Reviewed by Jennifer Martin, PhD
Possibly you’ve seen the headlines about how oversleeping has been linked to a larger threat of illness and dying. In case you’re the form of one that usually clocks greater than eight hours of slumber, these information tales have in all probability made you surprise, “Why do I sleep a lot? And is it dangerous for me?”
On this story, sleep consultants provide help to perceive the newest science. You’ll discover out what actually occurs whenever you oversleep, together with the way it impacts your well being.
(Spoiler: Likelihood is, you don’t have anything to fret about.)
How a lot is an excessive amount of sleep?
On common, most individuals want someplace between seven and 9 hours of sleep every night time. However that’s a median, not a good-health edict.
“As you begin to transfer out in both route, there are individuals who require barely extra and barely much less sleep,” says Chris Winter, MD, sleep specialist, creator of The Sleep Resolution and The Rested Baby, and co-author of Precision Diet’s Sleep, Stress Administration, and Restoration Teaching Certification.
Above (and beneath) common sleepers fall into three fundamental classes.
1. Individuals who want fewer than 7 hours of sleep
Known as Pure Brief Sleepers, these genetically-gifted people don’t want as a lot sleep as the common individual.
Elevated ranges of a hormone known as orexin permits them to really feel spunky and clear-headed with simply 5 to 6 hours of shuteye.
Right here’s an vital caveat, although. Loads of individuals who get lower than seven hours aren’t Pure Brief Sleepers. Slightly, they skimp on sleep for different causes, starting from revenge-bedtime procrastination to parenthood to an “all the time on” work ethic.
In case you’re not genetically a Pure Brief Sleeper, skimping on sleep probably means you’ll both…
▶ really feel like rubbish the following day
▶ gained’t really feel like rubbish the following day—however solely since you’re so used to the consequences of sleep deprivation that you simply’ve now not bear in mind what it feels prefer to be properly rested
Along with the above, over time, your threat for coronary heart illness, most cancers, and sort 2 diabetes can go up as properly.
(Extra about sleep and well being additional down within the story.)
2. Individuals who want greater than 9 hours of sleep
As a result of their genetic make-up, Pure Lengthy Sleepers often want 10, 11, or 12 hours with a purpose to really feel refreshed. Their genetics additionally trigger them to really feel drained extra shortly than different individuals.
Additionally on this longer-sleeping class: youngsters, youngsters, and lots of younger adults, all of whom want extra sleep so their our bodies can proceed to develop, says Jennifer Martin, PhD, Professor of Drugs on the College of California, Los Angeles and likewise a co-author Precision Diet’s Sleep, Stress Administration, and Restoration Teaching Certification.
Sure prescription medicines may also enhance sleep time, says Dr. Martin.
“Often this impact is reversed when the individual stops the remedy, and in some circumstances, the sleepiness is diminished as soon as the individual will get used to the remedy,” she says.
3. Individuals who want 13+ hours of sleep
Some individuals sleep 14, 17, 24 or extra hours with little or no interruption, and so they nonetheless wake feeling drained.
“In case you discover you’re one in every of these individuals, it may be a sign that there’s something flawed together with your sleep high quality, not essentially the amount,” Dr. Winter says. For instance, sleep issues like sleep apnea and insomnia can disrupt sleep, inflicting individuals to wake feeling unrefreshed.
Quite a lot of well being situations—together with epilepsy, Parkinson’s illness, and melancholy—may also result in hypersomnia, which is the shortcoming to remain awake. Narcolepsy, one other hypersomnia situation, causes individuals to really feel drained on a regular basis, main them to go to sleep at inappropriate and harmful occasions, similar to whereas on a date or driving a automobile. These issues require medical remedy.
In case you suspect any of the above is true for you, it’s an amazing factor to say to your physician.
What occurs whenever you sleep an excessive amount of?
“For the common individual, if they’re sleeping, they in all probability should be sleeping,” says Dr. Winter.
That’s as a result of our our bodies all have a sleep set level—known as “homeostasis.” Get too little sleep one night time and your physique will reply by craving extra sleep the following. Alternatively, you might have observed: In case you acquire extra sleep than typical by sleeping in on a weekend, you’ll probably end up conscious later that night.
There are, nevertheless, some exceptions. Extra about these beneath.
(Discover out: Would YOU make an amazing sleep coach?)
Does oversleeping hurt your well being?
Regardless of all the scary headlines, it’s probably that lengthy sleep itself poses little to no well being issues. That’s as a result of, in individuals who sleep greater than most, it’s usually the results of a continual well being drawback, not the trigger, finds analysis.1,2
Sometimes, the issue is bi-directional, which means the well being drawback disturbs sleep, which worsens the well being drawback, which ends up in worsened sleep, and the cycle continues.
These well being issues embody:
▶ Sleep issues like sleep apnea (the place respiration repeatedly stops throughout sleep) and narcolepsy (which is characterised by extreme daytime sleepiness and sleep assaults)
▶ Power fatigue syndrome
▶ Coronary heart illness
For the above situations, it’s vital to notice that oversleeping doesn’t trigger them. Slightly, it’s a symptom of them.
For instance, sleep apnea repeatedly wakes individuals, usually for transient moments, through the night time, which may result in hypersomnia (extreme sleepiness through the day) in addition to a robust want to remain in mattress longer than eight hours or to take a nap through the afternoon.
“When medical issues disturb sleep, it takes an individual an extended time frame to be sufficiently recovered,” says Dr. Martin.
In case you usually get greater than 10 hours, and you are feeling energetic and clear headed through the day, that’s nice! Get pleasure from your slumber with out worry. You almost certainly don’t have anything to fret about.
Alternatively, in the event you spend your days craving a nap—drained, mind fogged, irritated, and choice fatigued—there could also be an underlying concern price exploring together with your physician.
(Be taught extra: Why individuals with insomnia swear by CBT-I.)
4 Sleep Habits That Enhance Sleep High quality
In case you’re curious about sleeping extra restfully, take into account forming any of the next sleep habits.
Create a sleep oasis. When your sleep surroundings makes you are feeling protected and comfy, it’s simpler on your mind to calm down, permitting you to sleep extra deeply.
Block out gentle. Your circadian rhythm responds to adjustments in gentle. For most individuals, the darker the room, the higher they sleep. In case you can’t get your room as darkish as wanted, take into account experimenting with a sleep masks that covers your eyes and blocks out gentle.
Regulate the temperature. Along with gentle, your circadian rhythm additionally responds to adjustments in temperature, making you are feeling sleepy as your physique cools down. Taking a scorching bathtub or bathe earlier than mattress can trick your physique that it’s time to sleep because it’s cooling down. One other tactic: Set your thermostat so it reduces the ambient temperature by a pair levels at night time.
If scorching flashes are holding you awake, take into account investing in cooling mattress pads or utilizing a fan. (Learn extra: Menopause and sleep).
Think about sleeping alone. A loud night breathing partner or energetic pet can wake you repeatedly, inflicting you to want extra sleep to really feel rested.
(Learn extra: The way to sleep higher.)
Can sleeping an excessive amount of make you drained?
Ever observed that you simply really feel extra drained whenever you sleep in (say, on the weekends) than you do whenever you stand up early?
There are two probably causes for this phenomenon.
1. Oversleeping is commonly a response to undersleeping
Some individuals sleep 10+ hours on the weekends as a result of they’re sleeping six or fewer hours through the week.
“One motive individuals really feel drained after sleeping so much is that they nonetheless haven’t paid again their sleep money owed from prior nights,” says Dr. Martin. “In case you are very sleep disadvantaged, it takes a number of days to get again on monitor and ‘catch up.’”
2. Sleeping in can disrupt sleep-wake signaling.
In case you often wake at 6 am, sleeping in on the weekends will disrupt your mind’s means to launch the neurochemicals wanted for that refreshed, ready-to-slay-the-world feeling.
“It’s actually extra about sleep timing than sleep quantity,” explains Dr. Winter. “The mind’s timing cues are being disrupted.”
Amongst these timing cues:
✅ Overhead and outside gentle that units your mind’s circadian clock
✅ The blaring noise of your alarm clock that triggers the discharge of cortisol and different alertness chemical compounds
✅ Conversations with housemates that nudge you to “get up! suppose!”
✅ That feeling of being rushed as you race out the door
If you sometimes oversleep, you deprive your mind of some or all of these cues. A number of the wakeup alerts won’t happen in any respect. Others, like overhead lighting and caffeine, happen hours later than your mind is used to getting them.
Finish consequence: you are feeling drained.
How are you going to inform in the event you’re sleeping an excessive amount of?
Dr. Winter suggests you take into account this query:
Throughout the day, in the event you sit right down to learn a e book or watch a present, do you are feeling a robust urge to nod off?
If the reply is sure, it’s a sign that you simply’re not getting sufficient restorative sleep at night time, which can be an indication of a sleep problem or sleep high quality concern, he says.
Alternatively, in the event you’re clocking plenty of bedtime hours and really feel energized through the day, 10+ hours might simply be your pure sleep sample.
“In case you are a protracted sleeper and really feel good, don’t fear about it,” says Dr. Martin. “Do your greatest to spend the period of time in mattress you want.”
In case you’re a well being and health professional…
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The brand-new PN Stage 1 Sleep, Stress Administration, and Restoration Teaching Certification will present you ways.