19 May Is Getting Too Much Sleep Harmful?
Getting a good night’s rest is essential. But what happens when your amount of sleep, even after 9, 10, or more hours, still isn’t enough? If you’ve ever wondered why you still feel sleepy after a whole night’s rest, you’re not alone. We are here to help you figure this out and get the sleep you need.
Let’s dig into the science behind hypersomnia, oversleeping, and the health risks that no one seems to talk about.
Hypersomnia and Excessive Sleepiness: Are They Related?
Defining Hypersomnia
Hypersomnia is a clinical term for excessive sleepiness that impacts your day-to-day life. It’s more than just loving your bed. There are two types:
Primary Hypersomnia
With this type of hypersomnia, patients experience excessive sleepiness due to an underlying cause that is either unknown or idiopathic (i.e., their brains are just wired for more sleep).
Secondary Hypersomnia
Secondary hypersomnia is another variety of the condition, in which the causes of excessive sleepiness include other present health conditions or chronic diseases (e.g., such as sleep apnea, depression, etc.) or side-effect-causing prescription medications.
Not everyone who sleeps 10 hours a night has hypersomnia. The difference is that hypersomnia usually comes with negative effects like extreme sleepiness, grogginess, and trouble staying awake, even after what should be “enough” sleep. Sleeping a lot without these symptoms does not exactly indicate a hypersomnia experience.
However, if you experience low energy, excessive daytime sleepiness, trouble falling asleep, memory problems, or other related symptoms and changes in sleep habits, it’s worth mentioning to your primary care physician. Your doctor can refer you to a specialist for a sleep study.
What Counts as “Too Much Nighttime Sleep?”
Let’s answer the big question: How much sleep is too much?
Experts representing the CDC and the National Sleep Foundation think that more than 9 hours a night is usually “too much” for adults, and an 11-hour sleep duration is excessive for teens.
Keep in mind that sleep duration needs vary by more than just age; they also depend on other genetic and health-related factors. Sometimes, you might be experiencing sleep deprivation, but excessive, prolonged sleep can signal hypersomnia or other potential sleep conditions.
Is 10 Hours of Sleep Too Much?
Is 10 hours an abnormal amount of sleep? The answer is that sleep habits vary by age.
Age-Specific Recommendations:
- Children/Teens: 10 hours may be perfectly normal.
- Adults: For most, regularly needing 10 hours could mean you aren’t getting quality sleep, or there’s an underlying issue from other health conditions like sleep apnea, depression, or side effects from medication.
- Older Adults: Some may sleep longer due to health or medication, but excessive sleepiness can be a concerning cause worth calling the doctor.
Example: If you’re 25 and sleeping 10 hours a night but still feel tired, it’s worth checking in with a healthcare provider.
How Much Sleep Is Too Much?
Recommended Sleep Ranges by Age
|
Age Group |
Recommended Hours of Sleep per Night* |
|
Newborns (0–3 mo) |
14–17 |
|
Infants (4–11 mo) |
12–15 |
|
Toddlers (1–2 yrs) |
11–14 |
|
Preschoolers (3–5) |
10–13 |
|
School-age (6–13) |
9–11 |
|
Teens (14–17) |
8–10 |
|
Young Adults (18–25) |
7–9 |
|
Adults (26–64) |
7–9 |
|
Older Adults (65+) |
7–8 |
Source: CDC
When Does Sleep Become Excessive?
A good rule of thumb:
- More than 9 hours/night for adults is abnormal in most circumstances.
- More than 11 hours/night for teens is usually excessive.
Occasional long sleeps after all-nighters or illness are normal. Chronic oversleeping, though, may signal a sleep disorder, depression, or another health problem (e.g., chronic fatigue syndrome or narcolepsy).
Causes of Hypersomnia and Oversleeping
Medical Causes
There are a range of medical reasons for hypersomnia:
- Primary hypersomnia/idiopathic hypersomnia: No known cause, but intense sleepiness.
- Narcolepsy: This neurological disorder with sudden sleep attacks often involves hypersomnia, especially when the episodes are frequent.
- Sleep apnea: The repeated pauses in breathing that disrupt sleep quality and duration, which characterize this breathing sleep disorder, often result in hypersomnia.
- Depression or mood disorders: Hypersomnia is a prevalent symptom of disorders that also cause depression and mood instability.
- Medications: Some prescription and over-the-counter drugs can make you drowsy and mimic hypersomnia. The most common medicines with this side effect treat motion sickness, nausea, and allergies.
- Chronic illnesses: Conditions like hypothyroidism, MS, or those relating to immune function are some of the most common, yet understudied, causes of hypersomnia.
Lifestyle & Behavioral Causes
Hypersomnia is not always about illness. Other causes can include:
- Poor sleep habits: Frequent changes, especially to your sleep and wake times, can confuse your body clock.
- Alcohol or substance use: Both can disrupt deep sleep, leading to periods of hypersomnia as the body tries to catch up.
- Low physical activity: Less movement can actually mean more lethargy. So if you are completely sedentary and only engage in activities that you can do sitting or lying down, hypersomnia isn’t out of the question.
- Sleep environment: Noise, temperature, comfort of your bedding and pajamas, the amount of light, and more are all conditions in your bedroom that can impact your ability to get quality sleep and cause hypersomnia.
Sleep Debt & Rebound Sleep
We all pull the occasional late night. “Rebound sleep”—occasionally sleeping extra to compensate for lost hours—is normal. But if you’re constantly playing catch-up for sleep loss, that’s a red flag.
How Doctors Diagnose Hypersomnia
Sleep logs: You track your sleep patterns for 1–2 weeks and share the data with your doctor; from there, your doctor will likely refer you to a sleep specialist for a sleep study.
Actigraphy: A sleep specialist gives you a monitor to wear at home at night to record your movement and sleep. A common form of actigraphy is an at-home sleep study.
Polysomnography: You undergo an overnight sleep study in a clinic.
Doctors also check for other conditions—like sleep apnea or mental health issues—before diagnosing hypersomnia.
Is Sleeping Too Much Bad for You?
Health Risks Linked to Oversleeping
Turns out, more isn’t always better. Sleep medicine researchers link regularly sleeping too much to the following health conditions:
- Heart disease
- Diabetes
- Obesity
- Stroke
- Increased risk of death (yes, really)
Mental Health Effects
Oversleeping and mental health are a two-way street.
Depression: May both cause and result from too much sleep.
Anxiety: Being anxious makes it difficult to relax enough to fall asleep.
Cognitive decline: Trouble with memory, attention, and decision-making—lack of sleep worsens all these things.
Causation vs. Correlation
Does oversleeping cause these health problems, or is it a symptom?
The answer: We don’t know for sure. Many experts think chronic oversleeping is often a signal of something else going on, not the root cause.
Does Too Much Sleep Make You Tired?
Why You Still Feel Tired After Sleeping a Lot
It sounds backwards, but sleeping too much can make you groggy. Here are the main reasons why:
- Sleep inertia: The “hangover” effect of waking from deep sleep, also called sleep drunkenness.
- Poor sleep quality: Fragmented or nonrestorative sleep.
- Underlying conditions: Depression, sleep apnea, hypothyroidism.
The Paradox of Oversleeping and Excessive Daytime Sleepiness
Multiple studies have found that too much sleep correlates with worse daytime fatigue. The exact reasons aren’t completely clear or proven, but it’s probably tied to disrupted sleep cycles and underlying issues, not just the hours you spend in bed.
Risk Factors for Hypersomnia
You might be more likely to deal with hypersomnia or chronic oversleeping if you:
- Have a family history of sleep disorders
- Live with chronic health conditions (heart disease, depression, diabetes)
- Work night shifts or rotating schedules
- Use certain medications or substances
- Are a teenager (teens are especially sleep-hungry)
Case Example: A rotating shift nurse may develop hypersomnia due to chronic circadian rhythm disruption.
Demographics and Sleep Patterns
- Age: Teens and young adults are more prone to hypersomnia, but older adults with health issues also struggle with it.
- Gender: Some studies show women may possess a slightly higher risk.
- Culture: Napping is common in some cultures; average nightly sleep duration varies globally.
Ways to Avoid Sleeping Too Much
Improve Your Sleep Hygiene
- Stick to a consistent schedule—even on weekends.
- Limit daytime naps to 20–30 minutes.
- Cut down on screens and bright light before bed.
- Make your bedroom comfortable: dark, cool, calm, and quiet.
Lifestyle Changes
Get moving: Regular physical activity helps regulate your body clock.
Watch your diet: Too much sugar, spice, or grease can cause gastrointestinal distress and keep you awake all night.
Limit alcohol and caffeine, especially in the hours before bed.
When to Reach Out to Your Healthcare Provider
Check in with a doctor if you:
- Struggle to stay awake during the day
- Need more than 9–10 hours to feel rested
- Experience memory or mood problems
- Have trouble waking up, even after a long sleep
- Never feel well-rested
FAQs About Sleeping Too Much
Is 10 hours of sleep too much for adults?
For most adults, yes; consistently needing 10+ hours is more than the recommended sleep duration range. If you still feel tired, talk to a healthcare provider.
Can you sleep too much and harm your health?
Yes, experts link chronic oversleeping to health risks like diabetes, heart disease, and increased mortality.
Why am I always tired even after a long sleep?
It could be sleep apnea, poor sleep quality, depression, or another underlying health issue. A sleep study can help find the cause.
Is it bad to sleep too much on weekends?
Sleeping in occasionally is fine. If you’re always “catching up,” it may be a sign you’re not getting enough sleep during the week.
How do I know if I have hypersomnia?
See a sleep specialist for diagnostic sleep disorder testing if you need much more sleep than average and still have excessive daytime sleepiness.
What to Expect at a Sleep Clinic
- Sleep logs and questionnaires
- Overnight sleep study (polysomnography)
- Possible actigraphy or home monitoring
If your struggle with excessive sleepiness affects your daily life, it’s time to consult your doctor about exploring the possibility of an underlying cause. At TMJ & Sleep Solutions of Alabama, we specialize in providing personalized care and treatment plans to restore your sleep quality. Contact us today if your sleep habits are getting in the way of better sleep.