Sleeping All Day: Unhealthy Habits And Their Consequences

Sleep is essential for health, but too much sleep has been linked to a host of medical problems, including obesity, diabetes, heart disease, and increased risk of death. While the odd long sleep is usually nothing to worry about, regularly sleeping for more than nine hours a night could be a symptom of an underlying health condition, such as depression, illness, or a sleep disorder. It could also be the result of environmental factors, such as shift work, or a side effect of certain medications. If you're concerned about the amount of sleep you're getting, it's a good idea to consult a healthcare professional, who can help identify any underlying causes and suggest treatment options.

Increased risk of death

Oversleeping is associated with many health problems and 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 seven to eight hours. While no specific reason has been determined for this correlation, researchers have found that depression and low socioeconomic status are associated with longer sleep.

People with lower socioeconomic status may have less access to healthcare and, therefore, more undiagnosed illnesses, such as heart disease, which may cause oversleeping. Depression is also a factor that can cause people to sleep too much, and roughly 15% of people with depression sleep excessively. This may, in turn, make their depression worse, as regular sleep habits are important to the recovery process.

Additionally, untreated sleep disorders can also increase the risk of death. Obstructive sleep apnea, for example, can lead to an increased need for sleep as it disrupts the normal sleep cycle. Other sleep disorders that can cause oversleeping include idiopathic hypersomnia, delayed sleep phase syndrome, and restless leg syndrome.

If you are concerned about oversleeping, it is important to speak with a healthcare professional. They can help determine the underlying cause and develop a treatment plan.

Depression

The link between depression and sleep can go both ways. Sleep issues commonly associated with depression include insomnia, hypersomnia, and obstructive sleep apnea. Research suggests that many people with depression and other mental health conditions experience both insomnia and hypersomnia. Insomnia is difficulty falling or staying asleep, while hypersomnia refers to excessive sleepiness. Obstructive sleep apnea is another sleep disorder linked with depression. A 2015 study found that treating sleep apnea improved depression symptoms.

A disrupted sleep-wake cycle can also be a result of depression. This internal biological clock helps regulate daytime energy and alertness, and nighttime sleepiness by sending signals to your body when it's time to go to sleep or wake up. An inconsistent sleep-wake schedule can make it difficult to get the sleep you need, even when you aim for the right amount.

If you are experiencing symptoms of depression, it's important to speak with a health professional. They can help determine what your symptoms mean and the best course of treatment to help you feel your best.

Obesity

Oversleeping is associated with a variety of health issues, including obesity. Obesity is a health condition that involves having too much body fat, with a body mass index (BMI) of over 30. It is linked to many factors, such as stress, environmental factors, overall health, and genetics, which can all disrupt sleep quality.

The physical effects of excess weight can also impact sleep quality, increasing the risk of sleep disorders such as obstructive sleep apnea, where excess fat puts additional pressure on a person's airways, making breathing difficult, especially when lying down. Obesity can also worsen other underlying conditions such as asthma and gastroesophageal reflux disease, making it challenging to fall and stay asleep.

The relationship between obesity and sleep is complex and bidirectional, with sleep loss or poor sleep quality increasing the risk of obesity, and obesity causing sleep issues. This creates a frustrating cycle that can be challenging to break. However, help is available, and individuals experiencing sleep difficulties should practice healthy sleeping habits and consult a healthcare professional if needed.

Headaches

Oversleeping can cause headaches for a variety of reasons. Firstly, serotonin disruption may be a factor. Serotonin is a neurotransmitter that regulates sleep patterns and mood. Oversleeping can interrupt the neural pathway of serotonin, causing your body to think it's awake and in need of nourishment, which can lead to mild nutrient deficiency and dehydration, resulting in a headache. Additionally, conditions such as sleep apnea, which cause interrupted sleep and reduced oxygen intake, can also lead to headaches upon waking.

Furthermore, low blood sugar levels and dehydration as a result of oversleeping can also trigger headaches. The body hasn't had a chance to feed or hydrate during a long sleep, which can result in a headache. Bruxism, or teeth grinding, is another common cause of headaches after oversleeping. This can cause pain in the jaw and neck, leading to a headache.

It's important to note that frequent oversleeping may indicate an underlying health condition or sleep disorder. If you're concerned about oversleeping and experiencing headaches, it's recommended to consult a healthcare professional for advice and a proper diagnosis.

Back pain

If you're experiencing back pain, it can be difficult to get a good night's sleep. Here are some tips to help you sleep more comfortably:

Find the Right Position

Sleeping on your side or back is generally recommended for people with back pain. If you sleep on your side, place a pillow between your knees and draw your knees up slightly towards your chest. If you sleep on your back, place a pillow under your knees or roll up a small towel and place it under your lower back. Avoid sleeping on your stomach as it puts a lot of strain on your back. If it's the only position you can sleep in, place a pillow under your stomach to reduce the pressure on your back.

Get a Good Mattress

The right mattress for you will depend on your body type. If your hips are wider than your waist, a soft mattress can help keep your spine straight while you sleep. If your hips and waist are already aligned, a firmer mattress might be better as it will provide more support. It's a good idea to evaluate your mattress every 6 to 8 years and consider switching if needed.

Get in and out of Bed Carefully

Be extra careful when getting in and out of bed. Avoid bending forward at the waist or making quick, jerking movements, as this can aggravate your back pain. Take your time and roll onto your side, using your arms to push yourself up. Then, swing your legs out of bed to stand up slowly. Reverse these movements when getting into bed.

Exercise Your Core

Doing targeted exercises to strengthen your core can help ease back pain. Building strength and flexibility in the muscles of your abdomen, hips, lower back, and pelvis can reduce the chances of straining your back or experiencing muscle spasms during the night. Plank exercises, for example, can help tighten these muscles.

Try Gentle Yoga Stretches Before Bed

Yoga or intensive stretching has been shown to help reduce lower back pain, stress levels, and improve sleep. Talk to your doctor about which poses are safe and suitable for you. Yoga props such as blocks and bolsters can provide added support, allowing you to hold poses comfortably.

Establish a Bedtime Routine

Try to stick to a consistent sleep schedule by going to bed and waking up at the same time each day. Establish a relaxing bedtime routine that helps signal to your body that it's time to wind down, such as setting an alarm, putting on your pajamas, and brushing your teeth. Avoid reading, working, or watching TV in bed.

Cut Down on Stress

Stress is a major cause of insomnia and is also linked to back pain. Find ways to relax and manage your stress levels. Avoid self-medicating with alcohol, as this can disrupt your sleep. Try soothing exercises, relaxation techniques, or ask your healthcare provider or physical therapist about specific exercises to help manage your back pain.

Frequently asked questions