Colin Snow
Oversleeping, or long sleeping, is associated with several health risks and could indicate an underlying health condition. While the exact amount of sleep required varies from person to person, adults generally require seven to nine hours of sleep per night. If you're sleeping for more than nine or ten hours and still feel tired, it may be a sign of a sleep disorder or a medical problem such as heart disease, diabetes, or depression. This condition is known as hypersomnia, which causes excessive sleepiness and can be treated with medication, lifestyle changes, and therapy. If you're concerned about oversleeping, it's recommended to consult a healthcare professional and make adjustments to your lifestyle habits.
| Characteristics | Values |
|---|---|
| Excessive sleepiness during the day | Hypersomnia, Narcolepsy, Idiopathic hypersomnia, Kleine-Levin syndrome (KLS) |
| Difficulty staying awake | Hypersomnia, Narcolepsy |
| Daytime naps not making you feel more alert or rested | Hypersomnia |
| Temporary anxiety, fogginess, and low energy | Short-term oversleeping |
| Increased risk of health conditions | Diabetes, Heart disease, Obesity, Depression, Death |
| Impact on work and social life | Hypersomnia |
| Affect personal relationships | Hypersomnia |
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What You'll Learn
Potential health risks
Excessive sleep, or "oversleeping", is generally considered to be sleeping for more than 9 or 10 hours a night. While the immediate effects of oversleeping may be temporary anxiety, fogginess, and low energy, chronic oversleeping has been linked to several potential health risks and may indicate an underlying medical condition.
Firstly, chronic oversleeping has been associated with an increased risk of death. Multiple studies have found that people who sleep nine or more hours a night have significantly higher death rates than those sleeping for seven to eight hours. While no specific reason for this correlation has been determined, researchers have found that depression and low socioeconomic status are also associated with longer sleep. These factors could be related to the observed increase in mortality for people who sleep excessively.
Secondly, there is a link between oversleeping and heart disease. The Nurses' Health Study, involving nearly 72,000 women, found that those who slept for nine to eleven hours per night were 38% more likely to develop coronary heart disease than those sleeping for eight hours. Again, the reason for this correlation is unknown, but researchers speculate that it may be due to underlying factors such as lower socioeconomic status and reduced access to healthcare, which can lead to more undiagnosed illnesses.
Thirdly, oversleeping may be a symptom of depression. While insomnia is more commonly associated with depression, roughly 15% of people with depression sleep too much, and this may, in turn, worsen their condition. Regular sleep habits are important for the recovery process, and disruptions can negatively impact mental health.
Finally, sleeping too much has been linked to obesity. A recent study found that those sleeping for nine or ten hours a night were 21% more likely to become obese over a six-year period than those sleeping for seven to eight hours. This association remained even when factors such as food intake and exercise were taken into account.
Other potential health risks of oversleeping include an increased risk of headaches and back pain. Additionally, excessive sleepiness during the day may indicate a sleep disorder such as hypersomnia or narcolepsy, which can be caused by factors such as medication, lifestyle habits, or underlying medical or psychiatric conditions. If you are concerned about oversleeping, it is important to speak to a healthcare professional for advice and to rule out any underlying health issues.
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Underlying health conditions
Excessive sleep could be a symptom of underlying health conditions, such as depression, illness, or a sleep disorder. Hypersomnia, a condition characterised by excessive sleepiness during the day, can be caused by sleep disorders, medication, and medical and psychiatric illnesses. It can also be caused by insufficient sleep, known as insufficient sleep syndrome. Sleep disorders that can cause hypersomnia include:
- Narcolepsy, which is characterised by involuntary napping, muscle paralysis, vivid hallucinations, and muscle weakness during periods of strong emotion.
- Idiopathic hypersomnia, which is excessive night-time sleeping accompanied by daytime napping, without the paralysis or cataplexy associated with narcolepsy.
- Obstructive sleep apnea (OSA), which causes interruptions in breathing while asleep, leading to snoring or breathing pauses.
- Restless legs syndrome, which causes an overwhelming urge to move the legs while at rest.
- Circadian rhythm sleep-wake disorders, which are related to misalignments between sleep-wake cycles and light-darkness cycles.
Other underlying health conditions that can cause excessive sleep include:
- Chronic pain
- Diabetes
- Fibromyalgia
- Hypothyroidism
- Heart disease
- Respiratory infections, like the flu, a cold, or COVID-19
- Alcohol use
- Illicit or illegal drug use, including stimulants like amphetamines or cocaine
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Sleep disorders
Oversleeping, or "long sleeping", is generally considered to be sleeping for more than nine hours in a 24-hour period. The recommended amount of sleep for most adults is seven to nine hours nightly, but this can vary depending on age, lifestyle, general health, and sleep patterns. For example, older adults may need only six hours, while athletes may need ten hours.
Sleeping excessively can be a symptom of exhaustion or an underlying health condition, such as heart disease, diabetes, depression, or a sleep disorder. It can also be a side effect of certain medications or substances. If you feel that you are sleeping too much, it is important to speak to a healthcare professional. They may recommend a sleep study or a combination of medications and lifestyle changes to help manage the condition.
There are several sleep disorders that can cause excessive sleepiness, including:
- Hypersomnia: This is characterised by excessive sleepiness during the day, even after a full night's sleep. It can be caused by inadequate sleep due to factors such as shift work, family demands, or social life. It can also be caused by sleep disorders, medication, or medical and psychiatric illnesses. Treatment options include medication, lifestyle adjustments, and therapy.
- Narcolepsy: This is a lifelong disorder characterised by excessive daytime sleepiness and sleep attacks. It can be managed with medication and lifestyle changes.
- Idiopathic hypersomnia: This is a type of hypersomnia that occurs without any known cause. It is characterised by excessive sleepiness and the inability to feel rested after sleeping or napping. Treatment may include medication and lifestyle changes.
- Kleine-Levin syndrome (KLS): This is a type of primary hypersomnia that causes people to sleep for an unusually long time.
If you are experiencing symptoms of excessive sleepiness, it is important to seek advice from a healthcare provider or sleep disorder clinic. They may recommend keeping a sleep diary or wearing an actigraphy sensor to track your sleep patterns.
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Lifestyle adjustments
Excessive sleepiness and oversleeping can be a symptom of exhaustion or an underlying health condition. It may also be a side effect of taking certain medications or substances. If you feel tired all the time or feel like you can't control when you fall asleep, it is important to speak with a healthcare professional.
If you are experiencing excessive sleepiness, the following lifestyle adjustments may be helpful:
- Keep active: Daily exercise and sunlight exposure can help you sleep well at night. Avoid excessive exercise close to bedtime.
- Nap early: Napping later in the afternoon or evening can make it difficult to fall asleep at night. If you need to nap during the day, take brief 'power' naps to help you stay alert.
- Avoid certain substances: Avoid cigarettes, alcohol, and caffeinated drinks near bedtime. Alcohol and caffeine can disrupt your sleep, and cutting back on them may help reduce excessive sleepiness.
- Follow a relaxation routine: A relaxation routine can help prevent nighttime anxiety and improve sleep quality.
- Maintain a healthy weight: Being overweight or underweight can impact your sleep. Exercise regularly and eat a well-balanced diet to maintain a normal weight for your height.
- Keep a sleep diary: Recording your nighttime sleep and wake times, as well as any naps during the day, can help you and your doctor identify the cause of your oversleeping.
- Change your environment: Reduce disturbances by creating a comfortable and relaxing sleep environment. For example, don't watch television in the bedroom, and make sure you don't overheat or feel too cold in bed.
- Have a regular sleeping routine: A consistent sleep schedule can help your body establish a healthy sleep-wake cycle.
If you are experiencing symptoms of excessive sleepiness, it is important to seek advice from a healthcare professional or sleep disorder clinic. They can help identify any underlying causes and recommend appropriate treatments or lifestyle adjustments.
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Hypersomnia
There are two types of hypersomnia: primary and secondary. Primary hypersomnia occurs without another condition causing it, and there may be no known cause (idiopathic hypersomnia). Kleine-Levin syndrome (KLS) is a rare form of primary hypersomnia that causes people to sleep for 16 to 20 hours a day during an episode. Secondary hypersomnia is caused by another health condition or issue, such as clinical depression, multiple sclerosis, encephalitis, epilepsy, obesity, or sleep apnea. It can also be caused by certain medications, substance use, or withdrawal from medications.
The exact cause of hypersomnia is often unknown, and a diagnosis is usually based on symptoms and their impact on an individual's health. Treatment options include medications, changes to sleep habits, and therapy. People experiencing symptoms of hypersomnia should speak to a healthcare provider, who may refer them to a sleep specialist. Keeping a sleep journal or using an actigraphy sensor to track sleep patterns can also help with diagnosis and treatment.
It is important to note that occasional oversleeping may not be a cause for concern, especially if it is in response to a period of sleep deprivation or increased physical activity. However, consistent oversleeping that interferes with daily life may indicate an underlying health issue, and a healthcare professional should be consulted.
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Frequently asked questions
Hypersomnia is a condition that causes extreme sleepiness during the day, even after getting a full night's rest. It can be caused by sleep disorders, medication, or medical and psychiatric illnesses. Treatment options include medication, lifestyle changes, and therapy.
Oversleeping has been linked to various health problems, including obesity, headaches, heart disease, and an increased risk of death. It is also associated with depression, which may further contribute to negative health outcomes.
If you are regularly sleeping too much, it is important to speak with a healthcare professional to rule out any underlying health conditions. They may recommend a sleep study or suggest lifestyle changes such as improving sleep hygiene, regular exercise, and maintaining a healthy weight.
To reduce oversleeping, it is recommended to maintain a regular sleep schedule, avoid napping late in the afternoon, and engage in daily exercise and sunlight exposure. Improving sleep hygiene involves avoiding cigarettes, alcohol, and caffeine close to bedtime, as well as establishing a relaxing bedtime routine.
