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Is oversleeping bad for you?
You're no doubt familiar with what it feels like to be extremely tired after a long sleep.
It's a little like a hangover, really.
Sluggishness, irritability, perhaps a slight headache too.
And there's actually a term for those sensations, sleep drunkenness.
According to the Sleep Foundation, the average adult needs between seven and nine hours sleep per night.
But optimal sleep duration is unique for each of us.
It can vary due to factors like genetics, age and lifestyle habits.
So bear in mind, if people call you a heavy sleeper because you sleep 9 hours every night, that doesn't necessarily mean you're oversleeping.
It could just be that's the duration you need.
Oversleeping disturbs our circadian rhythm, which is regulated by a group of thousands of neurons located in the hypothalamus of the brain.
When you keep on sleeping longer than needed, your cells have already begun to send chemical signals to awaken your cognitive and physical functions.
That's what leads to daytime drowsiness.
When we're experiencing an excessive need for sleep, daytime sleepiness or chronic exhaustion.
We talk about hypersomnia.
Most often it's caused by a lack of sleep, in which case it's referred to as reactive hypersomnia.
It can also be linked to pathologies such as sleep apnea or, much more rarely narcolepsy, which is characterized by uncontrollable sleep attacks and extreme drowsiness.
It can also be associated with Parkinson's disease and depression.
Those specific cases does oversleeping have any other health consequences?
Sleeping for a long time isn't dangerous as such, but if you sleep more than 10 hours per night and still don't feel rested, it's fair to say your sleep is ineffective.
You should book an appointment with your GP to discuss it.
A 2020 Harvard Medical School study suggested that, in the long term, oversleeping can lead to memory problems and increase the risk of developing heart problems, type 2 diabetes and depression.
That's also true for people who don't get enough sleep.
What can I do to get back into a healthy sleep routine?
First of all, you need to identify what's causing the problem.
Sleep specialists suggest keeping a sleep diary or using an actimeter, which is an electronic bracelet that evaluates rest and activity phases.
In addition to a clinical and psychological examination, the quantity and quality of sleep can be analysed through a night-time polysomnography, which studies brain, eye and muscle activity.
Doctors recommend establishing a regular bedtime routine to wind down properly.
It should involve a calm activity like reading a book and no electronic screens.
It's also best to avoid alcohol and heavy meals before going to bed.
You should aim to wake up at roughly the same time every day, although you can adjust that by an hour on weekends.
Finally, any daytime napping should be limited to 30 minutes max.
There you have it.
Now you know if oversleeping is bad for you.
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