Getting enough sleep is the key to maintaining overall health and wellness. Most healthy individuals require 7-8 hours of sleep each day, according to the Sleep Foundation. For newborns, the number can range from as few as 11 hours to as many as 19 hours per 24-hour cycle, the health body notes.
However, it is wrong to assume that getting the recommended amount of sleep or more always signals good-quality sleep. Studies even suggest that oversleeping can negatively impact health. Let us discuss the problem in detail.
Also Read: How Maintaining A Sleep Schedule Boosts Your Heart Health: Ways To Create One
Oversleeping Vs. Sleep Deprivation
Oversleeping is characterised by sleeping for over nine hours each night, which, according to the Sleep Foundation, can be a sign of a sleep disorder, mental health disorder, or other health issue.
Sometimes, oversleeping can also be accompanied by excessive sleepiness during the day, which is also referred to as hypersomnia.
On the other hand, sleep deprivation occurs when people do not get sufficient sleep. This could be attributed to lifestyle, work, and environmental factors.
How Sleeping Too Much Affects Your Health
According to a 2014 study published in the journal PLOS ONE, researchers found both very short sleep (less than 5 hours) and very long sleep (over 10 hours) to be unhealthy.
It was found that people who slept for long hours tended to be younger or older adults, less educated, and have manual labour jobs. They were more likely to be overweight and have mental health problems, but not other chronic diseases.
The Sleep Foundation suggests that oversleeping can have various negative effects on the body, including:
- Inflammation
- Decreased immune functions
- Increased risk of chronic diseases
Moreover, both sleep deprivation and oversleeping can lead to:
- Obesity
- Frequent mental distress
- Coronary heart disease
- Diabetes
- Stroke
A more recent study looked at people who had the chance to sleep much longer than usual (14–16 hours per night for weeks). Initially, they slept more to catch up on sleep debt, but both total sleep time and deep sleep gradually decreased over several nights, suggesting that our bodies have a built-in mechanism to adjust sleep needs over time.
But this also highlights how it takes time to recover from a sleep debt and that it is important to maintain good sleep hygiene to avoid its negative health consequences.
Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep
Good Sleep Hygiene Includes…
Here's a list of habits you should develop to maintain proper sleep hygiene:
- Maintain a proper sleep schedule; consistently go to bed and awaken at the same time every day.
- Minimise daytime naps to increase nighttime sleep.
- Do relaxing activities like a warm bath, calming music, or relaxation techniques such as progressive muscle relaxation and deep breathing.
- Primarily, associate your bedroom with sleep.
- Ensure that you get 7-9 hours of sleep each night.
- Avoid exposure to screens prior to bedtime.
- Avoid large meals and caffeine immediately before bed.
- Do not compromise with your sleep and sleep schedule.
[Disclaimer: This article is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]