What happens if you sleep too much?

Good night sleep is essential for a healthy lifestyle, but oversleeping can lead to some serious health problems, including diabetes, heart disease, and increased risk of death. The two other main factors closely associated with oversleeping are depression and low socioeconomic, which are highly related to negative health effects. According to the National Sleep Foundation, the normal sleeping time is seven to nine hours for most adults between 18 and 64 years of age. Let’s see what happens if you sleep too much.


Impaired Brain functioning and mental health

Proper sleep helps our brains clean the waste byproducts, balances neurotransmitters, and processes the memories at rest. But too long or a short sleep can badly affect your moon and mental health.


According to the Lumosity brain-training platform’s data, more or less sleeping than the usual sleeping hours can badly affect cognitive performance. You may face the decreased cognitive functioning by sleeping longer.

Degenerative disease

A large Spanish study proves that too long sleepers are at a higher risk of Alzheimer’s disease, which can develop the risk of dementia in some serious cases.

Depression and Mental Health

Oversleeping is closely related to depression and mental disorders. Almost 15% of the over sleepers reported insomnia. This condition may also lead you to persistent depression and anxiety. You can also face the genetic heritability of depression symptoms if you are oversleeping. According to a study of older adults, people who slept more than 10 hours show the worst overall mental health. The irregular sleeping routine is also one of the main reasons for depression and mental health.

Increased inflammation factors

Increased inflammation can be responsible for diabetes, heart disease, and Alzheimer’s disease. Some daily routines like smoking and prolonged infection are also responsible for increased inflammation. Some studies show that male and female adults who are long sleepers had an elevated level of cytokines. Many recent studies proved that the body’s increased inflammation factor also depends on different areas and their daily routine and sleeping habit.

Increased pain

Many people prefer to rest in pain; yes, it’s good, but not beneficial when you are oversleeping. Oversleeping can be responsible for body pain and cramps. Especially the overtime on the bed without any activity can cause back pain. Many people also just awake due to back pain after spending too much time on the bed. But your sleeping position and mattress condition also play a role in back pain. So, if you are already facing some back pain, try to invest in some good quality mattresses. You can also face headaches due to oversleeping.

Impaired Fertility

The pregnancy rate is higher in the moderate women sleepers as compared to the women who sleep around 6 hours. If your sleeping time is outside of the normal range of 6 to 9 hours, you will feel the great impact on your hormones, circadian, and impairing fertility.

Impaired Glucose Tolerance

Lessor oversleeping can be responsible for the impaired glucose tolerance, which leads to type 2 diabetes and heart diseases. According to a Canadian study where they monitor the lifestyle of 276 people for six years and found that the long and short sleepers easily develop the impaired glucose tolerance and diabetes as compared to normal sleepers. The recent study review found a consistent relationship between type 2 diabetes and short and long sleeping.

Increased weight gain

The people who sleep 6 to 9 hours have lower chances of gaining weight as compared to the irregular sleepers. If you are sleeping more than 9 hours, you have a 21% chance of becoming obese. Some studies also prove that diabetes risk also contributes to the weight gain in over sleepers.

Higher Heart Disease Risk

Researchers found that sleeping more than nine hours at night has more chances of angina and chest pain. There is a strong link between short and long sleep and coronary disease and stroke. According to a Nurse Health Study, which involved over 71000 middle-aged women, found the relationship between sleep length and heart health. Women who were sleeping nine to eleven hours per night have 38% more chances of developing coronary heart disease.

Higher Stroke Risk

According to University of Cambridge researchers, people sleeping more than nine hours have 46% more chances of stroke. Some older data from the National Health and Nutrition Examination Survey also shows the connection between long sleep and stroke risk. You have a 50% higher risk of stroke if you are sleeping more than eight hours than six to eight hours sleepers.

Higher Mortality Risk

All the above-discussed issues like obesity, heart disease, and stroke are linked with a higher risk of death. According to the second Nurses’ Health Study, there are many factors in long sleepers, which increases the mortality risk, but depression and low socioeconomic status are some of the main factors. Some other potential causes of the higher mortality risk in longer sleepers include the following.

Sleep fragmentation

You will face frequent waking after sleep by spending too much time in bed, which reduced your sleeping efficiency.


You can also feel more lethargic by spending too much time on the bed, which is one of the main causes of longer sleeping habits.

Immune function

Too much sleep affects the immune system by influencing the expression of cytokines.

Photoperiodic abnormalities

Spending too much time in the dark room can lead you to photoperiodic abnormalities.

Lack of challenge

The irregular sleeping habits lead you to a lack of challenges in your life, which is necessary to move forward in life.

Underlying disease

It’s also responsible for the underlying disease, including apnea, depression, and coronary disease.

5 Tips to sleep better

1. Make a sleeping schedule

Try to follow the sleeping and waking routine regularly, even on the weekends. When you follow the routine strictly, your body expects the same, which ultimately leads you to a more easy and comfortable sleep.

2. Create an ideal sleeping environment

A cool, dark, and quiet environment helps your body to give in to sleep. Make sure to off all the distractions, with a darker room to create a perfect environment.

3. Power down your devices

The blue lights emitted from phones and computers can disrupt your body’s natural circadian rhythm. Make sure to power down all the devices three hours before going to bed.

4. Mind your lifestyle habits

Think about your lifestyle habits and routines as many daily consumed things disturb your sleeping. For example, too much consumption of caffeine before bed disturbs your sleeping routine. Many people use alcohol to feel sleepy, but actually, it’s disturbing your quality of sleep. You can exercise or use herbal tea or warm milk to improve your sleeping habits.

5. Keep a sleep diary

If you are facing too much problem in your sleeping hours, keep a note about your habits and sleeping routine, and show it to your doctor. You can note down your sleeping time, waking time, daily routine, and diet.

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