Sleep is Essential — But So is Balance
Sleep, along with nutrition and physical activity, forms one of the three essential pillars of health. During sleep, the body engages in vital processes like muscle repair, memory consolidation, and emotional regulation.
According to the Sleep Health Foundation, the recommended sleep duration for most adults is seven to nine hours per night. While some people are naturally “short sleepers” and can function well with less, most will experience negative short- and long-term effects if they routinely sleep less than seven hours. These include increased risks of:
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Cardiovascular disease
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Type 2 diabetes
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Mental health issues (like depression and anxiety)
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Certain cancers
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Reduced cognitive function and early death
So, Can Too Much Sleep Be Harmful?
Several large-scale studies have suggested a correlation between oversleeping and increased health risks. A recent meta-analysis of 79 studies found:
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People sleeping less than 7 hours had a 14% higher risk of death.
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Those sleeping more than 9 hours had a 34% higher risk of death compared to those sleeping 7–8 hours.
A similar 2018 review found a 14% increased mortality risk for people who regularly slept more than nine hours.
Additionally, oversleeping has been associated with:
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Depression
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Chronic pain
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Obesity
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Metabolic disorders
But experts caution: correlation doesn’t equal causation.
What Does Oversleeping Actually Indicate?
Experts believe sleeping too much may be a symptom, not a cause, of poor health. People dealing with chronic illness, pain, medication side effects, or mental health issues may spend more time in bed or need additional rest. They may also experience low sleep quality, leading them to stay in bed longer in an attempt to recover.
Moreover, unhealthy lifestyle factors — such as smoking, sedentary behavior, or poor diet — often coexist with sleep disturbances.
What’s the Ideal Amount?
Sleep needs can vary by individual and age:
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Teenagers: 8–10 hours
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Adults: 7–9 hours
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Older adults: Same as younger adults, unless impacted by illness or sleep disorders
However, quality of sleep and consistency of bedtime and wake time are equally important. Irregular sleep schedules can disrupt your body’s circadian rhythm and cause fatigue, even with sufficient sleep duration.
The Bottom Line
With many people still struggling to get enough sleep, the focus should remain on achieving adequate, high-quality rest, rather than worrying about occasional oversleeping.
To improve sleep hygiene:
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Get sunlight exposure and stay physically active during the day
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Avoid screens before bedtime
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Maintain a consistent sleep schedule
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Ensure your bedroom is quiet, dark, and comfortable
If you regularly sleep much longer than usual and feel fatigued or unwell, it may be worth speaking to your GP. Oversleeping could be a signal of an underlying health issue, not the issue itself.
For more information and sleep resources, visit the Sleep Health Foundation website.
(Source: The Conversation)
