeping:
- Lifestyle factors: Shift work, family demands, studying, and social life can all impact sleep duration and quality.
- Environmental factors: Noisy neighbours, an uncomfortable mattress, or a snoring partner can cause broken sleep.
- Medical conditions: Oversleeping may be a symptom of underlying medical conditions such as heart disease, diabetes, depression, or respiratory infections.
- Medication and substance use: Certain medications and substances, including alcohol, can cause excessive sleepiness as a side effect.
- Vitamin deficiency: A lack of vitamin B12 can lead to fatigue and low energy, resulting in increased sleep duration.
If you are concerned about sleeping too much, it is recommended to consult a healthcare professional and maintain a sleep diary to help identify any patterns or underlying causes.
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Underlying health conditions
Excessive sleepiness can be a symptom of an underlying health issue. While sleep needs vary from person to person, if you regularly need more than eight or nine hours of sleep per night, it might indicate a sleep or medical problem. Excessive daytime sleepiness (EDS) is a symptom of underlying problems, such as sleep deprivation, disorders like sleep apnea and insomnia, medication, or medical and psychiatric illnesses.
Sleep disorders are conditions that affect the quality and duration of sleep and wakefulness. There are over 80 sleep disorders, including insomnia, sleep apnea, restless leg syndrome, sleepwalking, narcolepsy, hypersomnia, and circadian rhythm sleep-wake disorders. Sleep disorders can be caused by mental health conditions like depression and anxiety, genetic factors, medication side effects, substance use, low levels of certain chemicals or minerals in the brain, and unknown causes.
Medical conditions that can cause excessive sleepiness include hypothyroidism, oesophageal reflux, nocturnal asthma, chronic pain conditions, diabetes, fibromyalgia, and neurodegenerative and neurodevelopmental disorders such as ADHD and autism. Lifestyle factors, such as job demands, family responsibilities, and social life, can also contribute to excessive sleepiness.
If you suspect you may have a sleep disorder or an underlying health condition causing excessive sleepiness, it is recommended to consult a healthcare provider or a sleep specialist. They can help identify the underlying cause and recommend treatments, such as changing your sleeping routine, cognitive behavioural therapy, medications, or sleep hygiene improvements.
It is important to note that treating any underlying conditions is crucial for improving sleep habits and enhancing overall health, productivity, and mood.
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Lifestyle factors
Sleep Hygiene
Good sleep hygiene practices are essential for regulating sleep. This includes maintaining a regular sleeping routine, only going to bed when feeling sleepy, and taking brief power naps during the day if necessary. While daytime napping is generally discouraged, short naps can enhance alertness and vigilance, benefiting activities requiring concentration, such as driving.
Work and Shift Patterns
Long working hours and overtime can lead to sleepiness over time. Shift work, especially night shifts, can severely disrupt sleep patterns and cause desynchronization with the body's internal clock or circadian rhythm.
Environmental Factors
External factors such as noise from a snoring partner, a baby waking up, loud neighbours, temperature fluctuations, and uncomfortable mattresses can cause broken sleep.
Stress and Mental Health
Anxiety and stress can keep individuals awake at night, leading to daytime sleepiness. Depression is also associated with low energy levels and increased sleep.
Substance Use
Alcohol, caffeine, tranquilizers, sleeping pills, and antihistamines can disrupt sleep patterns. Alcohol, in particular, has sedating effects and is linked to excessive daytime sleepiness (EDS). Additionally, stopping the use of stimulating drugs like amphetamines or cocaine can result in increased sleepiness.
Nutritional Factors
A lack of vitamin B12 can lead to fatigue and low energy, contributing to excessive sleep. Maintaining a well-balanced diet is crucial to preventing nutritional deficiencies that may impact sleep.
Exercise and Weight
Regular exercise and maintaining a healthy weight for your height are important for regulating sleep.
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Medication side effects
While sleeping pills can be effective in treating insomnia, they can also have several side effects. Firstly, they can cause constipation, diarrhoea, muscle weakness, digestive problems, and worsen snoring and sleep apnea. Sleeping pills can also lead to a dependence on the medication, with long-term users struggling to sleep without them. This can result in rebound insomnia, where insomnia returns worse than before. Additionally, sleeping pills can cause a "'hangover'" effect, with people experiencing drowsiness, muddled thinking, dizziness, and balance problems the next day, impacting their ability to drive and perform daily tasks.
Benzodiazepines, a powerful class of sleeping pills, can cause side effects such as dizziness, fatigue, irritability, and long-term effects like depression, especially in patients with liver and kidney disease. Non-benzodiazepine or Z-drugs are fast-acting and have minimal side effects, but they can still cause drowsiness, impaired focus, and balance issues. Melatonin, a synthetic hormone that promotes sleep, is often prescribed to those struggling with insomnia or working late or night shifts. While it usually doesn't cause a "hangover" effect, it can lead to dependency and abuse.
Other prescription medications beyond sleeping pills can also cause insomnia or sleepiness during the day. For example, heart medications like alpha-blockers and beta-blockers can interfere with sleep cycles and cause nightmares. Cholesterol medications, such as statins, can induce muscle pain that disrupts sleep. Alzheimer's drugs can cause sleeplessness and bad dreams. Stimulants prescribed for ADHD and narcolepsy may also cause sleep issues. Additionally, asthma medications, cold and allergy medications, and antidepressants can contribute to insomnia or sleep disturbances.
It is important to consult a doctor if you experience severe side effects from any medication and to not discontinue prescription medications without medical advice.
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Alcohol and drug use
Similarly, while cannabis may help some people fall asleep, it can also reduce sleep quality, particularly with higher THC concentrations. Cannabis use is associated with reduced REM sleep and changes in the timing of sleep stages, which can leave people feeling unrefreshed in the morning. Additionally, regular cannabis use can lead to a dependence on the substance for sleep, making it harder to fall asleep without it.
More intense or illicit drugs, such as stimulants like cocaine or methamphetamine, can have even more disruptive effects on sleep. These substances often lead to insomnia or severely disrupted sleep patterns, with users experiencing irregular sleep-wake cycles and reduced total sleep time. This disruption can persist even after the acute effects of the drug wear off, leading to a prolonged period of sleep disturbance.
For individuals struggling with substance abuse or addiction, sleep problems are common, with sleep patterns often becoming severely disrupted. Those in the midst of active addiction may experience erratic sleep patterns, sleeping at unusual times and for extended periods, or struggling with insomnia. Sleep disturbances can also persist during the early stages of recovery, with individuals experiencing insomnia, nightmares, and other sleep issues that gradually improve with sustained sobriety.
It is important to note that the interaction between sleep and substance use is complex and bidirectional. While alcohol and drugs can impact sleep quality, poor sleep can also increase the risk of substance misuse and the development of substance use disorders. Addressing sleep issues is crucial for overall health and well-being and may also help reduce the risk of substance abuse or support recovery efforts.
If you suspect that your sleep patterns are being negatively impacted by substance use, it may be helpful to speak with a healthcare professional or seek support from a treatment provider. They can help you understand the relationship between your substance use and sleep and guide you toward healthier sleep habits and, if needed, substance use disorder treatment options.
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Frequently asked questions
Oversleeping may be a symptom of underlying conditions, such as heart disease, diabetes, depression, sleep disorders, or a vitamin B12 deficiency. It could also be caused by environmental factors, such as shift work, or lifestyle factors, such as the use of certain substances or medications. If you are concerned about sleeping too much, it is recommended that you consult a healthcare professional.
Oversleeping has been linked to an increased risk of several health conditions, including diabetes, heart disease, obesity, and an overall higher risk of death. It can also increase your risk of accidents and injuries and affect your personal relationships. Additionally, it may be a cause or symptom of depression.
If you are regularly sleeping too much, it is important to consult a healthcare professional to determine the underlying cause. Treatment may include a combination of lifestyle changes, at-home remedies, and medications. Suggested lifestyle changes include avoiding cigarettes, alcohol, and caffeinated drinks near bedtime, exercising regularly, maintaining a healthy weight, and establishing a regular sleeping routine.
