what causes sleeping for up to 20 hours

We often hear nigh the real dangers of getting likewise little sleep, but on the other finish of the spectrum, sleeping besides much too appears to accept some risks.

Sleep is a rapidly growing field of research, and we are learning more all the time near how rest affects the body and mind. It's known that sleep is a time when the torso repairs and restores itself, and getting too lilliputian remainder can lead to a whole host of wellness bug.

Want To Save
On Better Sleep?

Encounter our latest sales!

Get $300 OFF Mattresses

So, more than sleep must be better right? Not and so fast, say some researchers.

More evidence is showing that spending an excessive corporeality of fourth dimension in bed is also linked with wellness hazards. In some means, oversleeping itself appears to directly influence certain gamble factors, and in other cases, information technology may be a symptom of other medical conditions.

Read on to learn about the effects of oversleeping, what to expect out for and how to work towards getting healthy, quality sleep.

Are Y'all Sleeping Also Much?

First, permit's accost what oversleeping ways. The gold standard of normal has long been considered viii hours, and it's a adept median benchmark. Recent reviews of current research from the experts at the National Slumber Foundation augment the spectrum a footling. They say that somewhere in the range of seven to nine hours is normal and healthy for about adults between 18 and 64 years of age.

Some say closer to seven hours could exist fifty-fifty better, such as Arizona State Academy professor Shawn Youngstedt, who told the Wall Street Periodical, "The lowest bloodshed and morbidity is with seven hours." Other researchers have also linked seven hours of rest with things like longevity and improve brain wellness.

The "right" corporeality of sleep proves somewhat individual as some people will feel great on seven hours and others may need a little longer. However, in virtually studies and for well-nigh experts, over nine hours is considered an excessive or long amount of sleep for adults.

If you slumber in a little sometimes on the weekends, it'southward probable no big deal. If you regularly sleep more than than 9 hours each night or don't experience well-rested on less than that, and then it may be worth taking a closer look.

"If someone is sleeping too much, more than 9 hours each nighttime, the quality of sleep should be evaluated. If the quality of your sleep is poor, it could issue in more time in bed.  Your body needs deep restorative slumber, and if that is not happening during the recommended 8 hours, your body will instinctively try to prolong the sleep catamenia to obtain the quality of slumber it needs," says Michele Roberge. Michele currently leads a hospital-based sleep disorder eye where she specializes in treating patients with sleep apnea.

She adds, "Expect at what could exist causing the poor sleep quality—environmental factors (lights, noises, an uncomfortable bed, etc.), medications, comorbid weather (low, chronic pain, etc.), or sleep disorders (sleep apnea, narcolepsy, bruxism, PLMD, etc.)."

"There are so many potential contributing factors, information technology is best to speak to a sleep specialist who can get a full general overview of the slumber habits, sleep surroundings, and medical history that could be playing a office in the excessive sleep," suggests Michele.

The Health Impact of Oversleeping

Seeking to find the sleep "sweet spot" for optimal wellness, researchers accept been busy recently looking at how different habits connect with concrete and mental well-being. Several trends accept emerged linking oversleeping with higher rates of mortality and illness likewise as things like depression.

Research Links Longer Sleep Habits with:

• Cerebral impairment
• Depression
• Increased inflammation
• Increased hurting
• Impaired fertility
• Higher gamble of obesity
• Higher hazard of diabetes
• College adventure of heart disease
• Higher take a chance of stroke
• Higher all-cause mortality

Impaired Brain Functioning and Mental Health

Slumber plays an of import role in the brain, as the encephalon clears out waste material byproducts, balances neurotransmitters and processes memories at rest. At both curt and long extremes, rest may take an effect on mood and mental wellness.

Cognition
Using information from the Lumosity brain-training platform, researchers constitute that cognitive operation on iii dissimilar games all peaked when people slept effectually seven hours, worsening with more or less residual. Other studies accept too found memory impairments and decreased cerebral function with longer sleep.

Degenerative Diseases
Other inquiry indicates that getting too trivial or also much sleep may be tied to increased Alzheimer's illness run a risk factors and a large Spanish study found that long sleepers may be at increased adventure of developing dementia.

Low and Mental Health
Oversleeping is considered a potential symptom of depression. While many people with depression written report insomnia, near 15% tend to oversleep.

People with long sleep durations are also more likely to have persistent low or anxiety symptoms compared to normal sleepers. A recent twin written report too constitute that sleeping too trivial or too much seemed to increase the genetic heritability of depressive symptoms compared to normal sleepers.

A study of older adults as well found that those who slept more than 10 hours reported worse overall mental health over the by calendar month compared to normal sleepers.

Some research shows that irregularities in the torso's slumber clock may play a role in depressive symptoms, and returning sleep to a healthy pattern is oftentimes a focus of treatment.

Increased Inflammation Factors

Chronic inflammation in the body is tied with an increased risk of everything from diabetes to middle disease to Alzheimer'south affliction. Certain lifestyle factors like smoking, existence obese, and prolonged infections tin contribute to inflammation, and getting besides footling or likewise much sleep may also play a part.

Inflammation in the body is measured by levels of cytokines (too chosen C-reactive proteins, or CRP). One study compared CRP levels and sleep durations in a large group of adults, finding that male and female long sleepers had elevated levels.

Some differences were seen among races in the study though, suggesting slumber duration may not be ane-size-fits-all. Elevated CRP was seen in:

• Whites sleeping less than five and more than nine hours.
• Hispanics/Latinos sleeping for more than ix hours.
• African-Americans sleeping less than five and eight hours.
• Asians sleeping for more than nine hours. Interestingly, Asians sleeping five to six hours had the lowest levels, a design mimicked in another Taiwanese study.

Ii previous studies too found links betwixt inflammation and longer sleep. One showed that female person long sleepers had 44% higher CRP levels compared to women sleeping seven hours. Another found that CRP levels increased by eight% for each additional hour of sleep across the norm (7-8 hours), adjusting for factors like body mass, age and sleep apnea.

Increased Hurting

While many times it can seem intuitive to residual more when we're in pain, research shows that in some cases too much sleep can exacerbate symptoms.

Back hurting tin can worsen from too little activity or spending also much time in bed. Sleeping in an un-ergonomic position or using an erstwhile or unsupportive mattress tin also worsen back pain. Combined with staying still for a long period of time, these factors mean many people awake with worse back pain especially when spending longer amounts of time in bed. That'south why we recommend those with existing aches and pains to invest in the best mattress for back pain— like a bed built to promote healthy spinal alignment can mitigate discomfort.

Oversleeping is as well linked with higher rates of headaches. Referred to as a 'weekend headache,' sleeping in may trigger migraines and tension headaches. The crusade isn't necessarily sleep itself, though, as some researchers link it with caffeine withdrawal or increased stress.

Impaired Fertility

A report of Korean women undergoing in vitro fertilization therapy establish that women who slept vii to eight hours had the best chances of conceiving. The moderate sleepers had the highest pregnancy rates (53%) compared to those sleeping six hours or less (46%) and those sleeping nine to eleven hours (43%). Study authors advise sleep exterior the normal range could be affecting hormones and circadian cycles, impairing fertility.

Impaired Glucose Tolerance

Glucose tolerance refers to the trunk's power to process sugars, and impaired glucose tolerance is associated with insulin resistance and is a take a chance factor for type ii diabetes and center disease.

A Canadian study looked at lifestyle habits of 276 people over six years, finding that people with long and short slumber durations were more than likely to develop impaired glucose tolerance and diabetes during the timespan compared to normal sleepers (20% versus 7%). A contempo review of diabetes and slumber studies found consistent relationships between increased risks of blazon ii diabetes and both brusk and long sleep as well.

Increased Weight Gain

Using the same data as the previous six-year Canadian study, researchers too found links between weight gain and sleep. Short and long sleepers both gained more weight than normal sleepers over the six-yr period (1.98 kg and one.58 kg) and were more likely to experience a significant weight gain. People sleeping over nine hours were 21% more likely than normal sleepers to become obese during the written report.

Other studies generally only support trends of higher body weight for brusk sleepers, but it could be that associated factors like diabetes risk contribute to weight gain for long sleepers.

Higher Centre Disease Risk

Using information from the large National Wellness and Nutrition Examination Survey (NAHNES), researchers linked both brusque and long sleep with a higher chance of coronary heart disease and stroke. The study found that people sleeping more than than eight hours per night were twice every bit likely to take angina chest pain caused past reduced claret flow) and ten% more likely to have coronary heart illness.

Analysis of the information from the Nurses' Health Study, which involved over 71,000 middle-aged women, as well found connections between slumber length and heart health. Compared to normal eight-hour sleepers, women sleeping nine to xi hours per night were 38% more likely to take coronary centre illness.

College Stroke Risk

A recent study from the University of Cambridge researchers looked at information from around 9700 Europeans over a catamenia of 11 years. People who slept over eight hours were 46% more than likely to take had a stroke during the report menses after adjusting for comorbid factors. People whose sleep duration had increased during the written report had a 4 times higher adventure of stroke than consequent sleepers, suggesting that longer sleep could be an important symptom or warning sign of stroke gamble.

Data from older NHANES surveys also found a meaning human relationship was found between long sleep and stroke risk. People who slept more than than eight hours had a fifty% higher risk of stroke than people who slept six to viii hours. People who slept over eight hours and who also had daytime drowsiness had a 90% higher stroke take a chance compared to normal sleepers.

College All-Cause Mortality Risk

In addition to (and possibly equally a result of) all of the other associated wellness issues similar obesity, middle disease, and stroke, longer-than-normal sleeping is also linked with a higher risk of expiry in general.

In information from the second Nurses' Wellness Study, researchers sought to see what types of habits of lifestyle factors showed the strongest relationships between long sleep and increased mortality adventure. It's suggested that several things might contribute to the higher chance of expiry, only based on their statistical analysis, the strongest influential factors were identified as depression and low socioeconomic status. In the Nurses' Report data, long sleep was likewise associated with numerous other conditions from obesity to multiple sclerosis to asthma to depression and antidepressant employ.

To further get an thought of why people who sleep longer tend to have higher rates of death in long-term studies, clinical psychologist and sleep specialist Dr. Michael Grandner led a literature review that identifies a few potential causes:

• Sleep fragmentation: More time in bed is linked with more frequent wakings after slumber and reduced sleep efficiency (more time spent awake in bed).
• Fatigue: Fatigue and languor can cause longer sleep, and sleeping longer tin can make people feel more lethargic.
• Allowed function: Longer slumber can influence the expression of cytokines.
• Photoperiodic abnormalities: Spending a long time in the darker rooms could affect the cyclic cycle.
• Lack of challenge: Spending a lot of fourth dimension in bed may give less time for beneficial challenges (such equally practice).
• Underlying affliction: Obstructive sleep apnea, low, coronary disease, and generally declining wellness.

The Chicken and Egg Dilemma

Looking at the data on the furnishings of oversleeping, the question of "which came outset" is a adequately prominent one for researchers. Does oversleeping itself harm wellness, or practise certain illnesses cause oversleeping?

Whether or not long slumber is the cause or the result is ofttimes not immediately discernible with the data that look at big groups of people and self-reported habits, however. Some studies indicate getting too much slumber or being overly sedentary may trigger certain problems, while other times the desire for more residue information technology could a byproduct of co-occurring processes.

Some researchers as well highlight that the healthiest people may just need less rest while unhealthy people tend to need more due to known or undiagnosed problems. Ane way to test the idea of cause and outcome for some of the shorter term conditions are controlled studies in which normal sleepers rest for longer hours and changes are observed.

A review of controlled studies on extended sleep finds that when adults sleep longer than normal, they tend to report increased fatigue, irritability and languor — maybe triggering the desire to sleep more and perpetuating a bike. Also reported are lower mood, slower reaction time, poorer math performance and more fragmented sleep, which has several health implications likewise.

Other research of young adults showed that spending an boosted 2 hours in bed each dark over three weeks resulted in participants feeling more depressed, reporting more soreness and back hurting, and they also showed elevated inflammation markers.

Setting the Stage for Healthier Sleep

The field of slumber science is however looking into the crusade and effect relationship betwixt oversleeping and health, but some habits and steps that promote improve quality sleep and healthy sleep duration are known.

While a modest percentage of people naturally sleep longer, for many long sleepers (especially whose slumber needs have changed), there are certain atmospheric condition, behaviors and ecology factors that tin can increment sleep need or affect sleep quality (making you feel less rested on a normal corporeality).

To get an idea of how to avert oversleeping and become healthier Zzz's, we reached out to a few sleep experts for their words of wisdom. Here'south what they had to say:

Dr. Robert Rosenberg

Likewise much sleep on a regular ground tin increment the risk of diabetes, center disease, stroke, and decease according to several studies washed over the years. Too much is defined as greater than nine hours.

The most common crusade is non getting enough sleep the night before, or cumulatively during the week. This is followed past sleep disorders such as slumber apnea, idiopathic hypersomnolence, too as depression.

Preventing oversleeping:

1. Get plenty sleep, 7 to nine hours a night.
2. Do non oversleep on weekends this throws your circadian rhythms off and makes falling asleep even more difficult when the work week comes along.
3. Expose yourself to vivid sunlight upon awakening. Consider leaving the drapes or blinds open at night. That morn sunlight will help you to wake up.
4. Consider getting a dawn sunlight emitting warning clock. Many of my patients are using them. You tin set the dawn calorie-free to start filling your room with lite xv to 30 minutes before the alarm goes off.
5. Avoid excessive naps especially after 4 PM. These may make it more difficult to fall comatose and result in oversleeping. The same goes for excessive caffeine and blue light exposure close to bedtime.

At that place are myriad reasons to avoid oversleeping from loss of your chore to missing out on mornings with your family. Even so, if you go along to have this trouble and struggle to wake up brand sure in that location is not an underlying sleep disorder at fault.

Dr. Robert Rosenberg is a sleep medicine specialist and author of Sleep Soundly Every Night, Experience Fantastic Every Solar day: A Md's Solution to Solving Your Sleep Problems.

Nancy H. Rothstein

If y'all oversleep ofttimes, you need to enquire yourself WHY. It'south time to accept a close look at your sleep and sleep habits. Showtime keeping a log of what you are doing in the hour before you go to bed.

If you are on tech devices or watching TV, it's fourth dimension to set your smartphone downwardly an hour before bed and Plough OFF Applied science. Your busy mind and body need to gear down in preparation for bedtime, not to mention the negative touch on of blueish light from the devices on your natural sleep/wake wheel. Find relaxing and calming things to do, such as reading a book or mag. But Not on a tech device! Drinking caffeine in the hours earlier bed tin can also impact your sleep quality.

Bottom line is that if you are oversleeping regularly your body is SPEAKING TO You lot. Are yous listening? Our trunk clock, as well known as circadian rhythm, functions all-time when we have a consistent sleep and wake fourth dimension. Sounds possible but how practice you enact this?

Preventing oversleeping:

• Select your optimal number of sleep hours to part at your best.
• Then, determine your WAKE Fourth dimension, likely based on your work schedule or family demands.
• Become Up at the SAME Time EVERY Mean solar day, including weekends.
• Put your alarm clock across the room. When it rings, Go Upwards. NO snooze push button.
• Go to bed at the Same Time EVERY Night, inside most one/ii hour range.
• COMMIT to this for at least two weeks, with a goal of 4, then reevaluate your sleep and wake times.

If y'all do ameliorate your sleep habits and later a few weeks are yet oversleeping, it'due south time to see your physician to assess whether you may take a sleep disorder needing diagnosis and treatment. Slumber is a necessity, both in quality and quantity.

Nancy H. Rothstein, MBA, is The Sleep Ambassador and Manager of CIRCADIAN Corporate Sleep Programs.

Dr.  Nerina Ramlakhan

Oversleeping usually isn't most needing more slumber – it'south unremarkably about beingness exhausted because of some other physical, mental, emotional, or spiritual deficit.

Preventing oversleeping:

1. Set an warning or two.
2. Get to bed before midnight – the 90min sleep phase before midnight is very rejuvenating and volition help to forbid morning fatigue.
3. Consume breakfast within 30 minutes of rise. People who eat breakfast are more than likely to wake with energy and habitually eating breakfast increases metabolism (and promotes improve sleep at night).
4. Drift off to sleep thinking of something – even small – that you're looking forward to the next day.
5. Withdraw consciously from technology to enable your sleep to hit deeper levels so you wake up more refreshed.
6. Deal with emotional gremlins which might be causing y'all to escape into sleep and pull the duvet over your head.
7. Accost the true sources of your fatigue – do you demand to practice more than? Eat more healthily? Become a new chore? Leave that toxic relationship?
8. Alive a meaningful and purposeful life – know what you intendance about and practice it. People who have a purpose tend to wake up with energy.

Dr. Nerina Ramlakhan is a physiologist, slumber and stress management proficient who helps anybody from stressed-out mums to Premiership footballers and MPs improve the quality of their sleep and free energy levels. Nerina runs slumber and wellness programmes at The Nightingale Hospital and is the author of Tired just Wired.

Sleeping Well: The Well-nigh Of import Things You Tin can Exercise

Based on our experts' advice and electric current opinions on healthy sleep hygiene practices, here are the central things you can exercise to promote good slumber habits and ensure your body gets the ideal amount of residuum.

Eat Healthily

Research links eating a counterbalanced diet with a wide multifariousness of nutrients and adequate calories, carbohydrates and fats with normal sleep durations. In ane big study of diet and lifestyle habits using NHANES information, long sleepers tended to swallow less variety of foods and fewer carbohydrates and calories overall. Their diets were likewise lower than normal sleepers' on a few nutrients:

• Theobromine – found in chocolate and to a lesser extent in guarana.
• Dodecanoic acid – establish in coconuts, kokosnoot oil, and palm kernel oil.
• Choline – found in shrimp, fish, eggs, turkey, soy and some nighttime leafy greens.
• Selenium – found in brazil nuts, fish, shrimp, turkey, craven, beef and some whole grains.
• Lycopene – found in guava, watermelon, cooked tomatoes, cherry cabbage, and crimson peppers.
• Phosphorus – constitute in pumpkin seeds, sunflower seeds, eggs, fish, brazil nuts, lean meats, tofu, and lentils.

Attempt to include a diverse range of fruits, vegetables, lean proteins, nuts, and grains so your body receives the minerals, vitamins, and nutrients it needs to function.

Things like watermelon, tomatoes, carrots, leafy greens, walnuts, almonds, chicken, wild salmon, and whole grains similar oats, wheat, millet and amaranth all supply slumber-supporting nutrients. Pure water intake is also important — people who had improve sleep drank plenty of obviously water throughout the day.

But, don't eat likewise much besides shut to bedtime, every bit heavy, fatty or spicy midnight snacks could backfire and keep you lot up or affect sleep quality. It'southward best to balance intake throughout the day and perhaps have a healthy dinner that includes a saccharide. Reach for lighter simply satiating things like crackers and natural peanut butter, a banana, a depression-saccharide yogurt or a piece of toast if you lot do need a nibble close to bedtime.

Get Exercise

Engaging in regular activity and moderate practice helps promote higher quality sleep and healthy sleep duration. While studies on exercise and sleep largely focus on reducing insomnia, it tin can assist long sleepers, too. Getting higher quality of sleep and waking less during the night can help you experience more rested and energized during the 24-hour interval.

Go Consistent Sunlight

Our bodies' circadian clocks guide the release of hormones and neurotransmitters that tell us when to be awake and when to sleep. It takes its cues from things similar behavior patterns, temperature, surround, and particularly, light.

Exposing yourself to direct sunlight early in the morning supports circadian rhythms (and Vitamin D product, which may play a role in sleep hormone melatonin). Sip your morning coffee outside, take an early walk, or park further from your office to catch some rays. Working near a well-lit window tin also exist helpful. If you accept a hard schedule or live in a climate where getting morning sunlight isn't possible, light therapy may be beneficial.

Stick to a Regular Bedtime and Wake Fourth dimension

Another important way to support your body's internal clock is to make your bedtime and wake time more consistent. As explained by Dr. Rosenburg above, irregular hours can throw off rest, making it harder to fall asleep on nights later on sleeping in and leading you to be tired the next day.

When bedtimes and wake times are regular, your body's systems learn when information technology's fourth dimension to initiate drowsiness and when it's fourth dimension to be awake.

Time Caffeine Correct

We all know caffeine shut to bed is a sleep no-no, just drinking java and tea fifty-fifty in the afternoon can take an impact on balance quality. Being wired at dark can ruin your sleep, leaving you tired and prone to oversleeping the next day.

It can take upward to 12 hours for the furnishings to completely dissipate, and then endeavor limiting caffeine to the commencement few hours you're awake or at to the lowest degree before lunchtime.

Ready Your Bedroom Upward For Success

Pay close attention to your sleep space to make sure lights, sounds and temperatures are optimal for rest.

• Darkness. Darkness supports melatonin release, while bright lights from TVs, computers, and smartphones go along you lot upwardly later. Start dimming lights in the hr before bed and switch off electronics at least 30 minutes earlier you turn in. If you lot live in a well-lit area, coma drapes or an heart mask may be a good partner.
• Calm noises. Disruptive sounds can make it hard to fall asleep and can impact sleep during the nighttime. If you prefer consummate quiet, earplugs or noise-canceling headphones can help. If you prefer background noise, try sound conditioner/white noise machines or apps that play white and nature sounds
• Condolement. Your mattress tin can play a role in sleep, especially when it comes to pain and tossing and turning. Age is important — the boilerplate bed is meant to concluding around eight years, so if your'south is older, information technology may be lacking support and condolement. Finding the best mattress with the correct firmness and comfort level for your sleep position also plays a role. If you're feeling aching on waking or not sleeping well, accept a closer look at your bed. If you're a side sleeper, get the best mattress for side sleepers for condolement and support.
• Temperature. Cooler temperatures support better slumber. Set your thermostat in the 62 to seventy range, and opt for breathable sheets, blankets, and pajamas. Materials similar cotton and wool aid back up a balanced trunk temperature and go along you comfortable throughout the night.

If you lot're practicing good sleep hygiene habits and you find you still demand an excessive corporeality of rest, or if your sleep need has changed without an obvious crusade, consult your doctor. Increased sleep needs can be a symptom of things like hypothyroidism, heart problems, depression (even low-level), and slumber apnea. Your md tin assess your symptoms and determine the best manner to approach improving rest.

As with many other aspects of wellness, moderation tends to be key when it comes to sleep. Much is said nigh the dangers of too footling sleep, but it seems it is possible to have besides much of a good thing. Regularly sleeping in excess of nine hours is linked with lower mental and physical health — making information technology important to strive for a "normal" amount of sleep and to be aware of changes in your torso'south sleep demand that may bespeak other concerns.

Do you lot tend to oversleep or slumber longer than normal? How do y'all detect activity level, foods, or things you lot do before bed affecting your sleep need?

manesscoultoy.blogspot.com

Source: https://amerisleep.com/blog/oversleeping-the-health-effects/

Share this post