Reviewed by Dr. Jennifer Martin
Maybe you’ve seen the headlines about how oversleeping is linked to a greater risk of disease and death. If you’re the type of person who routinely sleeps more than eight hours, these news stories might have you wondering, “Why am I sleeping so much? Is it bad for me?”
In this story, sleep experts help you stay up to date with the latest science. You’ll discover what exactly happens when you oversleep and how it affects your health.
(Spoiler: Chances are, you have nothing to worry about.)
How much is too much sleep?
On average, most people need seven to nine hours of sleep each night. But that’s an average, not a health decree.
“As you start to move in either direction, some people need a little more sleep, maybe a little less,” says sleep expert Chris Winter, MD. sleep solution and child restingand co-author of Precision Nutrition Sleep, Stress Management and Recovery Coaching Certification.
Above (and below) average sleepers fall into three broad categories.
1. People who need less than 7 hours of sleep
Known as natural short sleepers, these genetically gifted people don’t need as much sleep as the average person.
Increased levels of a hormone called orexin made them feel energized and clear-headed even after only five to six hours of sleep.
However, there is an important caveat here.Many people work less than seven hours no Naturally short sleepers. Instead, they sleep less for other reasons, from vengeful bedtime procrastination to parenthood to an “always-on” work ethic.
What if you are no Genetically born short sleepers, not getting enough sleep could mean you either…
▶ Feel like crap the next day
▶ Won’t feel like crap the next day – but only because you’ve gotten so used to the effects of sleep deprivation that you no longer remember what it’s like to rest well
In addition to the above, your risk of heart disease, cancer, and type 2 diabetes increases over time.
(More on sleep and health later in the story.)
2. People who need more than 9 hours of sleep
Due to their genetic makeup, natural long sleepers typically take 10, 11 or 12 hours to feel refreshed. Their genes also cause them to tire faster than other people.
Also in this longer sleep category: children, teens, and many young adults who need more sleep so their bodies can continue to develop, says Jennifer Martin, Ph.D., a professor of medicine at UCLA. Also co-author of Precision Nutrition’s Sleep, Stress Management and Recovery Coaching Certification.
Certain prescription medications can also increase sleep duration, Dr. Martin said.
“Often this effect reverses when the person stops taking the drug, and in some cases sleepiness decreases once the person becomes accustomed to the drug,” she said.
3. People who need more than 13 hours of sleep
Some people sleep for 14 hours, 17 hours, 24 hours or more with little interruption and still wake up feeling tired.
“If you find yourself one of these people, it could be a sign that you have trouble sleeping qualityNot certainly quantityFor example, sleep disorders such as sleep apnea and insomnia can disrupt sleep, causing people to wake up feeling less refreshed.
A variety of health conditions — including epilepsy, Parkinson’s disease, and depression — can also cause drowsiness, the inability to stay awake. Narcolepsy, another type of narcolepsy, can make people feel tired all the time, causing them to fall asleep at inappropriate and dangerous times, such as on appointments or while driving. These diseases require medical treatment.
If you suspect any of the above to be true for you, it’s best to mention it to your doctor.
What happens when you sleep too much?
“For the average person, if they’re sleeping, they probably need to sleep,” Dr. Winter said.
That’s because our bodies all have a sleep set point — called “homeostasis.” Get too little sleep the night before and your body will crave more sleep the next day. Or, you may have noticed: If you sleep in on the weekends and get more sleep than usual, you may find yourself wide awake later in the night.
However, there are some exceptions. More information on the following.
(Find out: would you be a great sleep coach? )
Is oversleeping bad for your health?
Despite all the dire headlines, long sleep periods on their own may cause few health problems. That’s because, research has found, for people who sleep more than most, it’s often the result, not the cause, of chronic health problems.1,2
Sometimes, the problem works both ways, meaning that a health problem disrupts sleep, which makes the health problem worse, which leads to worse sleep, and so on.
These health problems include:
▶ Sleep disorders such as sleep apnea (repeated cessation of breathing during sleep) and narcolepsy (characterized by severe daytime sleepiness and sleep attacks)
▶ Diabetes
▶ hypothyroidism
▶ depression
▶ Chronic fatigue syndrome
▶ heart disease
For the above situation, it should be noted that oversleeping will not reason them.but a symptom of them.
For example, sleep apnea wakes people up repeatedly during the night, often for brief moments, which can lead to drowsiness (excessive daytime sleepiness) and a strong urge to stay in bed for more than 8 hours or to take short naps during sleep. this afternoon.
“When medical issues interfere with sleep, it takes longer for a person to fully recover,” says Dr. Martin.
If you regularly have more than 10 hours and feel energized and clear-headed during the day, great! Enjoy sleep without fear. You most likely have nothing to worry about.
On the other hand, if you crave naps throughout the day—tiredness, foggy thinking, irritability, and decision fatigue—there may be an underlying issue worth exploring with your doctor.
(understand more: Why People With Insomnia Swear by CBT-I.)
4 Sleep Habits to Improve Your Sleep
If you’re interested in sleeping more restfully, consider adopting any of the following sleep habits.
Create an Oasis of Sleep。 When you feel safe and comfortable in your sleeping environment, it’s easier for your brain to relax and allow you to sleep deeper.
Block out the light. Your circadian rhythm responds to changes in light. For most people, the darker the room, the better they sleep. If you can’t get your room as dark as you want, consider trying a sleep mask that covers your eyes and blocks light.
adjust temperature.In addition to light, your circadian rhythm responds to temperature changes, making you sleepy as your body cools down. Taking a warm bath or shower before bed can trick your body into thinking it’s cooling down so it’s time to sleep. Another strategy: Set your thermostat to lower the ambient temperature by a few degrees at night.
If hot flashes keep you from sleeping, consider buying a cooling mattress or using a fan. (read more: Menopause and Sleep).
consider sleeping alone。 A snoring spouse or active pet can repeatedly wake you up, causing you to need more sleep to feel rested.
(read more: how to sleep better.)
Does sleeping too much make you tired?
Ever notice that you’re more tired when you sleep in (such as on the weekends) than when you wake up early?
There may be two reasons for this phenomenon.
1. Oversleeping is usually a response to sleep deprivation
Some people sleep more than 10 hours on weekends because they only sleep 6 hours or less during the week.
“One reason people feel tired after a lot of sleep is because they haven’t paid off their sleep debt from previous nights,” says Dr. Martin. “If you’re sleep deprived, it can take a few days to get back on track and ‘catch up.'”
2. Sleeping in can disrupt sleep-wake signaling.
If you typically wake up at 6 a.m., sleeping in on the weekends can disrupt your brain’s ability to release the neurochemicals it needs to get you refreshed and ready to kill the world.
“Sleep time is more important than sleep time,” Dr. Winter explained. “The brain’s time cues are being disrupted.”
Among these timelines:
✅ Overhead and outdoor lights that set the brain’s biological clock
✅ The blaring noise of the alarm clock triggers the release of cortisol and other alertness chemicals
✅ Conversations with roommates prompt you to “Wake up! Think!”
✅ Caffeine
✅Breakfast
✅ The rushing feeling when rushing out the door
When you occasionally oversleep, your brain loses some or all of these cues. Some wakeup signals may not occur at all. Others, like overhead lighting and caffeine, get hours later than your brain is used to getting them.
End result: You feel tired.
How do you know you’re sleeping too much?
Dr. Winter suggests you consider this question:
During the day, if you sit down to read a book or watch a show, do you have a strong urge to doze off?
If the answer is yes, then you’re not getting enough restorative sleep at night, which could be a sign of a sleep disorder or a problem with sleep quality, he says.
On the other hand, if your bedtime is long and Feeling more energized during the day, 10+ hours may be your natural sleep pattern.
“If you’re a long sleeper and you’re feeling fine, don’t worry,” says Dr. Martin. “Do your best to spend as much time as you need in bed.”
refer to
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