Sleeping is important. We all know that. But what happens if you sleep too much? Is that even possible? And if so, what consequences can it have? While lack of sleep has long been recognized as a health risk, the topic of “too much sleep” tends to live in the shadows. Yet there are many people who regularly sleep more than nine or ten hours and still don’t feel rested. In this article, we want to get to the bottom of this phenomenon, help identify symptoms and provide answers to the question: Am I sleeping too much?
What does “too much sleep” actually mean?
The optimal amount of sleep varies from person to person. Nevertheless, there are guidelines: according to sleep research, the ideal night’s sleep for adults is around seven to nine hours. According to experts, anyone who regularly sleeps significantly more – i.e. over nine or even ten hours a night – could suffer from so-called hypersomnia. This is not necessarily a disease, but a symptom that can indicate other physical or psychological causes. So not every late riser is automatically ill. However, it is worth taking a closer look if you have a permanently high need for sleep.
Am I sleeping too much? A feeling or a disorder?
Many people ask themselves this very question at some point: am I sleeping too much? Especially when the feeling of exhaustion remains despite sufficiently long nights. Anyone who regularly sleeps more than nine hours and still feels exhausted should take a closer look at their own sleep patterns. The recurring need to take a nap during the day, even though you have slept enough at night, can also be an indication that your sleep is not as restful as it should be or that you are simply sleeping too much.
Too much sleep – recognizing symptoms
The symptoms of excessive sleep are varied and are often overlooked or misinterpreted. Yet they are often quite clear. The most common signs include persistent tiredness during the day, even after long nights. Concentration problems and a feeling of mental sluggishness are also typical. Those who sleep too much sometimes find it difficult to get going in the morning, are listless and feel drained throughout the day. Headaches after waking up as well as aching limbs or tension from lying down for long periods are other possible side effects. Last but not least, the mood can also change. Irritability, restlessness or even depressive moods occur in some people. All of these complaints fall under what can generally be described as “too much sleep symptoms”.
Why do we sleep too much in the first place?
Too much sleep can have many causes: physical, psychological and external factors. Psychological triggers are particularly common. People with depression or emotional exhaustion tend to sleep for very long periods, partly as a retreat from an overwhelming everyday life. However, chronic illnesses such as hypothyroidism, iron deficiency or infections can also increase the need for sleep. The effect of medication should not be underestimated. Antihistamines or certain psychotropic drugs can significantly increase sleepiness.
Another factor is the quality of sleep itself. People who suffer from sleep apnoea – i.e. nocturnal breathing interruptions – may appear to sleep for a long time, but in reality their regeneration is severely impaired. Lack of exercise, a lack of light in winter or monotonous daily routines can also shift the natural sleep-wake rhythm in such a way that sleep becomes longer, but not better.
Too much sleep – a silent warning signal?
If you catch yourself thinking: “I’m sleeping too much and yet I’m still not rested”, this is an important warning sign. The body often tries to compensate for deficits with long sleep, whether they are of a physical or mental nature or caused by unbalanced lifestyle habits. It therefore makes sense to be honest with yourself and examine which factors contribute to this feeling. It is often not just the length of sleep, but the overall picture of diet, stress, exercise and inner balance that is decisive.
How much sleep is actually normal?
The optimum amount of sleep depends heavily on age, physical condition and individual biorhythms. Adults generally manage well with seven to nine hours. Teenagers, on the other hand, usually need between eight and ten hours. Older people often sleep less, but this does not necessarily indicate sleep problems. If your personal sleep requirement is significantly higher than average without a noticeable recovery effect, this may be an indication of an underlying disorder or maladaptation and should not be ignored.
You can find out more about this topic in our article Optimal sleep duration – How much sleep is healthy?
What consequences can too much sleep have?
A permanently excessive need for sleep is often associated with health risks. Studies show that people who regularly sleep more than nine to ten hours have an increased risk of cardiovascular disease, type 2 diabetes, depression and obesity. Mental performance can also suffer. People who sleep too much tend to have slower thinking, reduced concentration and lower motivation. In addition, long sleep phases can shift the daily rhythm to such an extent that social activities and private or professional commitments suffer. A condition that can worsen over time.
What to do if you feel like you’re sleeping too much?
If you feel that you regularly sleep more than is good for you, a sleep diary can provide initial clarity. Your own sleep quality can often be improved through simple measures such as a fixed sleep rhythm, a sleep-promoting environment and sufficient exercise. Dealing with stress also plays a key role. If the symptoms persist or worsen, medical clarification is recommended.
Myths about long sleep – what’s really true
There are many myths surrounding the topic of “too much sleep”. One of the best known is that only lazy people sleep long hours. A stubborn prejudice that has long been scientifically disproved. Individual sleep duration is genetically determined. People who have an increased need for rest are therefore by no means less productive, but simply follow their biological rhythm. The belief that long sleep is automatically particularly healthy is not true either. It is not only the duration of sleep that is decisive, but above all the quality of sleep. Another misconception concerns “catching up” on sleep at the weekend. Although a certain amount of compensation can help, a lack of sleep during the week cannot be fully compensated for in the long term. Instead, a constant alternation between short and long nights can further disrupt the natural rhythm.
Sleep better with the right bedding
A high-quality sleeping environment contributes significantly to restful sleep. Choosing the right bedding can make all the difference. The BALLADE® fiber comforter impresses with its cuddly hollow fiber filling and a natural silk finish that ensures a particularly soft feel. Its hydrophilic finish supports a pleasant, temperature-regulating sleeping climate. It is also easy to care for and washable up to 60 °C, making it an ideal choice for allergy sufferers.
The perfect sleeping environment is complemented by the S20 LATEX neck support pillow. With a 100% soft latex core, it adapts perfectly to the individual sleeping position and gently supports the head and neck. The removable cover with an aloe vera finish can also be washed at 60 °C and ensures hygiene and comfort in equal measure.
If you want to give your sleeping area even more comfort, the VITALANA® topper is the ideal addition. This combines the natural climatic properties of pure new wool with a soft jersey cover on the top and a sturdy jacquard ticking on the underside. The result is a pleasantly dry, balanced sleeping climate that noticeably improves the quality of your night’s sleep.
With these high-quality products from billerbeck, you create the best conditions for restful, healthy sleep and give your body exactly the amount of rest it really needs.
