You already know that skimping on sleep is bad for you. You need your beauty sleep to perform everyday tasks and maintain good health.
But do you know the side effects of oversleeping? It can be just as bad for you.
In this article, you will find out the causes behind oversleeping, how much sleep is too much, and what are the side effects of oversleeping.
Table of Contents
What is Oversleeping?
Sleeping for more than nine hours in 24 hours is referred to as oversleeping. It can be caused by a variety of illnesses or disorders.
Hypersomnia is a condition in which you oversleep and feel sleepy during the day. Hypersomnia is usually caused by narcolepsy and other sleep problems.
Doctors may also refer to consistent oversleeping as an excessive amount of sleep if it causes you to distress in your daily life.
Idiopathic hypersomnia is a condition that occurs when the source of your sleepiness cannot be determined. Now, let’s discuss your oversleeping without any proper causes:
Oversleeping for Fun: Who Does That?
Every night, most individuals require 7–9 hours of sleep.
However, individual differences do exist. Some people may only require 6 hours of sleep while others may require up to 10 hours.
Oversleeping affects people who obtain considerably more sleep than their bodies require regularly, such as 11–13 hours per night.
How Do You Feel When You Are Oversleeping?
In addition to sleeping for more than 9 hours, you may experience:
- Excessive daytime napping
- Excessive sleepiness during your work
- Headaches indicative of oversleeping
Reasons Behind Oversleeping: Why Do You Feel the Need to Oversleep?
Oversleeping on occasion is natural, but excessive oversleeping regularly could signal a health problem.
Oversleeping has been linked to a variety of health problems. Let’s dig deeper into those reasons:
Genetics: What Your Genes Say About Your Oversleeping?
Internal sleep and circadian rhythms are influenced by our genes. These are the two basic biological sleep systems,
Some people have a DNA mutation that permits them to feel refreshed with as little as four hours of sleep.
This is a rare and inherited gene.
Most people, on the other hand, require at least seven to eight hours of sleep per night to feel relaxed and refreshed.
Depression: Oversleeping Due to Zero Energy Level
One of the most common causes of excessive sleeping is depression.
Excessive sadness is a key factor in depression. Studies show that when a person is sad, they are exhausted all of the time and have no energy. As a result, depressed people require more sleep.
Medications: Oversleeping due to Chemicals
Certain medications to treat health conditions may make a person feel tired and drowsy often. Therefore, they will want to sleep more. Sometimes, it gets excessive.
Alcohol: Oversleeping due to Drinking
No matter how much alcohol you consume, it might cause sleep disturbances. This includes snoring and sleep apnea.
It’s also known for disrupting sleep, particularly with sleep patterns and daytime tiredness.
Side Effects of Oversleeping: What Happens When You Sleep Too Much?
You may be thinking ‘is sleeping too good for you?. But, NO!
I’m sorry to burst the bubble but sleeping too much isn’t good for you.
It can put a person at risk for several health conditions. For example:
Heart Diseases
One of the most common side effects of oversleeping is heart disease. Sleeping too much might raise a person’s risk of heart disease, which is the leading cause of mortalities around the world.
Women are at a larger risk than males since they sleep longer. Read more about how to keep your heart active and healthy.
Diabetes
Oversleeping can elevate blood sugar levels and increase the risk of type 2 diabetes.
This risk, however, may be more closely linked to being sedentary and overweight than to any unique link between diabetes and excessive sleep.
Obesity
According to studies, those who sleep too much gain weight.
Gaining weight is likely linked to sleeping more and being less active. The less a person moves, the fewer calories they burn.
Concentration Problems
Oversleeping accelerates the aging of the brain and makes it harder to execute even the most basic daily chores.
This could be related to how frequently a person wakes up during the night. This indicates that they are not getting enough restorative sleep to replenish and restore the brain.
Depression
Depression and sleep tend to be intertwined. Depression can make a person sleep longer. In the same way, sleeping longer can perpetuate a person’s depressed state.
Read more about some strategies to overcome depression.
Pain
People who are prone to headaches will experience additional pain if they sleep too much.
Researchers believe this occurs because too much sleep causes the brain to release particular neurotransmitters.
Spending too much time in bed, especially if you have back problems, might make you feel achy. Lack of movement, laying in one position for an extended period, or simply having a terrible mattress can all contribute to increased discomfort.
People who are in pain also have bad sleep. It makes them want to sleep for extended periods.
Impaired Brain Function
When your brain is at rest, it clears away waste byproducts, regulates neurotransmitters, and analyzes memories. These are key functions of sleep.
Rest can affect mood and mental health at both the short and long ends of the spectrum. Oversleeping causes memory impairments and cognitive deficits.
Oversleepers may also be at an increased risk of developing dementia later in life.
Prevent Oversleeping: Tips to Avoid Sleeping Too Much
Set the stage for a good night’s sleep by following some simple tips:
Eat Healthy
Include a variety of fruits, vegetables, lean proteins, nuts, and grains in your diet to ensure that your body gets the minerals, vitamins, and nutrients it requires to function.
Watermelon, tomatoes, carrots, leafy greens, walnuts, almonds, chicken, wild salmon, and whole grains such as oats, wheat, millet, etc all provide nutrients that aid with sleep.
Drinking plenty of plain water throughout the day is also crucial.
People who sleep better, drink a lot of water.
Get Exercises
Regular activity and moderate exercise aid to promote better sleep quality and a longer sleep cycle.
You can feel more refreshed and energized during the day if you get better sleep and wake up less during the night.
Get Consistent Sunlight
Early morning exposure to direct sunlight enhances circadian rhythms. It has a role in vitamin D production, which may have a role in the sleep hormone melatonin.
Take your morning coffee outside, go for a walk early in the morning, or park further away from the workplace to get some rays.
It can also be beneficial to work near a well-lit window. Light therapy may be advantageous if you have a busy schedule or live in a climate where getting early sunshine is difficult.
Create an Ideal Sleep Scenario
It will be easier for your body to go asleep if you are comfy.
Make sure your sleeping quarters are cold, dark, and quiet. You could wish to use drapes to darken the space. Distractions can be drowned out with earplugs or a white-noise machine.
Try to keep the number of pets or children in your bed to a minimum, and avoid sleeping with the television on, even if the volume is turned off. Also, if your pillow or mattress is making you uncomfortable, try replacing them.
Try a Sleep Schedule
Even on weekends, go to bed and wake up at the same time every day.
When you go to bed and wake up at the same time every day, your body learns to anticipate sleeping at that time. You might eventually settle into a routine that allows you to sleep more effortlessly.
Power Down Your Devices
Blue light is emitted by computer and phone screens.
This type of light can interrupt your body’s natural circadian cycle and cause you to lose sleep at night.
In the two to three hours before bed, turn off your devices and limit your exposure to blue light.
Mind Your Lifestyle Habits
Taking care of yourself during the day will help you sleep better at night.
Consider the items you ingest. When caffeine is used too close to bedtime, it might make you jittery.
Although alcohol can make you tired, it degrades the quality of your sleep. Alternatives include herbal tea or warm milk.
Keep a Sleep Diary
Write down any worries you have regarding your sleep.
Include whatever you want to show your doctor about your normal routines and routine.
Make a note of how long you sleep each night, how long it takes you to fall asleep, whether you nap during the day and anything else you believe is relevant to your sleep.
The Bottom Line!
Oversleeping on occasion is usually not a cause for concern. A person who oversleeps may experience a day of grogginess or poor energy. Although the consequences are usually minor.
If you have a history of oversleeping or are experiencing other troubling symptoms, consult with a well-known sleep medicine specialist. You may book an appointment via Healthwire.pk or call at (042) 32500989.
