SAEDNEWS: Sleeping for more than nine hours is considered excessive sleep for adults and has been linked to a higher risk of stroke and heart disease.
According to Saednews, Many people believe that the more they sleep, the better it is for their health. However, recent scientific research suggests that this belief is not entirely correct. Sleeping too much can be almost as harmful as not getting enough sleep. In this article, we explore how many hours of sleep are considered excessive and what health effects regular oversleeping may have.
According to guidelines from the American Academy of Sleep Medicine, healthy adults generally need 7 to 9 hours of sleep per night. People who regularly sleep for more than 9 hours are often described as long sleepers.
It is important to note that occasionally sleeping longer than usual—for example, after a demanding week of work or during recovery from an illness—is generally normal. The concern arises when excessive sleep becomes a consistent pattern and a person continues to feel tired even after sleeping for 10 hours or more.
Research suggests that the relationship between sleep duration and health follows a U-shaped pattern. In other words, both insufficient sleep, usually less than 7 hours, and excessive sleep, generally more than 9 hours, have been associated with an increased risk of certain health problems.
People who sleep around 7 to 8 hours tend to have the lowest rates of many health risks and mortality.
Several scientific studies have linked consistently long sleep durations with a number of potential health concerns.
A 2023 study published in Neurology reported that sleeping for more than 9 hours per day was associated with a substantially higher risk of stroke.
Research published in the Journal of the American College of Cardiology in 2019 found that people who regularly slept for around 10 hours had a significantly higher risk of cardiovascular events compared with those sleeping 7 to 8 hours.
A large study published in JAMA in 2021 found that mortality was lowest among people who slept around 7 hours. Both shorter and longer sleep durations were associated with a higher risk of premature death.
Research published in Nature in 2022 suggested that around 7 hours of sleep may be associated with optimal cognitive performance and mental health. Both shorter and longer sleep durations were linked to poorer cognitive performance and a higher risk of cognitive decline.
Some research has also suggested that consistently sleeping for more than 9 hours may be associated with markers of poorer brain health.
Scientific reviews have found an association between long sleep duration and an increased risk of type 2 diabetes. People who regularly sleep for more than 9 hours may also have higher fasting blood glucose levels and greater insulin resistance.
Long sleep duration has also been associated with an increased risk of cardiovascular disease and coronary heart disease.
Oversleeping has been associated with changes in appetite-regulating hormones, including ghrelin and leptin. People who regularly sleep for long periods may therefore have a higher risk of weight gain and obesity.
For most healthy adults, regularly sleeping more than 9 hours per night, especially when accompanied by daytime fatigue, may be a reason to investigate the underlying cause.
The number of hours alone does not necessarily mean there is a problem. Sleep quality, individual needs, age, lifestyle, and overall health all matter.
You may want to pay attention if you regularly experience the following:
Sleeping more than 9 to 10 hours a night
Feeling tired or sluggish even after a long night's sleep
Difficulty waking up in the morning
Brain fog or difficulty concentrating during the day
Headaches after waking, particularly in some women
Needing to take naps during the day
Mood changes or irritability
Oversleeping can sometimes be a sign of an underlying health or sleep-related problem. Possible causes include:
Depression and mood disorders
Sleep apnea and other breathing-related sleep disorders
An underactive thyroid
Anemia
Autoimmune diseases
Certain medications, including some antihistamines and antidepressants
Narcolepsy and other sleep disorders
Poor sleep quality or frequent nighttime awakenings
Diabetes and other metabolic problems
Sleep requirements change throughout life:
Infants and children: approximately 9 to 12 hours, depending on age
Teenagers: 8 to 10 hours
Adults aged 18 to 64: 7 to 9 hours
Adults aged 65 and older: around 7 to 8 hours
If you feel that you are sleeping more than you need, the following habits may help:
Maintain a consistent sleep schedule and go to bed and wake up at similar times every day.
Get more natural morning sunlight.
Exercise regularly.
Avoid caffeine and alcohol close to bedtime.
Reduce your use of phones, tablets, laptops, and other screens before bed.
Keep your bedroom dark, quiet, and comfortably cool.
If you experience persistent fatigue, talk to a healthcare professional about whether checking iron or vitamin D levels is appropriate.
Consider speaking with a healthcare professional if:
You regularly sleep more than 9 hours and still feel tired.
Your sleeping pattern has suddenly changed.
Oversleeping is accompanied by symptoms such as shortness of breath, a racing heartbeat, or chest pain.
You are experiencing severe depression or anxiety.
Your sleep quality is poor and you frequently wake up during the night.
For most adults, regularly sleeping more than 9 hours a night can be considered a long sleep duration, particularly when it is accompanied by persistent daytime fatigue. Research has associated excessive sleep with several health concerns, including cardiovascular disease, stroke, type 2 diabetes, obesity, cognitive decline, and premature mortality.
However, long sleep does not necessarily cause these conditions. In some cases, oversleeping may be a symptom of an underlying health problem rather than the direct cause.
If you regularly sleep for long periods and still feel exhausted, it is worth discussing the issue with a healthcare professional. Sleep quality is just as important as sleep duration. For most healthy adults, the goal is generally 7 to 9 hours of good-quality sleep each night.
