Is too much sleep bad for you?
If you’re hitting the snooze button one too many times in the morning (and then still struggling to get out of bed) you might be wondering if you’re sleeping too much. Much has been written about the effects of getting too little sleep, but could oversleeping be just as dangerous?
What is too much sleep?
While the amount of sleep you need will vary with age, lifestyle and sleeping habits, it’s generally agreed that a healthy adult should get about 7 to 9 hours a night. If you’re sick, or dealing with unusual levels of stress, your body may need more rest.
Why do people oversleep?
There are many reasons you might be oversleeping. These include:
Hypersomnia
Hypersomnia is a medical disorder that can cause people to feel extremely drowsy and sleep for longer periods of time at night. People with hypersomnia can experience low energy and memory problems, and napping doesn’t help the person feel less tired.
Sleep apnea
Sleep apnea disrupts your sleep during the night, so you may feel the need to sleep longer or take naps during the day.
Depression
The link between depression and sleep is complicated, but many people who suffer from depression may report oversleeping. This may actually be because they have trouble staying asleep, which means they need to stay in bed for a longer period of time to get enough sleep.
Alcohol
Alcohol is a sedative that depresses the nervous system and makes you feel drowsy. However, once the alcohol wears off, it actually has the opposite effect, causing you to wake more frequently throughout the night.
Medication
Some medications, like antidepressants and allergy medication, can cause you to oversleep because they affect chemicals in your brain called neurotransmitters. And neurotransmitters play a role in regulating your sleep.
Illness
Research has shown that sleeping when ill can be beneficial to your health. There is a theory that sleep can help boost your immune system, so your body is likely to tell you you need more sleep when you're ill.
Not getting enough sleep
This one might seem pretty obvious, but not getting enough sleep the night before or throughout the week can cause you to oversleep.
Are there any negatives to sleeping too much?
There is evidence of a link between oversleeping and some health problems, such as depression, increased pain, fertility issues, obesity, diabetes and heart disease. However, it’s hard to determine which is the cause and which is the effect. Does oversleeping lead to a higher risk of obesity? Or does obesity cause you to sleep more? Or do healthy people just need less sleep in general? Sleep science is still trying to answer these questions.
How to prevent oversleeping
If you're worried about oversleeping, there are some actions you can take.
Get enough sleep. Try for 7 to 8 hours a night.
Keep a regular routine. As tempting as it might be, avoid sleeping in on weekends. This will throw off your natural sleep cycle and make getting up during the week difficult.
Put your alarm clock on the other side of the room, so you have to get up.
Keep the blinds open. Natural light flooding your bedroom in the morning will kick your brain and body into gear, making you feel more awake and alert.
Avoid naps after 4pm. Naps can make it harder to sleep during the night, so you may find yourself oversleeping in the morning to make up for it.
The key takeaway
The amount of sleep an individual needs will vary from person to person. But if over-sleeping is affecting your life, or you're worried your oversleeping may be harmful to your health, there are things you can do to get your routine back on track. It often comes down to routine and ensuring your environment is conducive to sleep. Make sure your bed is comfortable, you’re going to bed and waking up at the same time every day, you’re getting enough sunlight and exercise, and you’re eating well. If you’re still having issues with sleeping too much, and you think it might be a sign of something more serious, consult a medical professional.
If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.