Miya Pearson
Sleep is a vital part of our lives, and getting enough of it is crucial for our health. While the amount of sleep each person needs varies, adults typically require seven to nine hours of sleep per night. Sleeping later and later can disrupt this balance and lead to a condition known as delayed sleep phase syndrome (DSPS), which affects one's ability to fall asleep and wake up on time. Consistently sleeping longer than usual may also indicate underlying health issues, such as hypersomnia or narcolepsy, and can be associated with mood disorders, personality disturbances, and an increased risk of conditions like high blood pressure, depression, and type 2 diabetes. To address these concerns, maintaining a consistent sleep routine and seeking professional advice are important steps to take.
| Characteristics | Values |
|---|---|
| Mood | People who stay up late may experience mood-related issues, such as mood disorders and personality disturbances. |
| Emotional Regulation | Staying up late may make it harder to regulate emotions. |
| Diabetes | People who stay up late are more likely to develop Type 2 diabetes. |
| Weight Loss | Working out in the morning may lead to more weight loss compared to working out later in the day. |
| Blood Pressure | Sleeping in on weekends or going to bed at different times every night may lead to high blood pressure (hypertension). |
| Sleep Disorders | Sleeping later and later may be a symptom of a sleep disorder, such as narcolepsy or idiopathic hypersomnia. |
| Depression | Sleep-deprived people are more likely to experience symptoms of depression. |
| Memory | Sleep helps with memory consolidation, and a lack of sleep can make it harder to remember things. |
| Brain Function | Sleep is vital for "brain plasticity" and overall brain function. |
| Internal Clock | Delayed sleep phase syndrome (DSPS) is a condition that affects the internal clock, making it difficult to fall asleep and wake up on time. |
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What You'll Learn
You may be more prone to mood-related issues and disorders
Sleep and mood are closely intertwined. If you're a night owl who consistently stays up late, you may be more prone to experiencing mood-related issues and disorders.
Research has shown that people who stay up late may have a harder time regulating their emotions. A 2017 study found that those with late chronotypes are more likely to suppress their feelings and less likely to practice cognitive reappraisal (changing the way one thinks about something) than morning people. Another study from 2021 noted that those who prefer awake time during the evenings are "predisposed" to conditions ranging from mood disorders to personality disturbances.
Chronic insomnia, which can be caused by staying up late, has been linked to an increased risk of developing mood disorders such as anxiety and depression. Sleep deprivation studies show that healthy individuals can experience increased anxiety and distress levels following poor sleep. Those with mental health disorders are even more susceptible to chronic sleep problems, and these sleep issues can worsen psychiatric symptoms and increase the risk of suicide.
Sleep is vital for brain plasticity, the brain's ability to adapt to input. When we sleep too little, we become unable to process what we've learned during the day and have more trouble remembering it in the future. Sleep may also promote the removal of waste products from brain cells, which seems to occur less efficiently when the brain is awake.
Additionally, sleep plays a crucial role in maintaining physical health. Even one night of missed sleep can create a prediabetic state in a healthy individual. Sleep disturbances are also associated with higher blood pressure, which can lead to other serious health conditions. Therefore, maintaining a consistent sleep routine is essential for overall well-being.
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You could be at risk of developing high blood pressure
Sleeping in on weekends or going to bed at different times every night can increase your risk of developing high blood pressure, or hypertension. Hypertension is a common condition where the force of blood against the artery walls is too high. It is important to manage high blood pressure as it can lead to other serious health conditions.
Maintaining a consistent sleep routine is one way to keep your blood pressure within a healthy range. This means going to bed and waking up at roughly the same time every day, regardless of the day of the week. A consistent sleep schedule can help to regulate your body's internal clock, promoting a healthy balance of hormones and bodily functions.
The amount of sleep you need each night depends on your daytime habits, activities, health, and sleep patterns. Most adults require seven to nine hours of sleep per night. However, older adults may need only six hours, while athletes or those engaging in strenuous activity may need ten or more hours.
If you consistently sleep longer than nine hours a night and still feel tired during the day, it may be a sign of an underlying health issue. Excessive daytime sleepiness and fatigue can be symptoms of sleep disorders like narcolepsy or idiopathic hypersomnia. These disorders can lead to difficulty waking, excessive sleepiness, and an inability to feel rested, even after sleeping for extended periods.
In addition to sleep duration, sleep quality is also crucial. Sleep provides the body with a chance to recuperate, especially during the non-rapid eye movement (NREM) sleep stages, when heart rate slows, blood pressure drops, and breathing stabilizes. These changes reduce stress on the heart and allow it to recover from the strain of daily life.
Chronic sleep deprivation and poor sleep quality have been linked to numerous heart problems, including high blood pressure, atherosclerosis, and an increased risk of heart attack and stroke. Therefore, maintaining a consistent and healthy sleep schedule is essential to support cardiovascular health and reduce the risk of developing high blood pressure.
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It could indicate an underlying health condition
Consistently sleeping longer than the recommended 7 to 9 hours a night and still feeling tired or nodding off during the day may indicate an underlying health issue. Excessive daytime sleepiness and overpowering urges to sleep, called sleep attacks, could be symptoms of narcolepsy. Secondary narcolepsy, caused by injury to the hypothalamus, can result in sleeping more than 10 hours each night. While narcolepsy is a lifelong disorder, it can be managed with treatment, including medication and lifestyle changes.
If there is no identifiable cause for your oversleeping, you may be diagnosed with idiopathic hypersomnia, which is characterised by excessive sleepiness, difficulty waking, and the inability to feel rested after sleeping at night or napping during the day. People with idiopathic hypersomnia may need to make lifestyle changes, such as limiting alcohol and avoiding late-night activities.
There are over 80 recognised sleep disorders that can affect the quality, amount, and timing of sleep. Common sleep disorders include insomnia, restless leg syndrome, sleep apnea, and narcolepsy. If a healthcare provider suspects a sleep disorder, they may refer you to a sleep specialist for diagnosis and treatment. Treatment options for sleep disorders may include changing your sleeping routine to promote a regular sleep schedule, cognitive behavioural therapy, medication, or using a CPAP (continuous positive airway pressure) machine.
Additionally, staying up late may be linked to mood-related issues, with research suggesting that those who prefer awake time during the evenings are more prone to conditions ranging from mood disorders to personality disturbances. A 2020 study also found that young people who stay up late are more impulsive, making them more likely to engage in risky behaviours and substance use, drinking alcohol and smoking.
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It may negatively impact your weight loss goals
While the medical community is still untangling the relationship between sleep and body weight, there is evidence that sleeping late or having irregular sleep patterns can negatively impact weight loss goals. Firstly, sleep plays a crucial role in metabolism. Sleep deprivation can disrupt your body's ability to process insulin, a hormone that converts sugars, starches, and other foods into energy. Insulin sensitivity decreases with insufficient sleep, leading to your body storing more fats. This metabolic grogginess, as researchers call it, contributes to weight gain.
Secondly, sleep-deprived individuals tend to make poorer dietary choices. Studies show that when people are sleep-deprived, they are more likely to snack at night, choosing high-carb and high-fat foods. They also tend to eat larger portions, increasing overall calorie intake. This may be because sleep deprivation dulls activity in the brain's frontal lobe, which governs decision-making and impulse control. As a result, you may find yourself craving junk food and lacking the willpower to resist.
Additionally, getting adequate sleep is essential for maintaining energy levels and exercise routines. Losing sleep can leave you feeling tired and less likely to engage in physical activity. Exercise is a critical component of weight loss and overall health, so ensuring you get enough rest to stay active is important. Furthermore, staying up late often coincides with unhealthy behaviours such as emotional eating or a lack of exercise, which can hinder your weight loss journey.
Finally, irregular sleep patterns can lead to high blood pressure (hypertension). Hypertension is associated with a higher risk of serious health conditions. Maintaining a consistent sleep schedule is crucial for keeping blood pressure within a healthy range. By going to bed and waking up at similar times each day, you can support your body's natural rhythm and promote better weight management.
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It could be a symptom of delayed sleep phase syndrome
Sleeping later and later could be a symptom of delayed sleep phase syndrome (DSPS), a disorder in which a person's sleep is delayed by two hours or more beyond conventional bedtime. This is caused by a genetic change in the body's natural circadian rhythm, which affects the body's desire to fall asleep at a scheduled time. The condition is more common among adolescents and teenagers, as the body's natural circadian rhythm changes during puberty. However, it can also affect adults, particularly women between the ages of 40 and 60.
If you are experiencing DSPS, you may find it difficult to fall asleep unless you go to bed very late, usually after midnight. Consequently, you may struggle to wake up at a "normal" time in the morning. DSPS can cause impairment in social, occupational, or other areas of life. For example, it can affect your performance at school or work and cause tardiness or missed attendance at important events.
People with DSPS often experience depression, with over 60% of those diagnosed reporting symptoms of depression. This is due to the impact of sleep on mood and stamina. DSPS can also lead to substance use disorder, with many people overusing caffeine, sedatives, or alcohol to help them stay awake or fall asleep.
There is no cure for DSPS, but treatment can help improve sleep and reduce symptoms. Bright light therapy, for instance, can be used to gradually shift a person's sleeping pattern to a more conventional schedule. Most people with DSPS have a positive outlook if they are able to follow a treatment plan to get their sleep schedule where they want it.
If you are experiencing symptoms of DSPS, it is important to seek help from a healthcare provider or sleep specialist, who may recommend treatments such as cognitive behavioral therapy. Keeping a sleep diary can also be helpful in identifying the cause of your sleep issues and developing a treatment plan.
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