How many times have you woken up with a pounding headache? Or have you ever been so exhausted that you just couldn’t get out of bed? When we think about oversleeping, we often think of those cases where a person simply doesn’t feel well and stays in bed for a day or two. However, there are some cases when oversleeping is a symptom of something else, such as depression, anxiety, or insomnia. This post explores the causes and effects of oversleeping, including how to get out of bed, sleep more efficiently, and even sleep better.
Overview about Oversleeping
Adults need 7 to 9 hours of sleep a night. There is some variation. Some people need less than 6 hours of sleep while others need more, like up to 10 hours.
People who need an extra hour or two of sleep aren’t affected by oversleeping. Extra sleep that people need as they recover from illnesses, extreme workouts, or travel-related issues is not referred to as oversleeping. Sleeping for 11–13 hours each night is a symptom of oversleeping.
Oversleeping Symptoms
Sleeping more than nine hours a night is not the only symptom of oversleeping.
- Headache
- Excessive napping during the day
- Excessive daytime sleepiness
What Causes Oversleeping?
Regular oversleeping may indicate a health issue. It is linked to multiple health issues. Let us understand them.
Inconsistent sleep cycle
There are a number of issues that can cause inconsistencies in the sleep cycle.
The body goes through several cycles of rapid eye movement and non-REM sleep every night. It is important that a person feel rested the next day.
Interruptions to the sleep cycle can cause people to sleep more than they should.
- Caffeine consumption before bed
- Bruxism or teeth grinding
- Loud noises
- Pain
- Bright lights
- Restless legs syndrome
The sleep cycle can be affected by other conditions as well. Some of these will be outlined in the sections below.
Narcolepsy
Narcolepsy can cause a person to be very sleepy throughout the day. This doesn’t go away after a full night of sleep or napping.
Narcolepsy is a chronic, neurological disorder that affects your brain’s ability to control your sleep and wake cycles.
There is usually no cure for narcolepsy and no known way to prevent it. A person with narcolepsy has uncontrollable episodes of excessive sleepiness. These episodes are often associated with strong emotions, such as excitement, anxiety, or anger. Narcolepsy is diagnosed by a sleep specialist who can identify the symptoms. The symptoms include: Sleep that’s difficult to wake up from. Difficulty staying awake during the day. Feeling sleepy or tired even when a person hasn’t slept in a while.
Other sleep issues, as well as physical and cognitive symptoms, may also be caused by narcolepsy.
Hypothyroidism
Sleep patterns can be influenced by physical conditions, such as hypothyroidism.
A person may experience sleepiness even after a full night’s rest if they have an inactive thyroid. It is possible that this will lead to daytime napping or falling back asleep in the morning.
Muscle weakness, unexplained weight gain, and feeling cold are some of the common symptoms of hypothyroidism.
Obstructive sleep apnea
It can also be caused by obstructive sleep apnea.
A person with sleep apnea stops breathing for a short time during sleep. The sleep cycle is disrupted when this occurs multiple times each night. Excessive daytime sleepiness and the need for more sleep can be caused by this.
Some more signs of obstructive sleep apnea:
- Memory issues
- Decreased libido
- Difficulty concentrating
- Waking up often to urinate
- Headaches or a dry mouth upon waking
Depression
The relationship between sleep and depression is not always straightforward. According to one study, impaired sleep is both a symptom of depression and a risk factor.
According to a study, many forms of sleep disorder are associated with a higher risk for depression.
Hypersomnia can occur in some cases of depression, despite the fact that insomnia or difficulty falling or staying asleep is the main symptom. It is possible that this is due to a broken sleep cycle that leads to oversleeping to make up for the loss of sleep.
Its exact cause is still not clear.
Medications
It is possible that some medications can cause excessive sleepiness, which can lead to oversleeping.
If a person can’t cope with their medication, they should talk to a doctor about adjusting the dose.
Idiopathic hypersomnia
Even after providing a full diagnosis, doctors may not know the underlying reason for oversleeping. Idiopathic hypersomnia is what this is known as. It’s possible that a person with this condition simply has too much sleep.
What Are The Effects of Oversleeping?
Researchers are trying to find the sleep “sweet spot” for optimal health by looking at how different habits connect with physical and mental well-being. Oversleeping has been linked to higher rates of mortality and disease as well as depression.
Impacts of oversleeping:
- Depression
- Higher risk of obesity
- Cognitive impairment
- Higher risk of diabetes
- Increased inflammation
- Higher risk of heart disease
- Increased pain
- Higher risk of stroke
- Impaired fertility
- Higher all-cause mortality
How Can You Avoid Oversleeping?
Discuss your sleep and health habits with your doctor if you’re worried about oversleeping. If you want to record your sleep and wake times, you should keep a sleep diary. This information can be used by your doctor to suggest a treatment plan for oversleeping.
You can use these healthy ways of sleep to improve your sleep habits:
- Create a Bedtime Routine: Prepare for sleep by following your routine. It is advisable to avoid light from electronics in the hours before sleep.
- Set a Regular Sleep Schedule: If you want to wake up at the same time every day, go to bed and wake up at the same time. Sleep loss and sleep debt can be avoided with this help.
- Keep Active: It is possible to sleep well at night thanks to daily exercise and sunlight exposure. It is a good idea to avoid excessive exercise close to sleeping time.
- Nap Early: If you take naps in the latter halves of the afternoon, it will be difficult for you to fall asleep at night. So avoid taking naps in the late afternoon and go for early afternoon naps.
- Consider Your Sleep Environment: A well-designed bedroom is a place where you can relax, sleep, and recover. A well-designed bedroom can also be a place where you can recharge.
FAQ
Oversleeping is when you stay in bed longer than you should. It can be as little as 15 minutes to as long as several hours.
People oversleep for many reasons. Some people are not used to waking up early in the morning. Others may have trouble falling asleep at night because of a busy schedule.
Jet lag is when you travel to a different time zone. Oversleeping is when you go to bed at a different time than normal.
The most common causes of oversleeping are stress, anxiety, and depression. Other causes of oversleeping can include eating late, drinking alcohol, and taking medications.
Conclusion
If you are frequently sleepy during the day, talk to your doctor about whether there is an underlying medical issue. If you are experiencing excessive sleepiness while on vacation or you think it’s due to stress, don’t take sleeping pills. Instead, learn how to improve sleep quality so that you can sleep better during stressful times.
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