- Most healthy adults should be getting between 7 to 9 hours of sleep each night.
- Oversleeping has been linked to negative health outcomes like heart disease, obesity, and diabetes.
- Some people do need more sleep — like children, teens, or those with an underlying health condition.
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Sleeping in on the weekends is a luxury many of us look forward to all week long. And while the occasional long sleep is generally nothing to worry about, oversleeping several days a week could be a sign that something more serious is going on.
Here's what you need to know about getting too much sleep.
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How much sleep is too much?
Unfortunately, there is no easy answer to what counts as oversleeping. Roy Raymann, PhD Chief Scientific Officer at SleepScore Labs, tells Insider that it depends on many factors like genetics, age, health, fitness level, activity, and the amount of stress a person is under.
For most adults, he says: "If you sleep more than nine hours a day, several days a week, and still feel tired during the day, you might be oversleeping."
However, Raymann also points out that sleeping more than nine hours on a regular basis is acceptable for young adults, people recovering from illness, or people recovering from several days in a row with less than adequate sleep.
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The right amount of sleep to get
Not sure how much sleep you actually need? The Journal of Clinical Sleep Medicine (JCSM) says adults, aged 18 to 60, should get seven to nine hours of sleep each night on a regular basis.
"That said, only a few people can do with less than five hours a night, without negative health and wellbeing consequences," says Raymann. Also, kids need more sleep than adults. Here's how long each age group should sleep each night, according to the CDC.
Infants (4 months to 12 months) | 12-16 hours |
Toddler (1-2 years) | 11-14 hours |
Pre-school (3-5 years) | 10-13 hours |
School Age (6-12 years) | 9-12 hours |
Teenagers (13-17 years) | 8-10 hours |
Adults (18-60 years) | 7 or more hours |
Adults (61-64 years) | 7-9 hours |
Adults (65+ years) | 7-8 hours |
It's important to note, says Raymann, that the hours of sleep are not equal to the amount of time spent in bed with the lights off and your eyes closed. To get the recommended minimum of seven hours each night, he says most people need to be in bed for almost eight hours.
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Oversleeping health risks
According to Johns Hopkins Medicine, the health problems associated with oversleeping are:
- Type 2 diabetes
- Heart disease
- Obesity
- Depression
- Headaches
- Greater risk of dying from a medical condition
But Raymann points out that these conditions might be a result of a chicken-and-egg type of problem. It's hard for researchers to determine which came first: Did the underlying disease cause the oversleeping or does oversleeping trigger the disease or medical condition?
Studies have also found there are links between oversleeping and unfavorable health outcomes. According to a 2014 survey published in PLOS ONE, long sleepers that slept over 10 hours a day had a higher body mass index (BMI). These long sleepers were also found to have a higher rate of depression.
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Insider's takeaway
In short, it's best to stick to the CDC's recommended sleep guide and consult a doctor if you're regularly sleeping more than 9 hours a day. More sleep may be necessary for these limited groups: people who are sick, children, teens, or those with an underlying medical condition.
Sara Lindberg is a contributing writer for INSIDER and a freelance health, fitness, and wellness writer. She holds a Bachelor of Science degree in exercise science and a Master's degree in counseling. She's spent her life educating people on the importance of health, wellness, mindset, and mental health. She specializes in the mind-body connection, with a focus on how our mental and emotional well-being impact our physical fitness and health.
I'm a health and wellness enthusiast with a deep understanding of sleep science and its impact on overall well-being. My expertise is backed by comprehensive knowledge and a commitment to promoting a healthy lifestyle.
Now, let's delve into the concepts presented in the article:
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Optimal Sleep Duration for Adults: The article emphasizes that most healthy adults should aim for 7 to 9 hours of sleep each night. This range is supported by the Journal of Clinical Sleep Medicine (JCSM) for adults aged 18 to 60. However, it also notes that individual factors such as genetics, age, health, fitness level, activity, and stress can influence the ideal amount of sleep.
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Factors Influencing Oversleeping: Roy Raymann, Chief Scientific Officer at SleepScore Labs, highlights that oversleeping is subjective and depends on various factors. For most adults, consistently sleeping more than nine hours a day, several days a week, and still feeling tired during the day may indicate oversleeping. Exceptions include young adults, individuals recovering from illness, or those compensating for inadequate sleep over consecutive days.
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Recommended Sleep Duration Across Age Groups: The CDC provides guidelines for different age groups:
- Infants (4 months to 12 months): 12-16 hours
- Toddlers (1-2 years): 11-14 hours
- Pre-school (3-5 years): 10-13 hours
- School Age (6-12 years): 9-12 hours
- Teenagers (13-17 years): 8-10 hours
- Adults (18-60 years): 7 or more hours
- Adults (61-64 years): 7-9 hours
- Adults (65+ years): 7-8 hours
It's essential to note that the hours of sleep mentioned are not equivalent to the time spent in bed, with actual sleep duration often requiring more time.
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Oversleeping Health Risks: The article outlines health risks associated with oversleeping, including:
- Type 2 diabetes
- Heart disease
- Obesity
- Depression
- Headaches
- Greater risk of dying from a medical condition
However, it's acknowledged that determining causality is challenging, and oversleeping might be both a symptom and a contributor to certain health conditions.
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Research Findings: Studies, such as a 2014 survey published in PLOS ONE, have linked oversleeping (more than 10 hours a day) to a higher body mass index (BMI) and an increased rate of depression.
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Recommendations and Conclusion: The article suggests adhering to the CDC's recommended sleep duration and consulting a doctor if regularly sleeping more than 9 hours a day. Exceptions are made for specific groups, including individuals who are sick, children, teens, or those with underlying medical conditions.
In summary, maintaining a balance in sleep duration according to age and individual needs is crucial for overall health, and oversleeping should be addressed if it becomes a consistent pattern.
