When it comes to sleep, can you have too much of a good thing? It's true a good night's sleep is essential for health. But oversleeping has been linked to a host of medical problems, including diabetes, heart disease, and increased risk of death.
According to a study by the Centres for Disease Control and Prevention (CDC) published by the American Academy of Sleep Medicine. Findings include:
Too much sleep — as well as not enough sleep — raises the risk of chronic diseases, such as coronary heart disease, diabetes, anxiety, and obesity in adults aged 45 and older.
Sleeping too much puts you at greater risk of coronary heart disease, stroke and diabetes than sleeping too little.
Sleeping more than seven or eight hours a night, and feeling tired the next day, could indicate you have a health problem.
Doctors agree: Quality sleep is crucial for your health. Not only do you need it to stay focused and alert during the day, but it helps your body recharge and recover from wear and tear and might lower your risk of everything from obesity and diabetes to premature death.
"Individuals who sleep more than 10 hours per day generally have worse health profiles than those who sleep 7 to 8 hours," says Susan Redline, MD, MPH, professor of sleep medicine at Harvard and senior physician in the division of sleep and circadian disorders at Brigham and Women's Hospital in Boston.
Oversleeping: How Much Sleep Is Too Much? The amount of sleep you need varies significantly over the course of your lifetime. It depends on your age and activity level as well as your general health and lifestyle habits. For instance, during periods of stress or illness, you may feel an increased need for sleep. But although sleep needs differ over time and from person to person, experts typically recommend that adults should sleep between seven and nine hours each night.
Why Do People Sleep Too Much? For people who suffer from hypersomnia, oversleeping is a medical disorder. The condition causes people to suffer from extreme sleepiness throughout the day, which is not usually relieved by napping. It also causes them to sleep for unusually long periods of time at night. Many people with hypersomnia experience symptoms of anxiety, low energy, and memory problems because of their almost constant need for sleep. Sleeping too much could turn out to be just as damaging as sleeping too little. Here are a few of the problems you might face if you regularly overdo it.
You're at higher risk of heart disease.
If you snooze a ton, you lose - at least when it comes to heart health. Heart disease is already the number one cause of death in the US and sleeping more than 8 hours a night increases your chances of dying from it by 34%.
Women are more prone to sleeping longer than men, which puts them at the highest risk of developing heart problems.
You're more likely to struggle with your weight.
Many studies show that people who don't sleep enough tend to be heavier, but there's also a link between excess sleep and obesity. Though it's not a simple case of cause and effect, says Irwin, there's a connection.
"What we do know is that as people get more obese, they're likely to be long sleepers," he says. "And if you're a long sleeper, you're more likely to be obese."
You may develop diabetes.
Too much sleep can raise your blood sugar levels (as can skimping on sleep). That's not the kind of sweet dreams you want: High blood glucose can increase your risk of getting type 2 diabetes. Again, being more sedentary - and overweight - is likely what's driving this risk factor, says Redline.
Your brain gets fuzzier.
Can't concentrate? Blame your time between the sheets. Chronic long sleeping can age your brain by as much as 2 years and make it difficult to perform everyday tasks, according to research published in the Journal of the American Geriatrics Society. Irwin says the fact that long sleepers tend to have trouble with basic mental functioning may have to do with how often they wake during the night. If you're getting up too frequently, you might not be getting enough of the deep, restorative sleep you need.
You're at risk of dying early.
It's scary, but true: Large-scale epidemiologic studies have shown that people who sleep longer are more likely to die prematurely. No one knows exactly why, but inflammation probably plays an important role, says Irwin. Plus, you're more likely to expire at a younger age if you have problems like diabetes and heart disease—which are tied to too much (or too little) sleep.
Your mood can suffer.
Depression and sleep go hand in hand, but it's a chicken-and-egg situation. Often, says Irwin, people with certain types of depression sleep longer. And longer sleep can make depression worse. It's important to note that feeling blah may be temporary, and not everyone who gets too much sleep and feels lousy is clinically depressed. In some cases, shortening your snoozes might be enough to lift your spirits, says Irwin.
When to See Your Doctor About Too Much Sleep If you find yourself feeling worn out on days after long nights of sleep, that could be a sign that you need to make an appointment with your doctor. Don’t ignore sleep problems. Feeling drained of energy after having more than adequate sleep could be a sign of conditions such as:
Anemia: a deficit of red blood cells
A thyroid problem
Sleep apnoea
Insomnia
Sleep apnoea and insomnia, common among people with chronic diseases, interfere with sound sleep and can worsen chronic health conditions, such as heart disease. If you wake up feeling exhausted, see your doctor. He or she may refer you to a sleep specialist to diagnose your specific problem and begin a course of treatment. Treating sleep-related conditions can significantly improve your chronic disease symptoms and quality of life.
A Sleep Journal Can Help
Keeping a sleep journal and sharing it with your doctor can be a big help in getting the treatment you need. In a sleep journal, record: Too Much Sleep Can be Bad for Your Health - In Content
When you go to bed
An estimate of when you fall asleep
Times that you wake up in the night
The quality of your sleep
How you feel when you get out of bed
How you feel during the day
This information can aid your doctor in diagnosing your condition and getting you the help, you need for improved health and renewed energy.
Sleeping Well: The Most Important Things You Can Do Based on our experts’ advice and current opinions on healthy sleep hygiene practices, here are the key things you can do to promote good sleep habits and ensure your body gets the ideal amount of rest.
Get Exercise
Engaging in regular activity and moderate exercise helps promote higher quality sleep and healthy sleep duration. While studies on exercise and sleep largely focus on reducing insomnia, it can help long sleepers, too. Getting higher quality of sleep and waking less during the night can help you feel more rested and energized during the day.
Get Consistent Sunlight
Our bodies’ circadian clocks guide the release of hormones and neurotransmitters that tell us when to be awake and when to sleep. It takes its cues from things like behaviour patterns, temperature, environment, and particularly, light.
Exposing yourself to direct sunlight early in the morning supports circadian rhythms (and Vitamin D production, which may play a role in sleep hormone melatonin).
Sip your morning coffee outside, take an early walk, or park further from your office to catch some rays. Working near a well-lit window can also be helpful. If you have a difficult schedule or live in a climate where getting morning sunlight isn’t possible, light therapy may be beneficial.
Stick to a Regular Bedtime and Wake Time
Another important way to support your body’s internal clock is to make your bedtime and wake time more consistent. Irregular hours can throw off rest, making it harder to fall asleep on nights after sleeping in and leading you to be tired the next day.
When bedtimes and wake times are regular, your body’s systems learn when it’s time to initiate drowsiness and when it’s time to be awake.
If you’re practicing good sleep hygiene habits and you find you still need an excessive amount of rest, or if your sleep need has changed without an obvious cause, consult your doctor. Increased sleep needs can be a symptom of things like hypothyroidism, heart problems, depression (even low-level), and sleep apnoea. Your doctor can assess your symptoms and determine the best way to approach improving rest.
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