Sleeping Too Much: The Truth About Oversleeping

Everyone loves a good sleep in. Especially on rainy days or lazy winter mornings. But what happens if you want to sleep in all the time? Maybe you go to bed at a normal time every night but wake up feeling groggy every single day? You could be falling into the trap of oversleeping. 

Oversleeping 101

Oversleeping is defined as sleeping more than 9 hours in a 24 hour period. For many, sleeping more than 9 hours is often paired with feeling excessively sleepy or tired throughout the day. This creates a catch-22 where you feel tired, so you nap or sleep longer, but then you feel more tired and then you sleep more. . . etc. 

But sleeping too much can lead to more health issues and it could mean you have an underlying issue. So, don’t ignore your oversleeping if it’s going on for a while. 

What is Too Much Sleep?

As a general rule, you shouldn’t be sleeping more than 9 hours a night. Now, there are some causes to oversleeping which are totally natural (we’ll talk about these below!). Needing to catch up on sleep every so often is not a concern. But, sleeping more than 9 hours every single night for more than a few days could be a sign of a bigger issue. 

What Can Cause Oversleeping?

There are many reasons that you could be oversleeping. Illnesses both mental and physical can result in oversleeping. Depression, thyroid conditions, heart disease and certain medications can all make you sleep longer than considered normal. Oversleeping can also be the result of extreme lack of sleep or when catching up from sleep deprivation.

Natural Needs for More Sleep

It’s totally normal to need more sleep if you:

• Are recovering from an illness

• Need to catch up on sleep deprivation.

• Are adjusting to new time zones or a new sleep schedule (for those in shift work) 

• Have a new baby and are running on long-term interrupted sleep patterns

In these cases, it is important to let yourself recover. Our bodies do so much to heal and take care of us while we sleep, so don’t force yourself to get up early. You should, however, notice a difference after a few days and find yourself falling back into regular sleep patterns. 

Dangers of Oversleeping

Oversleeping can do the opposite of what many people think: It can actually impact your health in a negative way. Oversleeping is linked to a higher risk of diabetes, heart disease, stroke and early death.  

Physical Symptoms of Oversleeping

Oversleeping beyond just catching up on sleep could lead to:

• Low productivity

• Trouble focusing

• Increased anxiety

• Problems with memory

• Extreme sleepiness

• Irritability 

Long Sleepers 

While the average sleep time for adults is 7 - 9 hours, there is a small percentage of people (estimated to be about 2% of people) who are long sleepers. Long sleepers need naturally more sleep to feel rested - often more than 9 - 10 hours. No one knows what causes long sleeping, but it can begin in either childhood or adulthood. Just like with regular sleeping habits, long sleepers are encouraged to embrace their natural sleep needs and get the sleep they need. 

Myth: More Sleep Is Better

Fact: Needing excessive sleep is often the symptom of a bigger problem. If you find yourself wanting more and more sleep, speak to your doctor and book a sleep study. 

Getting More Sleep and Feeling Tired

If you normally sleep 7 -8 hours and sleep for a few extra hours, your sleep cycle is wonky. Our bodies usually wake up after REM sleep. If you are sleeping a few extra hours and wake up, you’re probably waking up in the middle of a cycle. 

The same concept applies to the power nap. Sleeping about 25 minutes minimizes the possibility of waking up mid-REM. Sleeping longer – even for naps – can make you feel sleepier than you did before your snooze. 

Myth: Adults Sleep More With Age

Fact: Older adults often sleep less than younger people. If you find yourself sleeping 9 or more hours a night as you get older, you could have an underlying health concern. 

Best Tips To Stop Oversleeping

If you’ve been sleeping longer, feeling tired, and your doctor and you can’t find any health reasons why you are needing more sleep, here’s our tips to get you back to a regular sleep cycle.

1. Book a sleep study

They’re covered by OHIP and you can get a referral from your doctor. Sleep studies can identify any underlying issues that could be impacting your sleep that you didn’t even know about. 

2. Get into a routine

Sleep routines are a great way to teach your body when it’s time to sleep and when you are getting up. Plus sleep routines make it easier to slow down, relax and then fall asleep quicker, too. 

3. Look for outside influences on your sleep quality

Is your bedroom dark enough? Does your partner snore and wake you up? Your cats, dogs or other pets jump around? Do you wake up hot and sweaty or cold? Is your bedroom cozy and comfortable? Do you have trouble sleeping in general?

There are a lot of things that can influence your sleep:

• Sounds that disturb you (white noise can fix this!)

• Too bright or chaotic bedroom 

• Uncomfortable bed

If your sleep isn’t restful, you may be sleeping more. 

4. Avoid napping

You’re sleepy. You want to sleep. Trust us – we get it. But the best thing you can do when you’re oversleeping and feel tired is to stay awake all day long. Stay up all day and try to go to bed at a normal time. Then, jump into tip number 5.

5. Get up when your alarm goes off

One of the worst things you can do in the morning is hit snooze. Waking up, then going back to sleep can mess with your natural sleep cycles (like we talked about above). Interrupting your REM causes daytime tiredness. 

So, set your alarm for your 6  - 8 hours, get out of bed and then stay up all day long. It may be hard for the first few days, but actually having a normal sleep schedule is a great way to get your body used to a normal sleep cycle. 

Oversleeping: Not as Natural As You May Think

Needing to sleep more than 9 hours every night isn’t normal. Sleep and wellness go hand in hand. Monitoring your sleep habits is an excellent way to keep tabs on your overall health. Sleep is something that’s important to talk about and never feel bad about telling your doctor you’re sleeping a lot. There are many great resources to help you get the sleep you’ve dreamed of every night.