Causes and Effects of Oversleeping

Most of us have the odd day when we sleep in by accident, usually because we knock our alarm off early without a backup. But why do we oversleep? And why do you want to sleep in for several hours on weekends?

Oversleeping is defined as sleeping more than nine hours in 24 hours. Most healthy adults need between seven and nine hours of sleep per night, so it's not too tricky to oversleep by the traditional definition.

What is the reason for oversleeping?

There are four main reasons for oversleeping:

Sleep deprivation

Oversleeping is usually a symptom of sleep deprivation (not getting enough sleep). Even if you think you sleep well, you might not get enough deep sleep (NREM stage 3) and REM sleep, limiting your body's capacity to regenerate.

We need deep and REM sleep to regulate our sleep-wake cycle and feel refreshed. As we discussed in our article on the benefits of a good night's sleep, we also need rest to heal, fight infection and regulate our metabolism.

You can track sleep stages with a fitness band or smartwatch. The Apple Watch, Xiaomi Mi Band 2, and Garmin Venu 2 Plus have reliable tracking.

If you are not getting enough deep and REM sleep, you should change your lifestyle to improve your sleep behaviour.

Sleep disorders

Oversleeping can be a symptom of sleep disorders. Insomnia can keep you up all night and make you oversleep when you finally fall asleep, while sleep apnea can stop and start your sleep stages, making you exhausted in the morning.

Insomnia, sleep apnea, and restless leg syndrome (RLS) are the most common sleep disorders to look into if you think something is amiss. Your GP is the first port of call if you have any concerns or queries.

Snoring

If your partner snores, this will interrupt your sleep and reduce your high-quality shuteye, making you want to oversleep.

When we think of snoring, we usually think of other people, but your snoring can also wake you up and interrupt your sleep.

Loud snorers can wake themselves for several seconds, which might not sound like much, but those seconds can turn into minutes. The longer you are awakened from snoring, the less likely you will drop back off.

Depression and anxiety

Oversleeping is a symptom of depression and anxiety, indicating that your mind and body are mentally and physically exhausted. If you haven't already, you should speak to your GP about your mental health and sleep problems.

Depression can sap your energy and make you not want to get out of bed – when you are so low, sleeping might be the only relief you get. Escaping emotional pain through sleep is a type of depression self-management, but it won't solve it.

With anxiety, your brain's limbic system is activated, producing the stress hormone cortisol. Cortisol reduces the production of the sleep hormone melatonin, accompanied by the release of adrenaline and noradrenaline, which increases energy. This can keep you up and make it very difficult to get out of bed.

What are the effects of oversleeping?

Obstructive Sleep Apnea. Effects of Oversleeping — Pictured: Man sleeping heavily

Oversleeping has health, social and behavioural implications, from making it difficult to hold down a job to a higher risk of heart disease.

Here are some of the effects and risks of oversleeping:

Higher risk of heart disease
Higher risk of diabetes
Higher risk of stroke
Mental and physical exhaustion
Grogginess
Irritability
Low concentration
Trouble finding words
Inability to feel rested
Heightened depression and anxiety
Trouble holding down a job
Trouble meeting social commitments

It's crucial to remember that oversleeping is a possible symptom of an underlying mental health problem or sleep disorder. It is not always because you are overtired after a stressful day – you might need professional medical help.