Too little sleep can be detrimental to your physical and mental health, but that does not mean that you will receive many health benefits if you sleep more than you need. Sleeping too much is harmful and you should know about it to adjust your daily sleep time for better health.
- Weight gain
Sleeping is how the body regenerates energy, so having too much sleep will cause the body to store excess energy as fat, making it easy for you to gain weight. When you gain weight, you may experience a number of consequences, such as migraines, loss of appetite, body aches, increased blood cholesterol levels, etc.
One study found that people who slept more than 10 hours a night were 21% more likely to be obese than those who slept 7-8 hours over a 6-year period.
- Headaches
You run the risk of getting a migraine or headache from sleeping too much. It is thought to be caused by a disruption in levels of neurotransmitters such as serotonin. Likewise, napping for too long also makes it difficult to get a good night’s sleep, making it easier to get headaches in the morning.
So, how long should a nap last? You just need to take a nap for 20-30 minutes. If it takes more than 30 minutes, when you wake up, you will be much more sluggish, tired, and sleepy. If the nap is past 3 pm, it will affect your sleep at night.
- Backache
If you have back pain, sleeping too much will make your symptoms worse. Sleeping for a long time in one position causes muscle stiffness and further pain.
Doctors often recommend that people with back pain do light physical activity and sleep for the minimum time, sparing more time for exercise.
- Cardiovascular disease
A study published by the American Sleep Association found that people who sleep 9-11 hours a night have a 28% increased risk of heart disease. In addition, lying down for too long also increases your risk of dying from cardiovascular complications by 34%.
Besides, too much sleep can raise your blood sugar, which, combined with a sedentary lifestyle and weight gain, puts you at risk for type II diabetes.
- Circadian rhythm disturbances
Circadian rhythm disturbances occur when your body’s biological clock is out of sync with your natural day and night time schedule. These disorders can make it difficult to fall asleep at night but easily during the day.
You can restore your circadian rhythm by not using electronic devices before bed, creating a comfortable bedroom space, being mindful of your diet, and developing an exercise routine.
- Depression
Sleep disorders and depression often go hand in hand, and too much sleep is proven to have a negative effect on the recovery process. In addition, sleeping too much is also one of the noticeable signs of depression.
Overall, people who slept more than 10 hours a night had poorer mental health than those who got just enough sleep. Therefore, you should develop healthy sleep habits to help reduce symptoms of depression.
- Fatigue
It is obvious that sleeping less can make you tired, but why does too much sleep make you tired too? This is because it causes you to wake up more often during sleep, lowering your sleep quality.
Daytime fatigue can have a negative impact on your life by causing mood swings, lowering cognitive ability, and making you more prone to accidents.
Here are some best practices for getting consistent sleep:
- Go to bed and wake up at the same time every day. This can train your sleep cycle to ensure more consistent sleep.
- Turn off sources of blue light like computers and phones an hour before bed.
- Don’t eat a heavy meal or drink a lot of liquids right before bed. Liquids in particular can make you have to pee during the night and wake you up.
- Do something relaxing in bed, like reading, listening to music, or meditating.
- Drink a hot or soothing non-caffeinated drink like herbal tea.
- Use an essential oil diffuser with lavender to relax in your bedroom.
- Create a relaxing atmosphere with dim lighting, calming music, and warm, clean sheets and blankets.
- Keep a glass of water by your bed to hydrate as soon as you wake up.
- Try techniques to fall asleep faster, like counting sheep, counting down from 100, or focusing on a single object in your room.
If you still Have trouble with sleeping, see a doctor. They can test you for any possible sleep disorders and recommend a treatment plan.