Sleep is one of the most essential functions for human health, but many people assume that the more they get, the better they will feel. While it is true that chronic sleep deprivation can damage health, the opposite extreme of consistently sleeping too long is also linked to a range of physical and mental health risks. The key to optimal rest is balance, not excess.
The National Sleep Foundation recommends seven to nine hours of sleep for most adults. However, regularly exceeding nine hours may be a sign of underlying issues rather than a marker of good rest. A study published in the journal Sleep found that people who habitually sleep more than nine hours per night have a higher risk of premature death compared to those who sleep within the recommended range. Excessive sleep has also been associated with cardiovascular disease, diabetes, obesity, and depression.
One explanation for this connection is that oversleeping may reflect poor sleep quality or untreated conditions such as sleep apnea or depression. Research from Harvard Medical School indicates that individuals with fragmented or non-restorative sleep may spend more time in bed without actually benefiting from the deeper stages of sleep that the body needs for repair. This may explain why some people sleep long hours but still feel fatigued.
Another factor is the disruption of circadian rhythms. Consistently sleeping too long can throw off the body’s internal clock, making it harder to maintain healthy patterns of wakefulness and sleep. This misalignment has been linked to metabolic problems and reduced cognitive performance. Oversleeping can also contribute to headaches, back pain, and increased inflammation, according to studies in Journal of Psychosomatic Research.
It is also important to note that sleep needs change across the lifespan. Younger people, particularly teenagers, naturally need more sleep than adults, while older adults often require slightly less. Even so, habitually exceeding the recommended range should not be ignored, as it may point to health concerns that need medical evaluation.
The best approach to healthy sleep is consistency. Going to bed and waking up at roughly the same time each day, practicing good sleep hygiene, and listening to your body’s signals can help ensure that you are getting enough rest without tipping into the risks associated with oversleeping.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. If you find yourself consistently sleeping more than nine hours per night and still feeling tired, consult a healthcare professional to rule out potential underlying conditions.
References:
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National Sleep Foundation. (2023). How much sleep do we really need? Retrieved from https://www.thensf.org
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Cappuccio, F. P., et al. (2010). Sleep duration and all-cause mortality: A systematic review and meta-analysis of prospective studies. Sleep, 33(5), 585–592.
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Harvard Medical School Division of Sleep Medicine. (2020). Oversleeping: Bad for your health? Retrieved from https://sleep.hms.harvard.edu
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Stranges, S., Dorn, J. M., Shipley, M. J., et al. (2008). Correlates of short and long sleep duration: A cross-cultural comparison. Journal of Psychosomatic Research, 64(4), 419–426.