Is it Bad to Oversleep?
Content by Anna Kallianteri, RD, BSc, MSc, Dietitian
Why is Sleep Important?
How much should we sleep?
- Excessive napping during the day
- Excessive daytime sleepiness
- Headaches (7)
Is Oversleeping 'bad' for you?
The link between poor sleep and health conditions
So why does oversleeping make you tired?
How do I know if I am getting the right amount of sleep?
Tips for avoiding oversleeping (17)
Establish a Regular Sleep Schedule: Ensure that you go to bed and wake up at the same time each day. This will assist in preventing sleep deprivation and accumulating sleep debt.
Develop a Bedtime Routine: Create a routine that aids in relaxation and prepares you for sleep. Avoid exposure to electronic light in the hours leading up to bedtime, as this can hinder the onset of sleep.
Take Note of Your Sleep Environment: Make sure that your bedroom maintains a cool temperature and is devoid of excessive light and noise.
Stay Active: Engage in daily exercise and expose yourself to sunlight, as these practices contribute to a good night’s sleep. Avoid intense physical activity close to bedtime.
Take Early Naps: Napping later in the afternoon can make it challenging for you to fall asleep on time at night.
At Uniquely Health, our team of dedicated clinicians can help address your sleep-related concerns and suggest the necessary lifestyle steps to address this. We care about every aspect of your health and wellbeing and support positive changes so that you can feel your best.
Start your holistic health journey today
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- Hillman, D.R. and Lack, L.C., 2013. Public health implications of sleep loss: the community burden. Medical Journal of Australia, 199, pp.S7-S10.
- Ramar, K., Malhotra, R.K., Carden, K.A., Martin, J.L., Abbasi-Feinberg, F., Aurora, R.N., Kapur, V.K., Olson, E.J., Rosen, C.L., Rowley, J.A. and Shelgikar, A.V., 2021. Sleep is essential to health: an American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine, 17(10), pp.2115-2119.
- Kim, Y., Wilkens, L.R., Schembre, S.M., Henderson, B.E., Kolonel, L.N. and Goodman, M.T., 2013. Insufficient and excessive amounts of sleep increase the risk of premature death from cardiovascular and other diseases: the Multiethnic Cohort Study. Preventive medicine, 57(4), pp.377-385.
- Kikuchi, H., Yoshiuchi, K., Yamamoto, Y., Komaki, G., & Akabayashi, A. (2011). Does sleep aggravate tension-type headache?: An investigation using computerized ecological momentary assessment and actigraphy. BioPsychoSocial Medicine, 5(1), 10https://pubmed.ncbi.nlm.nih.gov/21835045/
- Léger, D., Beck, F., Richard, J.B., Sauvet, F. and Faraut, B., 2014. The risks of sleeping “too much”. Survey of a national representative sample of 24671 adults (INPES health barometer). PloS one, 9(9), p.e106950.
- Nagai, M., Tomata, Y., Watanabe, T., Kakizaki, M. and Tsuji, I., 2013. Association between sleep duration, weight gain, and obesity for long period. Sleep Medicine, 14(2), pp.206-210.
- Cappuccio, F.P., D’Elia, L., Strazzullo, P. and Miller, M.A., 2010. Quantity and quality of sleep and incidence of type 2 diabetes: a systematic review and meta-analysis. Diabetes care, 33(2), pp.414-420.
- Buxton, O.M. and Marcelli, E., 2010. Short and long sleep are positively associated with obesity, diabetes, hypertension, and cardiovascular disease among adults in the United States. Social science & medicine, 71(5), pp.1027-1036.
- Guo, X., Zheng, L., Wang, J., Zhang, X., Zhang, X., Li, J. and Sun, Y., 2013. Epidemiological evidence for the link between sleep duration and high blood pressure: a systematic review and meta-analysis. Sleep medicine, 14(4), pp.324-332.
- Liu, Y., Wheaton, A.G., Chapman, D.P. and Croft, J.B., 2013. Sleep duration and chronic diseases among US adults age 45 years and older: evidence from the 2010 Behavioral Risk Factor Surveillance System. Sleep, 36(10), pp.1421-1427.
- Gupta, L., Patel, N. P., & Labhsetwar, S. (2017). Excessive Sleep Duration and Quality of Sleep: Potential Mechanisms of Hypersomnolence. Sleep Medicine Reviews, 34, 10-18. doi: 10.1016/j.smrv.2016.04.002
- Trotti, L. M., Bliwise, D. L., & Rye, D. B. (2014). Increased Overnight Sleep Duration in African-Americans and Caucasian-Americans: Results of the National Health Interview Survey. Sleep, 37(3), 601-608. doi: 10.5665/sleep.3528
- Al Khatib, H. K., Harding, S. V., Darzi, J., Pot, G. K. (2017). The Effects of Partial Sleep Deprivation and Sleep Fragmentation on Obesity-related Outcomes: An Analysis of the UK Biobank Cohort. International Journal of Obesity, 41(9), 1371-1377. doi: 10.1038/ijo.2017.118
- Meadows, A. Rehman, A. (2023). Oversleeping. Sleep Foundation. Available at: https://www.sleepfoundation.org/how-sleep-works/oversleeping#references-80469