Is Sleeping Too Much as Bad as Sleeping Too Little? New Research Weighs In
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Meta Description: Recent studies suggest both too little and too much sleep can negatively impact health. Explore the optimal sleep duration and what excessive sleep may signal.
We’re constantly bombarded with advice about the importance of sleep. It’s likely you already know insufficient rest harms your brain, heart, overall health – and even your skin and sex drive. But what about those who sleep too much? Emerging reports indicating that consistently exceeding nine hours of sleep could be detrimental to health may be causing concern.
It’s understandable to feel confused and worried. Determining the right amount of sleep, and understanding what prolonged sleep might indicate about your health, requires a closer look at the evidence.
Sleep: A Cornerstone of Overall Health
Alongside proper nutrition and regular physical activity, sleep is a fundamental pillar of well-being. During sleep, critical physiological processes occur, allowing our bodies to function optimally when we are awake. These processes are essential for muscle recovery, memory consolidation, and emotional regulation.
The Sleep Health Foundation – Australia’s leading not-for-profit organization dedicated to evidence-based sleep health information – recommends that adults aim for seven to nine hours of sleep each night.
While some individuals are naturally “short sleepers” and can function effectively with less than seven hours, most people will experience negative consequences from chronic sleep deprivation. These effects can be immediate – reduced energy, worsened mood, increased stress, and difficulty concentrating – or develop over time.
Long-term insufficient sleep is a major risk factor for serious health problems, including cardiovascular disease (such as heart attacks and stroke), metabolic disorders like type 2 diabetes, poor mental health (including depression and anxiety), cancer, and even increased mortality risk.
The Potential Downsides of Excessive Sleep
But what about the other end of the spectrum? Could too much sleep be harmful?
A recent study involved researchers reviewing the results of 79 other studies, each following participants for at least one year, to assess the impact of sleep duration on health outcomes and mortality. The findings revealed that individuals who slept for short durations – less than seven hours nightly – had a 14% higher risk of death during the study period compared to those sleeping seven to eight hours. This aligns with established knowledge regarding the dangers of sleep deprivation.
However, the research also showed that those who slept excessively – defined as more than nine hours per night – faced an even greater risk of mortality: a 34% higher risk than those getting seven to eight hours. This supports similar research from 2018, which analyzed data from 74 previous studies spanning one to 30 years, finding that sleeping more than nine hours was associated with a 14% increased risk of death.
Further research indicates that prolonged sleep (beyond what’s required for your age) is linked to health issues such as depression, chronic pain, weight gain, and metabolic disorders.
It’s crucial to remember that these studies demonstrate a correlation between long sleep duration and poor health – they do not establish a causal relationship. Sleeping too long doesn’t necessarily cause health problems or death.
Decoding the Link Between Sleep and Health
Multiple factors may explain the connection between excessive sleep and poorer health.
It’s common for individuals with chronic health conditions to require extended periods of rest to support recovery or manage symptoms and medication side effects. These individuals may also experience poor sleep quality, leading them to spend more time in bed attempting to achieve adequate rest.
Furthermore, known risk factors for poor health, such as smoking and being overweight, are also associated with disrupted sleep patterns. This suggests that people may be sleeping more because of existing health issues or lifestyle choices, rather than the sleep itself causing the problems.
In essence, prolonged sleep may often be a symptom of underlying health concerns, not the root cause.
Finding Your Ideal Sleep Duration
The reasons why some people thrive on minimal sleep while others require more are complex and not fully understood. Sleep needs can vary with age. Teenagers, for example, often require eight to ten hours of sleep and may naturally have later bedtimes and wake times. Older adults may spend more time in bed, but their actual sleep need remains similar to that of younger adults, unless they have a sleep disorder.
For most adults, however, seven to nine hours remains the healthy target.
It’s not solely about quantity; sleep quality and consistency in bedtime and wake times are equally, if not more, important for overall health.
The Bottom Line: Prioritize Sufficient Sleep
Given that many Australian adults aren’t meeting the recommended sleep guidelines, the focus should be on achieving enough sleep, rather than worrying about getting too much.
To maximize your chances of a restful night, prioritize sunlight exposure and regular physical activity during the day. Maintain a consistent sleep schedule, and in the hour before bed, avoid screens, engage in relaxing activities, and ensure your sleep environment is quiet, dark, and comfortable.
If you consistently find yourself sleeping significantly longer than usual, it could be a sign that something else is amiss. If you’re struggling with sleep or have concerns, consult your doctor. You can also find valuable resources on the Sleep Health Foundation website.
https://www.sleephealthfoundation.org.au/
