For some, sleep is a welcome embrace, while others find it elusive, requiring the assistance of eye masks, white noise machines, and blackout blinds. But what about those who sleep for extended periods, seemingly effortlessly? While getting a good night’s rest is essential for our physical and mental health, there’s a fine line between sufficient sleep and oversleeping. The NHS recommends adults aim for seven to nine hours of sleep per night. However, exceeding this amount could be a sign of underlying health concerns.
Dr. Lindsay Browning, a sleep expert at Trouble Sleeping and author of the self-help book Navigating Sleeplessness, explains that regularly sleeping more than nine hours might be a symptom of depression. Additionally, individuals with chronic fatigue syndrome or hypothyroidism may experience persistent tiredness, leading to prolonged sleep durations. Sleep apnea, a condition characterized by pauses in breathing during sleep, can also contribute to oversleeping. Untreated sleep apnea disrupts sleep quality, resulting in prolonged sleep times and even daytime naps. Narcolepsy, a disorder that causes excessive daytime sleepiness, may also lead to extended sleep periods.
Furthermore, Dr. Browning highlights a link between excessive sleep and an increased risk of chronic diseases. Studies suggest a correlation between regularly sleeping significantly more than nine hours per night and a higher risk of heart disease, stroke, and diabetes. However, it’s unclear whether poor health leads to oversleeping or vice versa. Research indicates that oversleeping may also be associated with increased inflammation in the body.
To establish a healthy sleep routine, Dr. Browning emphasizes the importance of good sleep hygiene. This includes maintaining a regular sleep schedule, waking up at the same time every day, even on weekends, and maximizing exposure to bright sunlight during the day. Regular physical activity during the day, avoiding heavy meals, caffeine, and alcohol before bed can also promote better sleep.
Vicki Beevers, CEO of The Sleep Charity, offers additional tips for improving sleep quality:
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Avoid electronic devices in the hour before bedtime:
The blue light emitted from phones, TVs, and tablets can suppress melatonin production, making it harder to fall asleep.*
Maintain a consistent sleep and wake time:
This helps regulate your body’s natural sleep-wake cycle (circadian rhythm).*
Exercise regularly, but not too close to bedtime:
Physical activity can improve sleep quality but avoid exercising too close to bedtime as it can make it harder to fall asleep.*
Eat a healthy diet and avoid alcohol and sugar-laden snacks at night:
These can disrupt sleep patterns.*
Develop a relaxing bedtime routine:
This could include taking a warm bath, reading a book, or listening to calming music.*
Ditch sleep-tracking apps:
These apps can often be inaccurate and lead to anxiety about sleep issues.If you consistently sleep for more than nine hours a night and still feel tired, Dr. Browning recommends seeking professional help. It’s also essential to consult your doctor if your sleep patterns interfere with your daily functioning. Remember, you are not alone. Research suggests that approximately 40% of the adult population experiences sleep issues. For support, contact The Sleep Charity’s national helpline at 03303 530541.
