Too Much of a Good Thing? The Hidden Health Risks of Oversleeping

It is recommended that the average adult gets 7-9 hours of sleep per night. A good night's rest has many benefits, such as boosting immunity, reducing the risk of heart diseases, regulating hunger hormones, reducing cravings, supporting muscle recovery and growth, especially after exercise. It can strengthen memory and recall, enhance concentration, prevent Alzheimer's, and reduce stress and anxiety promoting overall well-being. Sleep does a lot! But as the saying goes, too much of a good thing often becomes bad.

What are the detrimental effects of oversleeping?

While getting enough sleep is essential, oversleeping (typically more than 9–10 hours per night on a regular basis) can have negative effects on health. Here are a few health problems associated with oversleeping.

Linked to stroke

A 2015 study conducted by researchers at Cambridge University discovered that elderly participants who slept over eight hours per night had a 2x greater risk of stroke than those who slept fewer hours. The reason for this link is poorly understood.

Linked to diabetes and obesity

Over sleeping has been linked to diabetes and obesity. A 2008 study found that long-duration sleepers (9-10 hours a day) had a 21% greater risk of developing obesity than average-duration sleepers. This is likely due to hormonal imbalances that arise as a result of oversleeping. Too much sleep can reduce insulin sensitivity, causing the body to store more fat instead of using it for energy. A second reason for this link is that the more time spent in bed often means less time spent active. This reduces the body's energy usage and often results in excess energy being stored as fat leading to obesity. Increased fat storage can also lead to diabetes.

Linked to dementia

There is also a link between oversleeping and dementia. Alzheimer’s Research UK found that going from sleeping under 9 hours a day to over 9 hours a day was associated with an increased risk of developing dementia. Those who slept this long also performed poorer on average in thinking tests. Finally, scans found that those prone to oversleeping had greater brain shrinkage in key areas of the brain that are commonly seen in dementia patients.

So how long should I sleep for?

Several studies suggest that the sweet spot for an adult is in the range of 7-9 hours. Aim to stick to a constant schedule including the duration and time at which you sleep. Finally, you must understand your body. An occasional lie-in is fine and is even recommended to allow your body to recover from busy days. Detrimental effects are typically a result of consistent oversleeping. So some days you may just need more sleep to feel rested, and that is completely fine.

In my next blog, I will explain how to feel most rested from your sleep by mastering sleep hygiene.

By Bethel Okorocha