Long Sleep. We’ve all heard it countless times: sleep is the cornerstone of good health, and a lack of it can lead to serious problems. Doctors, the media, and online content creators constantly remind us of the detrimental effects of insufficient sleep.
The focus is always on how it impacts heart health, brain function, mood, and even our appearance. But what about the other side of the coin? What if you’re getting too much sleep?
Is it possible that sleeping too long could be just as, if not more, dangerous than not getting enough? Recent research suggests that excessive sleep can, in fact, increase the risk of premature death and contribute to a host of other health issues.
This surprising revelation shifts our perspective and forces us to consider that when it comes to sleep, more isn’t always better.
Long Sleep.
The Pillar of Health and Vitality.
Sleep is as crucial to our well-being as a balanced diet and regular physical activity. It’s not just a period of inactivity; it’s when our bodies actively repair and perform vital functions.
Muscles recover from the day’s strain, memories are consolidated, emotions are regulated, and the immune system works at full capacity. That’s why the Sleep Health Foundation in Australia recommends that adults get 7 to 9 hours of sleep per night.
This range is considered optimal for ensuring comprehensive regeneration. When you sleep less than seven hours, it’s a serious warning sign.
People who regularly suffer from sleep deprivation are more likely to experience mood swings, increased stress, and reduced concentration.
In the long term, chronic sleep deprivation is linked to an elevated risk of heart attack, diabetes, depression, and even certain cancers.
It’s also long been known that insufficient sleep increases mortality risk because it weakens the body, making it more susceptible to illness and thus shortening one’s lifespan.
The Surprising Truth About Sleeping More Than Nine Hours
While the dangers of sleep deprivation are well-documented, the effects of excessive sleep are still a surprise to many.
One of the most comprehensive studies on the topic, which analyzed 79 individual studies and tracked participants’ health for at least a year, found a direct correlation between sleep duration and mortality.
As expected, those who slept less than seven hours had a 14% higher mortality risk compared to those who slept the optimal 7–8 hours.
However, the most startling finding was that those who slept more than nine hours had an even higher mortality risk a staggering 34% higher!
Similar results have been found in other studies. For instance, an analysis confirmed the link between “long” sleep and increased mortality. Regular oversleeping is also associated with several other health problems, including depression, obesity, chronic pain, and metabolic disorders.
This means that excessive sleep can not only be a risk factor for premature death but also a contributing factor to other serious diseases that diminish quality of life and shorten a person’s lifespan.
Is Sleep Itself to Blame?
It’s crucial to understand that there is currently no conclusive evidence that excessive sleep directly causes these diseases. The relationship may be the other way around. This means that excessive sleep is often a symptom, not the cause.
For example, a person with a chronic illness might sleep longer because their body requires more time for regeneration, or it could be a side effect of medication. Underlying health problems like untreated sleep apnea, thyroid dysfunction, heart disease, or depression can all lead to increased fatigue and the need for more sleep.
Additionally, it’s important to remember that long sleep doesn’t always equate to quality sleep. People can spend a lot of time in bed hoping to catch up on rest but fail to get enough deep sleep.
This can happen for various reasons, such as sleep disorders (insomnia, restless legs syndrome) or simply an irregular sleep schedule. Furthermore, factors like smoking, being overweight, and a sedentary lifestyle are often linked to sleep disturbances and increased sleep duration.
These factors are themselves risk factors for many diseases and can mask the true significance of excessive sleep. Simply put, oversleeping can be a sign of deeper health problems rather than the direct cause.
How Much Sleep is “Normal”?
An individual’s sleep needs vary and change with age and lifestyle. Teenagers, for example, need 8–10 hours of sleep because their bodies are growing and developing rapidly.
For most adults, the optimal range remains 7–8 hours per night. However, quantity isn’t the only factor.
The quality of sleep and a regular schedule play an equally, if not more, important role.
If you often sleep for more than nine hours and still feel weak, apathetic, experience mood swings, memory problems, or pain without an obvious reason, it might be a signal that it’s time to see a doctor.
This is especially true if these changes in your sleep pattern have occurred suddenly and are accompanied by other complaints. A doctor can evaluate your overall health, rule out or confirm potential illnesses, and recommend the most appropriate solutions.
How to Normalize Your Sleep Today.
To improve your sleep quality and normalize its duration, you can take several practical steps. The most important thing is to try and maintain a consistent bedtime and wake-up time, even on weekends. This will help regulate your internal biological clock and improve sleep efficiency.
During the day, make sure you get enough natural light, especially in the morning. Exposure to light helps regulate your circadian rhythms and promotes the production of melatonin, the sleep hormone, in the evening.
Before bed, avoid screens (phones, tablets, computers, and TVs) for at least an hour before sleep. The blue light emitted by screens can interfere with melatonin production and make it harder to fall asleep.
Instead, create a calming routine. Read a book, practice breathing exercises, listen to soothing music, or meditate. Establish a ritual that helps you relax and prepare for sleep.
Scientists also recommend creating a comfortable environment in the bedroom. It should be dark, quiet, and cool. The ideal temperature for sleep is around 65–68 degrees Fahrenheit (18–20 degrees Celsius).
Invest in a comfortable mattress and pillow. Of course, avoid heavy meals, alcohol, and caffeine before bed. Alcohol may make you feel sleepy, but it disrupts the deep stages of sleep, while caffeine is a stimulant that keeps you awake.
Conclusion.
It’s clear that while a lack of sleep is dangerous, an excess of it is not harmless either. Excessive sleep can be a sign of hidden illnesses or lifestyle disturbances.
Instead of panicking, it’s important to focus on improving your overall well-being, getting quality sleep, and maintaining a stable sleep schedule.
If you consistently oversleep and still don’t feel rested, it’s a good reason to consult a doctor and find the cause of these deviations.
Taking care of your sleep is an investment in your long-term health and well-being.
