We all know that getting too little sleep can harm our health, increasing the risk of heart disease, depression, and poor immunity. But could too much sleep be just as dangerous? New research suggests that regularly sleeping more than nine hours a night may carry greater health risks than previously thought, even more so than short sleep. From increased risk of death to links with chronic illnesses like diabetes and depression, oversleeping might be a sign of something deeper. Before you start setting earlier alarms, let’s explore what science says about how much sleep is really healthy and when it becomes too much.
Why sleep is just as important as diet and exercise
Sleep is just as vital to overall well-being as good nutrition and regular physical activity. While we rest, the body carries out essential functions such as repairing tissues and muscles, consolidating memories, regulating hormones, supporting the immune system, and maintaining emotional and cognitive balance. These processes are critical for physical and mental performance during waking hours.The Sleep Health Foundation recommends that adults aim for seven to nine hours of sleep each night. While a small number of people may function well with slightly less, most individuals who consistently get under seven hours are likely to experience fatigue, irritability, poor concentration, and reduced productivity. In the long run, chronic sleep deprivation is linked to serious health risks, including heart attacks, strokes, type 2 diabetes, depression, anxiety, and even early death.
What happens when you regularly sleep more than 9 hours?
A recent review involving 79 long-term studies found that people who sleep for less than seven hours a night had a 14% higher risk of dying during the study period compared to those sleeping seven to eight hours.However, those who slept more than nine hours faced an even greater risk, a 34% increase in mortality compared to optimal sleepers. These findings support earlier research from 2018, which found a similar trend across 74 studies conducted over periods ranging from one to 30 years.Oversleeping has also been linked to various health concerns, including
- Depression
- Chronic pain
- Weight gain
- Metabolic disorders such as type 2 diabetes
Does oversleeping cause health problems?
It’s important to understand that these studies show associations, not direct cause-and-effect. In many cases, excessive sleep may be a symptom rather than a cause of poor health.People with chronic illnesses often sleep longer because their bodies need more time to rest and recover. Others may spend extended hours in bed because of low-quality sleep caused by conditions like sleep apnoea or fibromyalgia. Medications and fatigue related to disease can also increase sleep duration.Moreover, lifestyle factors, like smoking, physical inactivity, or obesity, are common among those who oversleep and may independently contribute to poorer health outcomes. So, while there’s a strong link between long sleep duration and health issues, it’s likely that underlying conditions are driving both.
How much sleep do you really need?
Sleep needs vary by age and individual differences:
- Teenagers typically need 8–10 hours and may naturally go to bed and wake up later
- Adults function best with 7–9 hours
- Older adults may spend more time in bed, but their actual sleep requirement doesn’t significantly change
The key isn’t just how long you sleep, but how well you sleep. Good quality, uninterrupted sleep is crucial. People who sleep for nine hours because they wake frequently or suffer from insomnia symptoms may not actually be “oversleeping”; they’re trying to make up for sleep that isn’t restful.
Tips for healthy sleep habits
Rather than focusing only on sleep duration, aim for quality and consistency with these tips:
- Stick to a regular sleep schedule, even on weekends
- Get morning sunlight and stay physically active during the day
- Avoid screens and blue light for at least an hour before bed
- Create a sleep-friendly environment: cool, dark, quiet, and comfortable
- Wind down with calming activities, such as reading or meditation
If you find yourself regularly sleeping more than nine hours or still feeling tired despite long sleep times, it may be a sign of an underlying issue. Don’t ignore it; speak with your doctor or a sleep specialist. Too little sleep is a well-known health hazard, but too much sleep can also be a red flag. Research suggests that consistently sleeping more than nine hours is associated with increased health risks, including early death. However, this doesn’t mean oversleeping causes these problems. It could reflect a response to existing medical or mental health conditions. Aim for the sweet spot: 7 to 9 hours of good-quality sleep, paired with a consistent routine and healthy lifestyle. If you’re concerned about your sleep patterns, consult your GP for further evaluation.Also Read: 7 Common stress-relief habits that might be doing more harm than good
