Oversleeping may result from insufficient nighttime rest. Persistent excessive sleep could indicate an underlying health condition. Addressing prolonged sleep patterns is essential for maintaining overall wellness.
Oversleeping, also known as “long sleeping,” involves regularly sleeping more than 10 hours daily. While sleep deprivation receives significant attention, excessive sleep may carry health risks and suggest potential medical concerns.
Continue reading to learn about the causes, symptoms, and treatments for oversleeping.
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Recommended Sleep Duration | Causes of Oversleeping | Symptoms of Oversleeping | Complications of Oversleeping | Diagnosing Oversleeping | Treating Oversleeping | FAQs | Conclusion
How much sleep do you need?
Your ideal sleep duration depends on factors including age and lifestyle.
Refer to the National Sleep Foundation’s current recommendations:
| 0–3 months | 14–17 hours (includes naps) |
| 4–11 months | 12–15 hours (includes naps) |
| 1–2 years | 11–14 hours (includes naps) |
| 3–5 years | 10–13 hours |
| 6–13 years | 9–11 hours |
| 14–17 years | 8–10 hours |
| 18–64 years | 7–9 hours |
| 65 years and older | 7–8 hours |
What causes oversleeping?
Oversleeping may occur when recovering from sleep deprivation, which happens when attempting to compensate for lost sleep in a short period.
For example, sleeping over 10 hours on weekends after late-night studying during weekdays.
However, frequent oversleeping may indicate hypersomnia, characterized by extreme daytime sleepiness, along with:
- Sleeping up to 18 hours daily
- Taking multiple daily naps
- Persistent grogginess upon waking
Sleep disorders
Various sleep disorders can lead to excessive sleep, including:
- Idiopathic hypersomnia
- Narcolepsy
- Obstructive sleep apnea
- Circadian rhythm sleep-wake disorder
- Parasomnia
- Restless leg syndrome
- Depression
Medications and substances
Certain medications and substances may cause excessive sleepiness and oversleeping, such as:
- Sedatives
- Cannabis
- Opioids
- Psychotropic drugs
- Blood pressure medications
- Antiepileptic drugs (AEDs)
- Alcohol
- Antidepressants
If you suspect medication or substance-related oversleeping, consult a healthcare provider. They can help adjust your treatment or provide appropriate support.
Head injuries
A 2019 review found that 28% of people who experience traumatic brain injury (TBI) develop hypersomnia.
What are the symptoms of oversleeping?
Symptoms vary depending on the cause and duration (chronic or temporary) and may include:
- Agitation
- Irritability
- Fatigue
- Anxiety
- Increased daytime napping
- Decreased appetite
You might also experience brain fog, sleep drunkenness, and memory problems.
What are the complications of oversleeping?
Complications depend on duration and cause. Temporary oversleeping from sleep deprivation may cause short-term anxiety, fogginess, and fatigue.
Chronic oversleeping, however, increases risk for various health problems including obesity, cardiovascular disease, stroke, coronary heart disease, and diabetes.
Regular oversleepers should consult a healthcare provider for proper diagnosis and personalized treatment.
How is oversleeping diagnosed?
Medical evaluation typically includes:
- Sleep pattern assessment
- Lifestyle and diet review
- Medication and substance use evaluation
Additional tests like polysomnography or multiple sleep latency tests may be conducted.
Keeping a sleep diary beforehand helps track patterns including sleep onset, wake times, and morning feelings.
Post-appointment, continue journaling and consider using a wrist actigraph to monitor sleep-wake cycles.
How is oversleeping treated?
Treatment depends on the underlying cause. Addressing health conditions can normalize sleep patterns through lifestyle changes, home remedies, and medications as needed.
Natural approaches
Improving sleep hygiene through lifestyle adjustments can regulate sleep patterns.
The CDC recommends maintaining consistent sleep schedules, daily exercise, avoiding electronics before bed, and limiting caffeine, alcohol, and late-night eating.
Cognitive behavioral therapy (CBT) may also help, available through licensed professionals in various formats.
Learn more about establishing healthy sleep habits for better rest.
Medications
Research shows medications often prove more effective than home remedies or CBT for hypersomnia.
Modafinil (Provigil) is commonly prescribed for sleep disorders like narcolepsy due to its wakefulness-promoting effects.
Other potential medications include pitolisant (Wakix), solriamfetol (Sunosi), and sodium oxybate (Xyrem), depending on the cause.
Frequently asked questions
What happens when you oversleep?
Brief oversleeping may cause drowsiness, fatigue, anxiety, and brain fog. Chronic oversleeping has been associated with health conditions including sleep apnea, idiopathic hypersomnia, diabetes, and stroke.
Is sleeping 12 hours normal?
Twelve hours exceeds National Sleep Foundation recommendations for those aged 6+. Consult a healthcare provider if consistently sleeping this long.
Why do I sleep so much?
Excessive sleep may indicate recovery from physical exertion or sleep deprivation. Persistent oversleeping could signal an underlying sleep disorder or health issue.
How to recover from oversleeping?
To counteract oversleeping effects, try hydrating, practicing yoga, eating nutritious meals, splashing cold water on your face, and exercising.
Key points
Oversleeping means sleeping 10+ hours daily.
Temporary oversleeping may help recover lost sleep.
However, consistently sleeping 9+ hours while feeling tired warrants medical consultation, as it may indicate health concerns.
Professional medical advice ensures proper diagnosis and treatment.
Quick navigation
Recommended Sleep Duration | Causes of Oversleeping | Symptoms of Oversleeping | Complications of Oversleeping | Diagnosing Oversleeping | Treating Oversleeping | FAQs | Conclusion