We’re often bombarded with reminders from the media and social platforms about the importance of getting enough sleep. You’ve likely heard it all before—too little sleep can harm your brain, heart, overall health, even your skin and libido.
But what about getting too much sleep? Recent findings suggesting that sleeping over nine hours might be more harmful than too little sleep can leave you feeling frustrated and unsure of what to believe.
It’s easy to feel overwhelmed and concerned.
Determining Optimal Sleep Duration and Its Health Implications
So, how much sleep do we really need? And what does regularly sleeping a lot say about our health? Let’s take a closer look at the research.
Like diet and exercise, sleep is a fundamental part of good health.
While we rest, our bodies undergo important processes that help us function during the day. These include muscle repair, memory formation, and emotional regulation.
According to the Sleep Health Foundation—Australia’s leading nonprofit for evidence-based sleep guidance—adults should aim for seven to nine hours of sleep each night.
Short Sleep May Work for Some, But Most Face Health Drawbacks
Some people naturally need less and can thrive on under seven hours. But for most, consistently getting too little sleep can lead to short-term issues like fatigue, irritability, poor focus, and increased stress.
Over time, chronic sleep deprivation is a serious health risk. It’s associated with conditions such as heart disease, stroke, type 2 diabetes, mental health disorders like depression and anxiety, certain cancers, and even early death.
It’s well established that too little sleep is harmful—but what about getting too much?
A recent study analyzed data from 79 previous studies that tracked participants for at least a year to explore how sleep duration affects health outcomes and mortality risk.
The findings showed that people who slept less than seven hours per night had a 14% higher risk of dying during the study period compared to those who slept between seven and eight hours—a result that aligns with the known dangers of insufficient sleep.
Oversleeping Linked to Even Higher Mortality Risk
More surprisingly, those who slept more than nine hours a night had an even greater risk: a 34% increase in mortality compared to the seven-to-eight-hour group.
This echoes a 2018 review of 74 studies, which found that sleeping over nine hours was associated with a 14% higher risk of death over periods ranging from one to 30 years.
Other research has linked oversleeping—defined as exceeding the recommended sleep duration for your age—with issues like depression, chronic pain, weight gain, and metabolic disorders.
Correlation, Not Causation
While this may seem worrying, it’s important to note that these studies show a correlation, not a direct cause. In other words, sleeping too much doesn’t necessarily cause poor health or early death.
There may be several factors at play. People with chronic illnesses often sleep longer, either because their bodies require extra rest to heal, or because symptoms and medication side effects keep them in bed longer. Additionally, poor sleep quality might lead them to spend more time trying to rest, even if the sleep isn’t restorative.
Long Sleep May Reflect Underlying Health or Lifestyle Issues
We also know that common risk factors for poor health—like smoking and being overweight—are linked to poor sleep. This suggests that longer sleep durations may reflect underlying health issues or lifestyle factors, rather than being the direct cause of poor health.
In short, sleeping too much may be a sign of poor health, not the source of it.
Sleep needs vary from person to person, and researchers don’t yet fully understand all the reasons why some people sleep more or less than others.
How Sleep Needs Change with Age
Age plays a role. Teenagers, for instance, often need more sleep—around eight to ten hours—and naturally tend to fall asleep and wake up later. Older adults might spend more time in bed, but their actual sleep requirement typically remains the same as when they were younger.
For most adults, seven to nine hours of sleep per night is ideal.
But it’s not just about quantity. Sleep quality and maintaining a consistent sleep-wake schedule are equally—if not more—important for your health.
Many Australians aren’t getting enough sleep, so the priority should be ensuring adequate rest rather than worrying about sleeping too much.
To improve your sleep, get exposure to sunlight and stay physically active during the day. In the evening, stick to a regular routine, avoid screens before bed, and create a quiet, dark, and comfortable sleeping environment.
If you consistently find yourself sleeping far more than usual, it could be your body signaling an underlying issue.
Read the original article on: Science Alert
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