Quick Summary:
- Negative effects of oversleeping: Sleeping for longer than nine hours regularly can impair cognitive function, make you drowsy, and result in physical problems including headaches and increased fatigue.
- Main causes: Sleep disorders, depression, chronic pain, obesity, and certain drugs are among the health problems that might manifest as oversleeping.
- Prevention advice: To avoid oversleeping, stick to a regular sleep schedule, control your stress, and establish a comfortable sleeping environment. If you continue to oversleep, see a doctor.
When you aim for a balanced life, sleep is a critical component for your overall well-being.
But did you know that getting too much sleep can actually be harmful?
In this article, we’ll explore the science behind oversleeping and show you the effects of sleeping too much.
What is oversleeping?
Too much of anything is bad, but how about the good things like sleep? The answer is absolutely.
Oversleeping is when you sleep too much, and your sleep impacts you negatively both physically and mentally.
According to science, sleeping more than 9 hours for adults in one day on a daily basis is defined as oversleeping.
Oversleeping is different from getting a little extra sleep sometimes, it involves consistently sleeping well beyond what is defined as normal for an individual.
Signs of oversleeping
Also known as signs of hypersomnia, recognizing these signs is important to address potential issues before they impact your well-being, which include:
- Sleeping more than nine hours per night might be the clearest sign of them all.
- Headaches: Having unexplained headaches even if you are well hydrated (usually headaches happen if you are dehydrated).
- Feeling groggy: Oversleeping can lead to daytime sleepiness and fatigue, so you may feel groggy most of the time.
- Cognitive Function: Oversleeping can negatively impact cognitive function. This may manifest as difficulty concentrating, memory problems, and slower reaction times.
- Difficulty waking up: People who sleep too much may find it difficult to wake up at the desired time. They might experience prolonged periods of grogginess when they wake up.
How much sleep is too much?
Sleeping for more than nine hours per night may be a sign of oversleeping, but it’s not the only sign to look out for.
Also sleeping more than 9 hours a night isn’t always cause for concern.
Usually sleeping more than 9 hours a night is considered as oversleeping for most people that is true.
However, about 2 percent of the population are ‘long sleepers’ who require between 10 to 12 hours of sleep nightly on a regular basis.
Long sleepers can sleep for 10-12 hours a day without impacting their mental and physical well-being.
Further reading:
Oversleeping causes
Oversleeping is considered a symptom of many diseases. Here are some of the problems that might be causing too much sleeping:
- Sleep disorders: Including sleep apnea, insomnia, hypersomnia, and narcolepsy.
- Depression: Oversleeping is a common symptom of depression.
- Medications: Certain medications, such as sedatives or antidepressants, may have side effects that lead to increased sleepiness and longer sleep duration.
- Obesity: It may lead to sleep apnea which may lead to oversleep.
- Chronic Pain: Individuals with chronic pain conditions, such as fibromyalgia, may experience discomfort that disrupts their sleep.
- Diabetes: Poorly controlled diabetes can lead to fluctuations in blood sugar levels. High or low blood sugar levels during the night may disrupt sleep, leading to increased sleep duration as the body tries to compensate for the disturbed sleep.
- Cardiovascular Disease: People with heart failure may experience fatigue and difficulty breathing, especially during physical exertion. These symptoms can lead to increased sleep needs and may contribute to oversleeping.
- Hypothyroidism which causes Hormonal Imbalance: A condition where the thyroid gland doesn’t produce enough thyroid hormones.
Can oversleeping make you tired?
Getting enough sleep can significantly improve how you feel. Too little or too much sleep might heighten your sense of weariness.
While the majority of us require roughly eight hours of sleep every night to feel energized during the day, the definition of enough sleep varies greatly among people.
But you might be shocked to hear that obtaining more sleep than you require won’t necessarily make you feel rejuvenated and energized.
How do I stop oversleeping?
Trying to stop oversleeping isn’t that hard but it requires some effort and consistency, follow these tips which should help you stop oversleeping:
- Consult with a doctor: Oversleeping might be a symptom of a disease or sleep disorder you have, so try to talk to your doctor to start solving the problem or to make sure that you are healthy.
- Set a Regular Sleep Schedule: Every day, go to bed and wake up at the same hour. You can prevent sleep debt and loss by doing this.
- Get tired during the day: Exercise can help you sleep better, so try to get your exercise done at least a couple of hours before bed.
- Create a good sleep environment and routine: you should avoid artificial light a couple of hours before bed, as it might cause a delay in falling asleep. Your bedroom should be cold, quiet, and light- and noise-free.
- Manage stress: Use stress-relieving methods like deep breathing. A high degree of stress might make it harder to fall or remain asleep.
- Nap earlier: Taking a nap later in the afternoon may cause you to struggle to get to sleep on time at night.
Further reading:
- Your Sleep Environment Checklist [For Healthier Sleep]
- How to take power nap without oversleeping
- How to sleep better at night naturally [10 Proven Methods]
Conclusion
In conclusion, oversleeping sleep can be harmful to your physical and mental health, even if sleep is necessary for overall well-being.
People must pay attention to their sleep habits and know when oversleeping becomes a problem.
Balance in all things is key because even positive things can become negative if misused.