Why Am I Sleeping So Much? Understanding Oversleeping

Sleeping a lot isn’t necessarily a bad thing since sleep is important. Not getting enough sleep puts you at risk for health problems, from heart disease to obesity to diabetes. However, it’s possible to fall on the opposite side of the recommended adult sleep duration and sleep too much, also known as oversleeping.

You might be oversleeping for reasons like being sick, taking certain medications, or not getting enough quality sleep at night. Here’s what you should know about sleeping too much, how it can affect your health, and what you can do to treat it.

Oversleeping: How Much Sleep is Too Much?

Oversleeping is defined as sleeping for more than nine hours within a 24-hour timespan. Beyond extended sleep duration, symptoms of oversleeping can include:

• Feeling extremely sleepy during the day
• Having headaches
• Needing to nap throughout the day

Excessive daytime sleepiness (EDS) refers to feeling very sleepy during the day for at least three months. People with EDS struggle to stay awake and might fall asleep unintentionally or at inappropriate times.

Some individuals may also be diagnosed with hypersomnia or hypersomnolence, conditions characterized by excessive sleepiness and prolonged sleep periods.

What Causes Oversleeping?

Several factors can lead to oversleeping, including problems with sleep quality, medications, and lifestyle choices.

Drug and Alcohol Use

Discontinuing certain drugs, particularly stimulants like amphetamines or cocaine, can cause excessive sleepiness. Alcohol can also contribute to EDS due to its sedative effects.

Environmental Factors

Certain lifestyle factors can affect sleep duration. These include:

• Shift work disrupting the natural circadian rhythm
• Jobs with limited sleep opportunities, such as caregiving
• Inadequate scheduling for sufficient sleep

Illnesses

When you’re sick, it’s normal to sleep more than usual. Research indicates that respiratory infections like the flu, colds, or COVID-19 can extend sleep duration, though this sleep may not be restful.

Lack of Sleep

Sometimes, oversleeping compensates for prior sleep deficits. This phenomenon, known as sleep debt, can lead to extended sleep periods to make up for lost sleep.

Medications

Certain medications can cause drowsiness and extend sleep duration. Examples include antihistamines, some painkillers, medications for mental health disorders, sleeping pills, and tranquilizers.

Physical and Mental Health Conditions

Chronic pain, diabetes, fibromyalgia, and hypothyroidism can make staying awake difficult. Mental health conditions like depression and anxiety can also contribute to excessive sleepiness.

Sleep Disorders

Oversleeping can be a symptom of sleep disorders such as:

• Circadian rhythm sleep-wake disorders: Misalignments between sleep-wake cycles and light-dark cycles
• Hypersomnolence disorder or hypersomnia
• Narcolepsy: A condition causing sudden sleep attacks
• Obstructive sleep apnea (OSA): Interruptions in breathing during sleep, leading to snoring or breathing pauses
• Restless leg syndrome (RLS): A disorder causing discomfort and an urge to move the legs, disturbing sleep

What Happens If You Sleep Too Much?

Oversleeping can increase the risk of various health issues. For example, sleeping less than seven or more than eight hours per night is associated with a higher risk of diabetes. Elevated levels of C-reactive protein (CRP), indicating inflammation, have been found in individuals who sleep less than six or more than seven hours, linking CRP to an increased heart attack risk.

A meta-analysis revealed that longer sleep durations are associated with a higher risk of death from any cause, particularly from heart disease and stroke. Each additional hour of sleep increased the risk of death as follows:

• Nine hours: 14% increased risk
• Ten hours: 30% increased risk
• Eleven hours: 47% increased risk

These findings show correlations rather than causations.

Treatment

If you suspect oversleeping indicates an underlying health issue, consult a healthcare provider. Addressing the root cause can help you achieve a healthier sleep pattern. Treatments vary based on the cause, from managing illness symptoms to possibly prescribing stimulants or sodium oxybate for wakefulness in cases of excessive daytime sleepiness.

Self-Help Strategies

Don’t worry about occasional long sleep on weekends. However, if you notice a sudden increase in sleep duration, like sleeping 11 hours nightly instead of your usual eight, consider taking action.

A sleep diary can help track sleep duration and quality, as well as factors affecting sleep, like medications or diet. Fitness trackers with sleep-monitoring capabilities can also provide insights into sleep patterns, including deep and REM sleep stages.

Summary

Oversleeping can stem from various causes, including lifestyle factors, health conditions, and medications. Monitoring your sleep patterns and consulting a healthcare provider can help identify and address any underlying issues, leading to healthier sleep habits and overall well-being

A Quick Review

Oversleeping, defined as sleeping more than nine hours a day, can stem from various factors like illness, medications, and lifestyle choices. Symptoms include daytime sleepiness, headaches, and frequent naps. Chronic oversleeping may increase the risk of diabetes, heart disease, and mortality. Monitoring sleep patterns with a diary or tracker and consulting a healthcare provider can help identify and address the underlying causes of oversleeping, promoting healthier sleep habits and overall well-being.