Priyanka Saha, Amity University Kolkata
Introduction
It is well known that sleep is essential to the normal functioning of our bodies and for our health. After a tired and stressful day, the body needs to sleep for a minimum of 7 hours to regain its strength. But as we know, too much of anything is not good for health! Stress or work can sometimes cause a person to sleep for more than nine hours at a time. However, regularly sleeping for more than 9 hours can result in oversleeping, which is caused by a variety of reasons such as mental depression, anxiety, sleep disorder, or other health problems. Oversleeping can cause many health-related concerns like heart disease, diabetes, stroke, body pain, etc.
Preferred hours of sleep according to age
The amount of sleep required by each person is different from one another. It is most likely to depend on their age, daily activity, and lifestyle habits. For example, during a period of heavy work pressure and stress or illness, people tend to sleep more. Experts suggest sleeping for seven to nine hours each night for adults.
Recommendations by the National Sleep Foundation (NSF), according to each age group for an adequate amount of sleep are:
- 0-3 months old (Newborns): 14-17 hours
- 4-11 months old (Infants): 12-15 hours
- 1-2 years old (Toddlers): 11-14 hours
- 3-5 years old (Preschoolers): 10-13 hours
- 6-13 years old (School-age children): 9-11 hours
- 14-17 years old (Teenagers): 8-10 hours
- 18-64 years old (Adults): 7-9 hours
- 65+ years (Senior/older adults): 7-8 hours
An explanation of oversleeping
It has been concluded from multiple studies that an average working adult need 7-9 hours of sleep per day to function normally and healthily. Sleep deprivation can make us feel lethargic and interfere with our ability to concentrate.
However, too much sleep is not a healthy sign for achieving good health. Sleeping for more than 9 hours a day is known as oversleeping. When someone sleeps longer than 9 hours per day but is still sleepy throughout the day, the condition is referred to as hypersomnia. Sleeping disorders like narcolepsy causes hypersomnia. But when the cause of excessive sleeping is not known, it is termed idiopathic hypersomnia. Sleep requirement varies from one another depending upon their daily activity and lifestyle. The extra amount of sleep is required during excessive training or work which is quite normal. But if someone is feeling sleepy and dizzy during the daytime even after having an adequate amount of sleep, it might be due to an underlying health problem. Oversleeping is characterized by sleeping more than 9 hours a day, extreme sleepiness during the day, and headaches.
Factors instigating oversleeping
Oversleeping can be caused when someone is deprived of the average amount of sleep for quite some time, like sleeping more on weekends due to work pressure on weekdays. But feeling sleepy during the daytime can be a serious issue.
Oversleeping and daytime sleepiness can be caused due to the following reasons:
1) Depression and anxiety:
These are two main reasons that might be responsible for excessive sleeping throughout the day. Older individuals and adolescents suffering from depression and anxiety have irregular sleeping habits and unhealthy lifestyles which ultimately lead to excessive sleeping. Many studies have shown that people sleeping for more than 7-8 hours are more likely to suffer from anxiety and depression. These problems can be treated with the help of medical treatment. Cognitive Behavioral Therapy along with drugs like antidepressants (SSRIs and SNRIs), anti-anxiety drugs such as benzodiazepines (alprazolam, diazepam, buspirone, and lorazepam) are used to treat anxiety and depression under medical supervision.
2) Sleep apnea:
This is a serious sleeping disorder in which breathing frequently starts and stops. As a result, people experience a lack of sleep and feel tired and dizzy during the day, which adds up to extra sleeping time. The symptoms include loud snoring and feeling tired during the day even after a full night’s sleep. This disorder can be treated by changing lifestyle habits and using CPAP (Continuous Positive Airway Pressure) machine at night while sleeping.
3) Narcolepsy:
This is a chronic sleeping disorder that causes excessive sleepiness during the daytime. It can be of two types; Type 1 Narcolepsy is caused due by loss of muscle that leads to uncontrollable muscles (cataplexy) and in Type 2 Narcolepsy, there is the total absence of the cataplexy. The symptoms include hallucinations, changes in Rapid Eye Movement (REM), excessive sleepiness during daytime, and sleep paralysis. It can be treated with medications like a stimulant, cognition-enhancing medications, antidepressants, and SSRIs (Selective Serotonin Reuptake Inhibitors).
4) Idiopathic Hypersomnia:
When the underlying cause of oversleeping is not identified, then it is termed idiopathic hypersomnia. This can happen due to excessive alcohol intake, consuming large meals, lack of sleep or busy schedule, pregnancy, and use of drugs. This disorder is often treated with the drugs used for treating narcolepsy but there is no such treatment particularly for helping people with this disorder. People may control it by less alcohol consumption and drugs which are supposed to change sleeping habits, changing lifestyle habits like losing weight and consuming healthy food.
Harmful effects of oversleeping
Oversleeping is believed to harm both physical and mental health. Studies have shown that oversleeping tends to increase the mortality risk along with depression and other diseases. Some of the health concerning issues related to oversleeping are:
I. Mental health-related problems: The body, especially the brain, needs sleep to rest and process the day’s thoughts to ensure its normal and healthy functioning. Too little and too much sleep can result in frequent mood changes and thought processes of the brain.
a) Degenerative diseases: Studies have shown that people who tend to sleep less or more have an increased chance of developing neurodegenerative diseases like Alzheimer’s disease. Moreover, oversleeping is linked with psychological disorders like dementia.
Treatment: Dementia and Alzheimer’s can neither be fully cured nor reversed but both can be managed by therapies such as rehabilitation and cognitive-enhancing medications along with changes in lifestyle habits.
b) Cognitive disorder: Studies have shown that people who sleep more than 8 hours a day tend to develop memory defacement and reduced cognitive function.
Treatment: To date, there are no proven medications to treat this disorder. Usually, people who suffer from this disease are treated with cognition-enhancing medications as well as drugs used for treating Alzheimer’s disease.
II. Increasing pain: Oversleeping can be a reason for having backache and headache. Sleeping uncomfortably for too long or on a worn-out hard mattress increases back pain. It can also increase migraines. Oversleeping can affect neurotransmitters in the brain like serotonin, which can cause headaches. People who sleep too much in the daytime and hamper their sleep during the night are expected to have headaches in the morning. Treatment: Headaches can be treated at home with pain-relieving medicines like aspirin or ibuprofen and applying the balm. Discomfort in the back can be treated with diclofenac, naproxen, or paracetamol and sleeping on mattresses built for spine comfort.
III. Obesity: Sleeping too little and too much can increase body weight. Studies have shown that people sleeping for 9-10 hours or more are 21% more likely to be obese in the future as compared to those who slept between 7 to 8 hours. This can be controlled by engaging in physical activities and in-taking a balanced and healthy diet.
IV. Coronary heart disease: Too little and too much sleep is related to an increased chance of having coronary heart disease. Studies have shown that people who sleep for more than 8 hours at night face chest pain due to reduced blood flow. Research has also shown that women who sleep for 9-11 hours a day are 38% more likely to have coronary heart disease as compared to those who sleep for 7-8 hours a day.
Treatment: Coronary heart disease can be cured with medications (anticoagulant, beta-blocker, antianginal, and calcium channel blockers) and medical procedures (coronary stent, angioplasty, or bypass surgery).
V. Diabetes: As compared to normal sleepers, those who sleep for more than eight hours are 20% more likely to have impaired glucose tolerance and 7% more likely to have diabetes. Recently, it has been studied that sleeping too little or more increases the risk for Type 2 diabetes in humans.
Treatment: It can be treated with anti-diabetic medicines, insulin, and less sugar intake in the diet.
VI. Stroke: People who sleep more than 8 hours a day are four times more likely to suffer a stroke than those who sleep less than 8 hours. Another study has shown that oversleeping individuals are 50% more likely to have a stroke as compared to people who sleep between 7-8 hours. People having daytime dizziness even after sleeping for more than 8 hours at night also have a 90% higher stroke risk as compared to normal sleepers.
Treatment: It can be treated with medications (alteplase, Anticoagulant, Antihypertensive drug) and surgeries (carotid endarterectomy).
Tips to avoid oversleeping
There are several ways to prevent oversleeping. The first step is to consult with a medical practitioner. We can, however, practice avoiding oversleeping in the following ways:
- Regular sleep schedule: One should try to sleep and wake up every day at the same time which will make up for the sleep loss.
- Soothing bedtime routine: This should be created, keeping in mind that it is meant for preparing ourselves for a sound sleep. This may include no use of electronic devices 30 minutes before sleep and consuming a glass of hot milk.
- Silent environment: The bedroom must be in such an environment where there is no surplus light or noise while sleeping.
- Physical activity: Engagement in healthy activities and exercises during the daytime keeps us fit and helps in having sound sleep at night.
- Avoid afternoon naps: Naps during the afternoon should be avoided to have a good sleep at night.
- Eating a balanced diet: One should consume all the essential nutrients and vitamins to have a healthy functioning of the body.
Summary
Sleep is one of the most essential functions of our body which replenishes the lost energy or repairs any damage in our body. Sleep for 7-8 hours in 24 hours is considered healthy. But sleeping more than 9 hours can be harmful with lots of underlying problems. Oversleeping increases the risk of developing diseases like type 2 diabetes, coronary heart disease, depression, anxiety, etc. It can cause daytime drowsiness and headache which forces people to take afternoon naps. Oversleeping can be controlled by seeking medical help and maintaining a healthy lifestyle.
Also read: Andrea Wainer: Executive Vice President, Rapid & Molecular Diagnostics, Abbott
Sources:
- Parker, H. (2008). Physical Side Effects of Oversleeping. WebMD. https://www.webmd.com/sleep-disorders/physical-side-effects-oversleeping
- Lawler, M., & Chua, J. P., MD PhD. (2021). Oversleeping: Signs, Complications, and Outlook. EverydayHealth.Com. https://www.everydayhealth.com/sleep/are-you-sleeping-too-much/
- Johnson, J. (2020). Oversleeping: Risks, prevention, and causes. Medical News Today. https://www.medicalnewstoday.com/articles/oversleeping
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