While catching up on lost sleep occasionally is normal, consistently sleeping too much may point to an underlying health issue. Oversleeping, often referred to as “long sleeping,” involves regularly sleeping more than 10 hours a day.
What Is Oversleeping?
Oversleeping occurs when you regularly sleep for extended periods, usually more than 10 hours per day. While most people worry about not getting enough sleep, sleeping too much can also be a concern. It may be a symptom of an underlying health condition and is associated with various health risks.
How Much Sleep Do You Need?
Your sleep needs can vary depending on factors like age and lifestyle. According to the National Sleep Foundation, here are the recommended hours of sleep per day for different age groups:
- 0–3 months: 14–17 hours (including naps)
- 4–11 months: 12–15 hours (including naps)
- 1–2 years: 11–14 hours (including naps)
- 3–5 years: 10–13 hours
- 6–13 years: 9–11 hours
- 14–17 years: 8–10 hours
- 18–64 years: 7–9 hours
- 65 years and older: 7–8 hours
Possible Causes of Oversleeping
Occasional oversleeping might happen if you’re catching up on lost sleep, but frequent oversleeping could indicate a condition called hypersomnia. Hypersomnia is characterized by excessive sleepiness during the day and sleeping for extended periods, sometimes up to 18 hours a day.
Other sleep-related conditions that can lead to oversleeping include:
- Idiopathic hypersomnia
- Narcolepsy
- Obstructive sleep apnea
- Circadian rhythm sleep-wake disorder
- Parasomnias
- Restless leg syndrome
- Depression
Medications and Substances
Oversleeping can also be a side effect of certain medications or substances, such as:
- Sedatives
- Cannabis
- Opioids
- Psychotropic drugs
- Hypertension drugs
- Antiepileptic drugs (AEDs)
- Alcohol
- Antidepressants
If you suspect your medications are contributing to oversleeping, consult with a healthcare professional to discuss potential adjustments.
Symptoms of Oversleeping
The symptoms of oversleeping can vary based on whether it’s a short-term or chronic issue. Common symptoms may include:
- Fatigue
- Irritability
- Anxiety
- Daytime sleepiness and naps
- Decreased appetite
- Difficulty waking up
- Brain fog and memory problems
Health Risks Associated with Oversleeping
Long-term oversleeping can increase the risk of several health problems, including:
- Obesity
- Cardiovascular disease
- Stroke
- Coronary heart disease
- Diabetes
If you frequently oversleep, it’s essential to consult a healthcare provider to identify any underlying causes and create a treatment plan.
Diagnosing Oversleeping
To diagnose oversleeping, a doctor will typically perform a physical exam and review your medical history. This may include questions about your sleep habits, lifestyle, and medications. They might also order tests such as:
- Polysomnography (a sleep study)
- Multiple sleep latency tests
- Home sleep tests for conditions like sleep apnea
- Additional tests to assess daytime sleepiness
Keeping a sleep diary before your appointment can help your doctor better understand your sleep patterns.
Treating Oversleeping
Treatment for oversleeping depends on the underlying cause. If a medical condition is contributing to oversleeping, treating that condition can help normalize your sleep patterns. Treatment might involve a combination of lifestyle changes, natural remedies, and medications.
Lifestyle Changes and Natural Remedies
Improving sleep hygiene can help regulate your sleep. Some natural remedies include:
- Maintaining a consistent sleep schedule
- Getting regular exercise (at least 30 minutes a day)
- Avoiding electronic devices before bed
- Limiting caffeine, alcohol, and heavy meals before sleep
Cognitive behavioral therapy (CBT) can also be beneficial for managing oversleeping.
Medications
In some cases, medications may be necessary to treat conditions like hypersomnia. Medications such as modafinil (Provigil), pitolisant (Wakix), solriamfetol (Sunosi), and sodium oxybate (Xyrem) can be prescribed to help manage excessive sleepiness.
Oversleeping can have significant effects on your health and well-being, so it’s crucial to address it with the help of a healthcare professional.
Final Takeaway
While occasional oversleeping might be harmless, consistently sleeping for extended periods can be a sign of an underlying health issue that should not be ignored. Whether it’s due to a sleep disorder, medication, or another condition, oversleeping can impact your overall well-being and increase the risk of various health problems. Understanding your sleep needs and maintaining good sleep hygiene are crucial steps toward healthy sleep patterns. If you find yourself regularly oversleeping, it’s important to consult with a healthcare professional to determine the cause and develop an appropriate treatment plan. Prioritizing a balanced sleep routine can help you lead a healthier, more energetic life.