Oversleeping: how much sleep is too much?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Have you been oversleeping? Discover how much sleep is too much, explore causes and symptoms of oversleeping, and learn how to stop snoozing your life away.
Believe it or not, you can get too much of a good thing when it comes to sleep and too much sleep, too often can have similar effects to not getting enough sleep.
While we tend to celebrate getting more sleep, the truth is oversleeping often signals bigger issues. And it can negatively impact your productivity, health, and overall wellbeing over time. If your goal is to wake up refreshed and restored each morning rather than groggy and sluggish, getting the right amount of sleep is important. Not too little, not too much.
How much sleep is too much?
Sleep is undeniably essential for our wellbeing, but how do you know if you’re getting too much? The answer isn't one-size-fits-all, as the optimal amount of sleep varies depending on age, lifestyle, and individual needs.
How much sleep you need according to your age
Infants and toddlers (0-3 years): Infants and young children have substantial sleep needs. A range of 11 to 17 hours is typical (11 hours of sleep is a lot of naps!) This amount decreases as kids grow.
Children and adolescents (4-17 years): School-aged children and teenagers generally need between 9 and 12 hours of sleep, with teens leaning towards the lower end.
Adults (18-64 years): 7 to 9 hours of sleep per night is often considered healthy for the average adult. Less than 6 or more than 10 hours on a regular basis could signal an issue.
Older Adults (65+ years): Our sleep patterns shift as we age. Older adults might need slightly less sleep, with 7 to 8 hours recommended.
Symptoms of oversleeping
If you think you might be sleeping too much, these are the symptoms to watch out for:
Persistent fatigue: If you feel drained even after ample rest, oversleeping could be the culprit
Mood changes: Too much sleep is linked to anxiety and depression
Physical health issues: Headaches, weight gain, and heart complications can stem from consistent oversleeping
Hypersomnia: a condition in which people have excessive daytime sleepiness. Hypersomnia can also include situations in which a person needs to sleep a lot. This may be due to other medical conditions, but can also be due to a problem in the brain. When no cause for the sleepiness can be found, it is called idiopathic hypersomnia.
Not too little, not too much: finding the right balance of sleep
Guidelines are helpful, but your optimal amount of sleep differs based on health, age, stress levels, activity, and other factors. Tune into how you feel after different amounts of rest to gauge what refreshes you. Also remember that your sleep needs may vary day-to-day so it’s a constant process of assessment and reassessment.
If you're frequently sleeping way more than is typical for your age yet still feel tired, or if oversleeping interferes with work, relationships, or life generally, please consult a doctor.
Causes of oversleeping
Sleeping too much might seem like a nice problem to have, but it's often indicative of bigger issues lurking beneath the surface.
Tackling the root cause is key to getting your sleep back on track. If you're finding that your oversleeping is starting to affect your life, seeking medical or mental health assistance is vital. Here are five leading causes of oversleeping:
1. Poor sleep quality:
Sometimes, the problem isn't too much sleep but poor quality of sleep. If you're clocking tons of hours in bed but still feel drowsy, conditions like sleep apnea or restless leg syndrome could be to blame.
2. Medical or mental health conditions:
Depression: It's not uncommon for people with depression to sleep excessively.
Hypothyroidism: This condition slows down metabolism and can cause constant fatigue.
Chronic Fatigue Syndrome: Persistent tiredness that doesn't go away with regular sleep
Sleep apnea: A breathing disorder that disturbs sleep, leading to a constant feeling of tiredness.
Anxiety disorders: People with anxiety might oversleep as a way of avoiding stressors or as a result of disturbed nighttime sleep.
Heart disease: Sometimes, people with heart problems might experience fatigue.
Kidney and liver disorders: These can alter sleep patterns and may cause an increased need for sleep.
Brain injuries or neurological disorders: Conditions affecting the brain, like Parkinson's disease, may disrupt regular sleep patterns and lead to oversleeping.
Narcolepsy: A neurological disorder characterized by excessive daytime sleepiness, sudden attacks of sleep, and sometimes a sudden loss of muscle control. People with narcolepsy may have disrupted nighttime sleep.
3. Medication side effects
Certain medications, including antihistamines, sedatives, and even some antidepressants, can increase your appetite for sleep.
4. Lifestyle factors
Diet and activity levels can sway sleep patterns. Eating heavy, fatty foods, drinking too much alcohol, and not exercising can all contribute to feeling drowsy and needing more sleep.
5. Other contributing factors
Oversleeping isn't always tied to a specific condition or lifestyle choice. Other factors, such as stress, grief, or even the weather, can sometimes prompt us to seek the comfort of our beds.
As you can see, oversleeping usually stems from an underlying issue.
6 tips to manage oversleeping
Managing oversleeping might seem daunting, but you can take control and find your ideal sleep rhythm with the following techniques and tips:
1. Stick to a consistent sleep schedule
Why it works: Your body thrives on routine. By going to bed and waking up at the same time every day, you train your internal clock to expect sleep at specific times.
How to implement: Try to go to bed and get up at the same time daily. Stick to it even on weekends.
2. Create a sleep-conducive environment
Why it works: A calming and comfortable space promotes better sleep quality.
How to implement: From the mattress to the temperature to noise levels, ensure your sleep environment is truly rest-promoting. Blackout curtains, comfy bedding, and white noise can make a big difference in maximizing quality sleep.
💙 You may find it soothing to use soundscapes like this Jasper Lake soundscape, or white noise to drown out disruptive sounds.
3. Limit stimulants before bed
Why it works: Caffeine and nicotine can be sleep saboteurs.
How to implement: Avoid coffee, tea, or smoking at least 4-6 hours before your planned bedtime so the stimulants have time to wear off.
4. Get moving during the day
Why it works: Regular exercise can enhance sleep quality and duration at night.
How to implement: Aim for at least 30 minutes of moderate exercise most days, but finish intense workouts 3+ hours pre-bedtime so your body can relax.
💙 If you find yourself sleeping too much, movement-based practices like Daily Move with Mel Mah can help you to feel more grounded and energized during your waking hours.
5. Cultivate a mindfulness meditation practice
Why it works: Incorporating daily mindfulness practices into your routine can help you get into a better sleeping pattern so you don’t need to oversleep.
How to implement: Mindfulness practices can be as simple as setting aside three minutes a day to breathe, or as in-depth as implementing a 20 minute meditation practice.
6. Set yourself up for a good night’s sleep
Why it works: With a variety of soundscapes, guided meditations, and relaxing music, Calm can help you set yourself up for a good night’s sleep.
How to implement: Try relaxation exercises including sleep meditations like Relax into Sleep with Chibs Okereke. progressive muscles relaxation, or breathing exercises like Breathing Room with Megan Reitz.
With these strategies, oversleeping doesn't have to rule your life. By understanding your sleep needs and adopting these techniques, you can create a healthy sleep routine that refreshes and prepares you to seize your day.
Persistent oversleeping might indicate underlying health issues. If oversleeping continues despite trying these tips, don't hesitate to consult a healthcare professional. They can evaluate underlying issues and offer personalized guidance to get your sleep on track.
Myths about oversleeping
When it comes to getting enough shuteye, there are some persistent myths out there. Let's debunk some common misconceptions.
Myth: More sleep equals more energy
Reality: While sufficient rest is crucial for rejuvenation, oversleeping can leave you feeling sluggish and drained. Too much sleep disrupts your sleep cycle.
Myth: You can "catch up" on missed sleep on the weekend
Reality: Weekend sleep-fests may temporarily relieve fatigue but they throw off your body's sleep rhythm in the long run. This causes more harm than good.
Myth: Oversleeping is just laziness
Reality: There are often complex causes like health conditions and sleep disorders at play when it comes to oversleeping. Reducing it to laziness dismisses serious issues.
Myth: Naps lead to oversleeping
Reality: Short power naps boost productivity! Lengthy naps can interfere with nighttime sleep, but that's not always the case.
Myth: Alcohol helps you sleep better
Reality: Alcohol may help initially nod off faster, but it reduces sleep quality for the rest of the night. This can lead to oversleeping to compensate.
Myth: As you age, you need less sleep
Reality: While sleep patterns evolve as we age, most older adults still need 7-8 hours of sleep per night - similar to younger adults. Oversleeping or lack of sleep could signal underlying health issues.
How can Calm help you overcome oversleeping?
Getting your sleep back on track doesn't have to be a solo journey. Sometimes a little help from a friend goes a long way. Calm might be that supportive sleep ally.
Personalized sleep programs: Calm's guided sleep programs can help you establish a consistent sleep routine, improving the quantity and quality of your sleep.
Mindfulness techniques: Relaxation techniques like mindfulness and meditation help you wind down quickly so you fall asleep easily.
Monitoring sleep patterns: With insights into your sleep cycles, Calm enables you to identify potential problems and take action accordingly.
Tools for relaxation: The app's soothing sleep stories and soundscapes create an ideal sleep environment.
Oversleeping, though seemingly a simple issue, can significantly impact your life, causing a lack of energy, productivity, and overall wellbeing. Understanding the causes, recognizing the signs, and implementing practical strategies can turn the tide on oversleeping.
Oversleeping FAQs
What does oversleeping do to a person?
Oversleeping can throw off your natural sleep cycle, leaving you tired and fuzzy-headed. More seriously, it can lead to several health problems, including an increased risk of diabetes, heart disease, and obesity. It can also affect mental health, increasing the risk of developing issues like depression and anxiety.
What does it mean when you oversleep a lot?
Consistently sleeping more than normal could signal some underlying health issues that are interfering with sleep. Sleep disorders, mental health struggles, physical illnesses, or side effects of certain medications could be contributing factors. Consulting a doctor can help determine what's causing chronic oversleeping and point you toward solutions.
How many hours is oversleeping?
Oversleeping varies by age and individual needs, but sleeping much more than 9 hours a night for adults may be considered excessive. School-aged kids and teens need more slumber, so their oversleeping threshold would be higher. If you're concerned about persistent oversleeping, check in with your doc.
Is it okay to sleep 12 hours a day?
While the occasional 12-hour snooze session sounds heavenly, consistently sleeping this lengthy is usually not ideal. For healthy adults, this much sleep could signal more significant issues are interfering with sleep. Long-term, it can contribute to health risks. If you regularly sleep 12 hours, consulting a health professional can provide a helpful perspective.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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