Why Too Much Shut-Eye Can Harm Your Health
Key takeaways
We've all been there—hitting the snooze button one too many times, relishing in the comfort of our cozy bed. But did you know that oversleeping can be as detrimental to your health as not getting enough sleep? That's right. Sleeping for more than 10 hours per day regularly, a condition known as hypersomnia can lead to a host of health problems.
According to the National Sleep Foundation, adults aged 18-64 should aim for 7-9 hours of sleep per night, while those 65 and older should get 7-8 hours. But what happens when you consistently exceed these recommendations? Recent studies have shown that chronic oversleeping is associated with an increased risk of obesity, cardiovascular disease, stroke, and diabetes.
One possible explanation for these health risks is that oversleeping can disrupt your body's natural circadian rhythm, which regulates various bodily functions, including hormone production, metabolism, and appetite. When you oversleep, you're essentially throwing a wrench into this delicate balance, leading to hormonal imbalances and metabolic disturbances that can contribute to weight gain and other health issues.
But what causes oversleeping in the first place? Sometimes, it may be a matter of catching up on lost sleep due to short-term sleep deprivation. However, frequent oversleeping may also be a sign of an underlying sleep disorder, such as sleep apnea, narcolepsy, or idiopathic hypersomnia. These conditions can cause excessive daytime sleepiness and prolonged sleep episodes. The good news is that with the proper treatment, these conditions can be managed, and your sleep patterns can be restored to a healthier state.
Certain medications and substances can also contribute to oversleeping. Sedatives, opioids, antidepressants, and even alcohol can all cause excessive sleepiness as a side effect. Suppose you suspect that your medications may be causing you to oversleep. In that case, speaking with your healthcare provider to discuss potential alternatives or adjustments to your treatment plan is essential.
So, how can you tell if you're oversleeping? Symptoms may include feeling groggy and disoriented upon waking, experiencing brain fog and memory problems, and feeling fatigued throughout the day despite getting plenty of sleep. If you regularly sleep for more than 9 hours and still feel tired, it's a good idea to consult a sleep specialist to rule out any underlying conditions.
Here are some important factors to consider when diagnosing the causes of oversleeping:
Sleep Study
A sleep study, or polysomnogram, is often the first step in diagnosing sleep disorders that may lead to oversleeping. This overnight test monitors your brain waves, breathing, heart rate, and other factors during sleep to detect issues like sleep apnea or narcolepsy.
Blood Tests
Your doctor may order blood tests to check for conditions like hypothyroidism (underactive thyroid) or diabetes, which can cause excessive sleepiness and oversleeping.
Ruling Out Other Causes
Your doctor will likely ask about your sleep habits, medications, substance use, and mental health to rule out other potential causes of oversleeping, such as:
If no underlying cause is found, you may be diagnosed with idiopathic hypersomnia, a neurological sleep disorder characterized by excessive daytime sleepiness and difficulty waking up, even after long sleep periods.
The diagnostic process aims to identify and treat any underlying medical condition causing oversleeping. Keeping a detailed sleep diary can help provide valuable information to your doctor.
Treatment for oversleeping will depend on the underlying cause. If a sleep disorder is to blame, your doctor may recommend medications like modafinil or pitolisant to help promote wakefulness. Cognitive behavioral therapy can also effectively improve sleep hygiene and regulate sleep patterns.
In addition to seeking medical treatment, several lifestyle changes can help combat oversleeping. Sticking to a consistent sleep schedule, regular exercise, avoiding electronic devices before bed, and limiting caffeine and alcohol intake can all help improve the quality of your sleep and prevent oversleeping.
The bottom line? While getting enough sleep is vital for overall health and well-being, too much of a good thing can be harmful. If you find yourself regularly sleeping for more than 10 hours per day and still feeling tired, don't ignore it – speak with your healthcare provider to get to the bottom of your oversleeping and take steps to improve your sleep hygiene. Your body (and your alarm clock) will thank you.
Frequently asked questions
What is considered oversleeping?
Oversleeping is generally defined as sleeping more than the recommended 7-9 hours per night for adults. ?Sleeping 10 hours or more per night regularly is typically considered excessive.
What causes oversleeping?
Common causes of oversleeping include:
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What are the symptoms of oversleeping?
Symptoms of oversleeping may include excessive daytime sleepiness, fatigue, irritability, anxiety, lack of motivation, and difficulty waking up despite long sleep duration.
Is oversleeping harmful?
While occasional oversleeping is usually harmless, chronic oversleeping has been linked to increased risks of obesity, diabetes, heart disease, and psychiatric disorders like depression. It can also negatively impact work, school, and personal life.
How can I stop oversleeping?
Tips to prevent oversleeping include sticking to a consistent sleep schedule, avoiding naps, getting morning sunlight exposure, exercising regularly, and treating any underlying sleep disorders or medical issues. Light therapy, sleep tracking apps, or gradually adjusting your sleep schedule can also help reset your body clock.
Sources
American Psychological Association. (2023). Health advisory on social media use in adolescence. https://www.apa.org/topics/social-media-internet/health-advisory-adolescent-social-media-use
Calm. (2023, August 21). Oversleeping: how much sleep is too much? https://www.calm.com/blog/oversleeping-tips
Healthline. (2024, April 16). Oversleeping: Causes, Health Risks, and More. https://www.healthline.com/health/oversleeping
National Sleep Foundation. (2015). National Sleep Foundation recommends new sleep times. https://www.sleephealthjournal.org/pb/assets/raw/Health%20Advance/journals/sleh/NSF_press_release_on_new_sleep_durations_2-2-15.pdf
Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016 Jun 15;12(6):785-6. doi: 10.5664/jcsm.5866. PMID: 27250809; PMCID: PMC4877308.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877308/
About Dr. David L. Priede, MIS, PhD
As a healthcare professional and neuroscientist at BioLife Health Research Center,?I am committed to catalyzing progress and fostering innovation. With a multifaceted background encompassing experiences in science, technology, healthcare, and education, I’ve consistently sought to challenge conventional boundaries and pioneer transformative solutions that address pressing challenges in these interconnected fields. Follow me on?Linkedin.
Founder and Director of Biolife Health Center and a member of the American Medical Association, the National Association for Healthcare Quality, the Society for Neuroscience, and the American Brain Foundation.
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