In a world where almost everyone suffers from insufficient sleep, getting too much sleep isn’t as nice as it sounds. Oversleeping (also called Hypersomnia) is a sign of disordered sleep and may be connected to mental health issues such as depression. It’s often a sign that a person can be experiencing poor sleep quality, and it can be a sign of a clinical sleep disorder, such as obstructive sleep apnea or narcolepsy.
Sleeping too much is associated with multiple of the same health risks as not sleeping enough, including heart disease, metabolic problems like diabetes and obesity, and cognitive issues including difficulty with memory. Like people who sleep too little, people who sleep too much have higher overall mortality.
Here are the following health issues associated with longer sleeping habits:
- Cognitive impairment
- Increased inflammation
- Increased pain
- Impaired fertility
- Higher risk of obesity
- Higher risk of diabetes
- Higher risk of heart disease
- Higher risk of stroke
- Higher all-cause mortality
In this article:
Oversleeping: 7 Negative Effects of Sleeping too Much
What are the Side Effects of Oversleeping?
There are several health issues and other problems associated with
Circadian Rhythm Disorder
Circadian Rhythm Disorders occur when your internal clock gets out of sync with the natural day-night schedule. This disorder end with difficulties falling asleep, difficulty staying asleep and excessive daytime sleepiness. Hypersomnia can lead to the development of Circadian Rhythm Disorders by impacting your exposure to daylight — the most important cue your body clock uses to determine your sleep-wake schedule.
Increased Mortality Rate
Several studies have shown a strong link between chronic hypersomnia and premature death. While the exact cause of the relationship is unknown, many researchers discuss that this refers to raised levels of inflammation, as well as the increased risk for heart disease, diabetes, and obesity as the contributing factors to this.
Chronic oversleeping actually makes your brain to age faster. Spending too much time sleeping can age your brain by as much as 2 years and this affects your concentration, memory and affects your ability to perform basic daily tasks, and may increase your risk of developing several types of mental degenerative disorders.
Oversleeping has a powerful impact on how your body stores fat and the ability to lose any fat. Even more significantly, diet and exercise had no impact on the association between hypersomnia and weight gain. So, sleeping in maybe canceling out all your hard work in the gym and general activity.
Diabetes and Heart Conditions
Studies have shown that sleeping 9-11 hours per night can increase your risk of developing heart disease by as much as 28%. In addition to this, oversleeping increases your risk of dying from heart complications by 34%. Sleeping too much can increase your blood sugar levels. Along with an inactive lifestyle, and weight gain, you’re at an increased risk for developing Type II Diabetes.
Depression and Fatigue
While sleep disturbances and depression often go hand in hand, oversleeping has been shown to have a negative impact on the recovery process. People who sleep for more than 10 hours per night score lower on measures of mental health and mood than those who sleep normal amounts. This is why establishing healthy sleep patterns is important to help reduce symptoms of depression. Longer periods spent in bed are associated with more frequent awakening and overall less restful sleep. In turn, daytime fatigue has negative consequences on every aspect of your life: decreasing your mood, impairing cognitive abilities and even increasing the risk of having an accident.
If you suffer from back pain, sleeping too long can aggravate your issues. Lying down for extended periods of time causes muscle stiffness and increases pain. Doctors recommend that people with back pain stay active, and sleeping in can limit the time you have available for being active in general and exercising.
What can I do to Stop Oversleeping?
Doctors recommend that anywhere between the range of seven to nine hours is normal and healthy for most adults between 18 and 64 years of age, this depends on your activity level, health, circadian rhythms, and your internal sleep drive.
Here are some tips you can follow to get better sleep:
Make and Stick to a Sleep Schedule
Go sleep and wake up at the same time every day, even during the weekends. When you go to sleep and wake up at the same time each day, you condition your body to sleep during that time. You may eventually get into a rhythm where sleep occurs more easily.
Avoid Stimulants and Technology Before Bed
Watching action films or staring at tech devices 1-2 hours before bed can disrupt your body’s natural circadian rhythm and disrupt natural sleeping patterns. Avoid consuming alcohol and caffeine since these make your quality of sleep worse, instead have herbal tea. Exercising makes your body tired and ready to sleep but it is recommended to workout 3-4 hours before bedtime.
Create an Ideal Sleep Environment
Being comfortable will help you sleep. Take steps to ensure your bedroom is cool, dark and quiet. You may want to darken the room using curtains or sleep with an eye mask. Earplugs or a white-noise machine can help drown out any distractions.
Do try to limit the number of pets or children sleeping in your bed and avoid falling asleep with the television on, even if the television is muted. Consider changing your pillows, blankets or mattress if they are uncomfortable.