Sleeping Too Much: Is There Something Wrong With My Health?

Sleeping for 16 hours a day could be a sign of an underlying health condition. While the amount of sleep needed varies from person to person, the National Sleep Foundation recommends that adults get 7-9 hours of sleep per night. Sleeping for significantly longer than this could be a symptom of conditions like depression, illness, or a sleep disorder, but also environmental factors like shift work. Oversleeping has been linked to a host of medical problems, including diabetes, obesity, heart disease, and an increased risk of death. If you are concerned about the amount of sleep you are getting, it is recommended that you consult a healthcare professional.

Sleep disorders

Sleep is a complex biological process that is critical for both physical and mental health. While sleeping, the brain and body remain active, performing essential tasks that promote overall health and mental alertness. However, disruptions to normal sleep patterns can result in sleep disorders, which are associated with various health risks and functional impairments.

Types of Sleep Disorders

There are over 80 different types of sleep disorders, some of which include:

• Insomnia: Difficulty falling or staying asleep, affecting about one-third of adults.
• Sleep apnea: A breathing disorder characterised by brief pauses in breathing during sleep, causing snoring, choking, and daytime sleepiness.
• Restless leg syndrome (RLS): An urge to move the legs accompanied by tingling or prickly sensations, often relieved by movement.
• Hypersomnia: Difficulty staying awake during the day, including narcolepsy, which causes extreme daytime sleepiness.
• Circadian rhythm disorders: Misalignment between sleep-wake cycles and external light-darkness cycles, leading to extreme sleepiness.
• Parasomnia: Unusual behaviours during sleep, such as walking, talking, or eating.

Causes of Sleep Disorders

• Medical conditions: Heart disease, lung disease, nerve disorders, chronic pain, etc.
• Mental health: Depression, anxiety, cognitive disorders, and other mental illnesses.
• Lifestyle factors: Caffeine and alcohol consumption, irregular sleep schedules, shift work, aging, etc.

Symptoms of Sleep Disorders

Signs that you may have a sleep disorder include:

• Regularly taking more than 30 minutes to fall asleep.
• Waking up frequently during the night or waking up too early.
• Feeling sleepy during the day, taking frequent naps, or falling asleep at inappropriate times.
• Snoring loudly, gasping for air, or experiencing breathing pauses during sleep.
• Creeping or tingling sensations in the legs or arms, relieved by movement, especially at night.
• Vivid dream-like experiences when falling asleep or dozing.

Treatment Options for Sleep Disorders

Treatments for sleep disorders vary depending on the specific disorder but may include:

• Good sleep habits and lifestyle changes: Maintaining a consistent sleep schedule, improving sleep hygiene, exercising, and adopting a healthy diet.
• Cognitive behavioural therapy or relaxation techniques: Reducing anxiety and improving sleep quality.
• CPAP (continuous positive airway pressure) machine: Supporting breathing during sleep for individuals with sleep apnea.
• Bright light therapy: Typically used in the morning to regulate sleep-wake cycles.
• Medications: Sleeping pills, antidepressants, or other prescribed medications, usually for short-term use.
• Natural products: Melatonin or other natural remedies, preferably under the guidance of a healthcare provider.

When to Seek Help

If you are concerned about your sleep habits or experience persistent sleep difficulties, it is important to consult a healthcare provider. They can help identify any underlying sleep disorders or medical conditions and recommend appropriate treatments or lifestyle adjustments.

Mental health disorders

Oversleeping is defined as sleeping for more than nine hours in a 24-hour period. While the amount of sleep a person needs varies depending on their age and lifestyle, adults generally require at least seven hours of sleep per night. Consistently sleeping for longer than nine hours may be a symptom of a mental health disorder or other health issues.

Depression and anxiety are associated with both oversleeping and difficulty sleeping. People with these conditions often struggle with sleep disorders or other health disorders. Adolescents and older adults with depression are most likely to experience excessive sleepiness. Studies have also shown that people with anxiety disorders are more likely to experience long sleep, which causes them distress.

If you are concerned about your sleep habits, it is important to talk to your doctor. They may recommend keeping a sleep diary to record your sleep patterns and help identify any underlying causes. Treatment for oversleeping will depend on the underlying cause and may include a combination of lifestyle changes, at-home remedies, and medications. Cognitive behavioural therapy (CBT) may also be helpful and can be done with a licensed professional in person, online, or over the phone.

Physical health issues

If you're sleeping for 16 hours a day, it could be a sign of an underlying physical health issue. Hypersomnia, a condition characterised by excessive sleepiness during the day, can lead to people sleeping for up to 18 hours a day. It can be caused by a wide range of factors, including:

• Sleep disorders, such as sleep apnea, insomnia, and narcolepsy
• Obesity
• Cardiovascular disease
• Chronic pain
• Hypothyroidism
• Oesophageal reflux
• Nocturnal asthma
• Chronic painful conditions
• Sleep apnea
• Restless leg syndrome
• Sleep walking
• Idiopathic hypersomnia
• Insomnia
• Depression and anxiety

If you are concerned about the amount of sleep you are getting, it is recommended that you speak to your doctor, who may suggest a sleep study to rule out sleep disorders. They may also recommend a wrist actigraph to monitor your sleep-wake cycles.

Treatments

Treatments for hypersomnia include medications such as modafinil (Provigil), a wake-promoting drug, as well as solriamfetol (Sunosi) and sodium oxybate (Xyrem).

Lifestyle changes can also help, such as:

• Keeping a consistent sleep schedule
• Getting at least 30 minutes of exercise during the day
• Not using electronic devices before bed
• Avoiding caffeine, alcohol, and food before bed
• Cognitive behavioural therapy (CBT)

Medication side effects

Oversleeping can be a symptom of certain medications, including prescription sleep aids and over-the-counter sleep aids. It is important to note that medication side effects vary depending on the specific drug, and different individuals may respond differently to the same medication.

Some common side effects of sleep medications include drowsiness, difficulty with movement, impaired focus the next day, and a "hangover" effect. The "hangover" effect refers to side effects such as drowsiness, difficulty with balance or motor coordination, and impaired focus or memory, which can impact activities like driving the morning after taking the medication.

Other potential side effects of sleep medications include:

• Burning or tingling sensations in the hands, arms, feet, or legs
• Constipation or diarrhea
• Dizziness, lightheadedness, or impaired balance
• Gas, heartburn, stomach pain, nausea, or changes in appetite
• Uncontrollable shaking
• Weird dreams or nightmares

It is important to consult a doctor if you experience severe side effects such as sleepwalking, allergic reactions, or dependence on the medication.

Additionally, older adults are more susceptible to the side effects of sleep medications, which can include confusion, memory problems, and an increased risk of falls, broken hips, and car accidents.

If you are experiencing oversleeping due to medication side effects, it is recommended to consult your doctor, who may suggest adjusting the dosage, switching to a different medication, or gradually weaning off the medication.

• Set a regular sleep schedule: Go to bed and wake up at the same time each day to avoid sleep loss and sleep debt.
• Create a bedtime routine: Engage in relaxing activities before sleep and avoid electronic devices a few hours before bedtime.
• Consider your sleep environment: Maintain a cool temperature, minimise light and noise, and make your bedroom comfortable and conducive to sleep.
• Keep active: Engage in daily exercise and get sunlight exposure, but avoid excessive exercise close to bedtime.
• Nap early: Avoid napping late in the afternoon to prevent difficulty falling asleep at night.

Substance use

Alcohol

Alcohol has sedative effects, making you drowsy and sleepy. It is also a cause of excessive daytime sleepiness (EDS), where people struggle to stay awake and may fall asleep unintentionally. Alcohol also suppresses REM sleep, which then leads to a rebound and fragmentation of REM sleep when you stop drinking. This can increase the risk of relapse for people in recovery.

Illicit Drugs

Stopping the use of illicit drugs, such as amphetamines, cocaine, and heroin, can result in excessive sleepiness. Stimulants like cocaine and amphetamines can delay sleep onset and reduce overall sleep time. They can also suppress REM sleep, leading to a rebound effect when you stop using them.

Prescription Drugs

Prescription medications, such as painkillers and some mental health medications, can also cause sleepiness and drowsiness. Benzodiazepines, often used to treat anxiety, are associated with insomnia symptoms and can be habit-forming.

Caffeine and Nicotine

Stimulants like caffeine and nicotine can also disrupt sleep patterns, particularly if consumed close to bedtime. They can make it harder to fall asleep and maintain sleep, leading to sleepiness the next day.

Treatment

If you are struggling with substance use and sleep issues, it is important to seek professional help. Treatment options may include therapy, such as cognitive-behavioral therapy (CBT), as well as non-addictive prescription medications. It is important to address both the substance use and sleep issues simultaneously to improve overall health and reduce the risk of relapse.

Frequently asked questions