Reviewed by Jennifer Martin, PhD
Possibly you’ve seen the headlines about how oversleeping has been linked to a higher threat of illness and dying. In case you’re the sort of one who frequently clocks greater than eight hours of slumber, these information tales have in all probability made you marvel, “Why do I sleep a lot? And is it unhealthy for me?”
On this story, sleep consultants assist you to perceive the newest science. You’ll discover out what actually occurs while 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 evening. However that’s a mean, not a good-health edict.
“As you begin to transfer out in both course, 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 Little one, and co-author of Precision Diet’s Sleep, Stress Administration, and Restoration Teaching Certification.
Above (and under) common sleepers fall into three most important classes.
1. Individuals who want fewer than 7 hours of sleep
Known as Pure Quick Sleepers, these genetically-gifted people don’t want as a lot sleep as the common individual.
Elevated ranges of a hormone referred to as orexin permits them to really feel spunky and clear-headed with simply 5 to 6 hours of shuteye.
Right here’s an necessary caveat, although. Loads of individuals who get lower than seven hours aren’t Pure Quick Sleepers. Somewhat, 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 Quick Sleeper, skimping on sleep probably means you’ll both…
▶ really feel like rubbish the following day
▶ received’t really feel like rubbish the following day—however solely since you’re so used to the consequences of sleep deprivation that you just’ve not bear in mind what it feels wish to be nicely rested
Along with the above, over time, your threat for coronary heart illness, most cancers, and sort 2 diabetes can go up as nicely.
(Extra about sleep and well being additional down within the story.)
2. Individuals who want greater than 9 hours of sleep
As a consequence of their genetic make-up, Pure Lengthy Sleepers often want 10, 11, or 12 hours to be able to really feel refreshed. Their genetics additionally trigger them to really feel drained extra shortly than different folks.
Additionally on this longer-sleeping class: kids, 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 Medication 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 also can enhance sleep time, says Dr. Martin.
“Normally 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 folks 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 folks, 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 folks to wake feeling unrefreshed.
Quite a lot of well being circumstances—together with epilepsy, Parkinson’s illness, and melancholy—also can result in hypersomnia, which is the lack to remain awake. Narcolepsy, one other hypersomnia situation, causes folks to really feel drained on a regular basis, main them to go to sleep at inappropriate and harmful instances, similar to whereas on a date or driving a automobile. These issues require medical therapy.
In case you suspect any of the above is true for you, it’s a terrific factor to say to your physician.
What occurs while you sleep an excessive amount of?
“For the common individual, if they’re sleeping, they in all probability have to 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 evening and your physique will reply by craving extra sleep the following. Alternatively, you could have observed: In case you acquire extra sleep than traditional by sleeping in on a weekend, you’ll probably end up awake later that night.
There are, nonetheless, some exceptions. Extra about these under.
(Discover out: Would YOU make a terrific 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 typically the results of a power well being downside, not the trigger, finds analysis. [1,2]
Sometimes, the issue is bi-directional, that means the well being downside disturbs sleep, which worsens the well being downside, which results in worsened sleep, and the cycle continues.
These well being issues embrace:
▶ Sleep issues like sleep apnea (the place respiratory repeatedly stops throughout sleep) and narcolepsy (which is characterised by extreme daytime sleepiness and sleep assaults)
▶ Continual fatigue syndrome
▶ Coronary heart illness
For the above circumstances, it’s necessary to notice that oversleeping doesn’t trigger them. Somewhat, it’s a symptom of them.
For instance, sleep apnea repeatedly wakes folks, typically for temporary moments, in the course of the evening, which might result in hypersomnia (extreme sleepiness in the course of the day) in addition to a powerful need to remain in mattress longer than eight hours or to take a nap in the course of 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 frequently get greater than 10 hours, and you are feeling energetic and clear headed in the course of the day, that’s nice! Take pleasure in your slumber with out worry. You probably don’t have anything to fret about.
However, for those who spend your days craving a nap—drained, mind fogged, irritated, and determination fatigued—there could also be an underlying challenge price exploring together with your physician.
(Be taught extra: Why folks with insomnia swear by CBT-I.)
4 Sleep Habits That Enhance Sleep High quality
In case you’re keen on sleeping extra restfully, take into account forming any of the next sleep habits.
Create a sleep oasis. When your sleep atmosphere makes you are feeling secure and comfortable, it’s simpler in your mind to calm down, permitting you to sleep extra deeply.
Block out gentle. Your circadian rhythm responds to modifications 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 modifications 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 evening.
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 lively pet can wake you repeatedly, inflicting you to wish extra sleep to really feel rested.
(Learn extra: Easy methods to sleep higher.)
Can sleeping an excessive amount of make you drained?
Ever observed that you just really feel extra drained while you sleep in (say, on the weekends) than you do while you rise up early?
There are two probably causes for this phenomenon.
1. Oversleeping is commonly a response to undersleeping
Some folks sleep 10+ hours on the weekends as a result of they’re sleeping six or fewer hours in the course of the week.
“One cause folks really feel drained after sleeping quite a bit is that they nonetheless haven’t paid again their sleep money owed from prior nights,” says Dr. Martin. “If you’re 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 potential 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 out of doors 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 substances
✅ Conversations with housemates that nudge you to “get up! assume!”
✅ That feeling of being rushed as you race out the door
If you often oversleep, you deprive your mind of some or all of these cues. A number of the wakeup indicators 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 for those who’re sleeping an excessive amount of?
Dr. Winter suggests you take into account this query:
Throughout the day, for those who sit all the way down to learn a e-book or watch a present, do you are feeling a powerful urge to nod off?
If the reply is sure, it’s a sign that you just’re not getting sufficient restorative sleep at evening, which can be an indication of a sleep problem or sleep high quality challenge, he says.
However, for those who’re clocking lots of bedtime hours and really feel energized in the course of the day, 10+ hours might simply be your pure sleep sample.
“If you’re 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 the way.