It’s common for adults to feel like they need more than the recommended 7-9 hours of sleep per night. However, regularly sleeping more than 9 hours may be a sign of an underlying health condition. This article explores the reasons why you may feel like you need 9 or more hours of sleep each night.
Normal sleep needs
The amount of sleep a person needs varies depending on factors like age, lifestyle and overall health. Here are some general guidelines for normal sleep needs:
| Age | Recommended Hours of Sleep |
|---|---|
| Newborns (0-3 months) | 14-17 hours |
| Infants (4-11 months) | 12-15 hours |
| Toddlers (1-2 years) | 11-14 hours |
| Preschoolers (3-5 years) | 10-13 hours |
| School-age children (6-13 years) | 9-11 hours |
| Teenagers (14-17 years) | 8-10 hours |
| Adults (18-64 years) | 7-9 hours |
| Older adults (65+ years) | 7-8 hours |
As you can see, most adults only require 7-9 hours of sleep per night. Anything more than 9 hours on a regular basis may be considered oversleeping.
Reasons for needing extra sleep
There are a few reasons why someone may feel like they require more than 9 hours of sleep each night:
Not getting enough sleep
If you consistently do not get 7-9 hours of sleep per night, you may start to feel like you need extra sleep. Not getting enough sleep builds up a “sleep debt” that makes you feel tired and crave extra sleep. Ideally, you should pay back this sleep debt by temporarily getting extra sleep. Once your sleep debt is paid off, you’ll likely feel refreshed on just 7-9 hours.
Poor sleep quality
The quality of your sleep also impacts how rested you feel. You can sleep for 8 hours but still feel unrefreshed. Poor sleep quality can be caused by:
- Sleep disorders like insomnia or sleep apnea
- Frequent nighttime awakenings
- Environmental factors like noise, light, or uncomfortable temperatures
- Medications, drugs, or alcohol
- Underlying health issues
Improving your sleep hygiene and addressing any underlying issues can enhance sleep quality so you feel rested on less sleep.
Lifestyle factors
Unhealthy lifestyle habits can increase your sleep needs, such as:
- Lack of exercise
- Poor diet
- High stress levels
- Excessive screen time before bed
- Frequent jet lag or shifting work schedules
Making positive lifestyle modifications can optimize your energy levels so you don’t need to oversleep.
Mental health disorders
Some mental health issues are associated with excessive sleepiness:
- Depression – Oversleeping is a common symptom of depression.
- Bipolar disorder – The “depressed” phase may cause oversleeping.
- Schizophrenia – Excessive drowsiness is a common side effect of antipsychotic medications used to treat schizophrenia.
- Seasonal affective disorder (SAD) – The winter months can trigger symptoms of fatigue and prolonged sleep.
Treating the underlying mental health disorder can help minimize excessive sleep needs.
Other medical disorders
A wide range of medical conditions are linked to increased sleepiness, such as:
- Sleep apnea – This disorder causes impaired breathing during sleep, leading to poor sleep quality and daytime fatigue.
- Narcolepsy – A chronic neurological disorder characterized by overwhelming daytime sleepiness.
- Thyroid disorders – Both overactive and underactive thyroid can cause fatigue.
- Chronic fatigue syndrome – Also known as myalgic encephalomyelitis, this involves extreme fatigue not improved by sleep.
- Anemia – Low red blood cell count reduces oxygen delivery, triggering tiredness.
- Diabetes – Uncontrolled blood sugar levels can disrupt sleep.
- Congestive heart failure – Poor circulation causes fatigue.
- Neurological disorders – Conditions like Parkinson’s disease are associated with excessive daytime sleepiness.
- Cancer – Fatigue is a common symptom, especially during and after treatment.
Seeing your doctor to identify and manage any underlying disorders can help minimize excessive sleep needs.
Dangers of oversleeping
While it’s important to get sufficient sleep, regularly sleeping more than 9 hours may cause issues like:
- Daytime fatigue, brain fog, and sleep inertia upon waking
- Weight gain
- Impaired glucose metabolism and increased diabetes risk
- Increased inflammation
- Higher risk of heart disease, stroke, and premature death
- Depression and other mood changes
- Headaches
- Muscle pain and stiffness
Oversleeping disrupts your natural circadian rhythms and sleep-wake cycles which can negatively impact physical and mental health.
Tips for adjusting your sleep needs
If you consistently feel like you require 9+ hours of sleep, consider these tips:
Improve sleep hygiene
Follow good sleep habits like:
- Limit daytime naps to 30 minutes
- Sleep and wake at consistent times
- Make your bedroom cool, dark and quiet
- Avoid electronics before bedtime
- Limit caffeine, alcohol and heavy meals close to bedtime
- Exercise regularly but not right before bed
- Relax through meditation, gentle music or reading before bed
Address underlying issues
Consult your doctor if you suspect your oversleeping may be linked to:
- Sleep disorders like sleep apnea
- Mental health conditions
- Other medical problems causing fatigue
- Medication side effects
Treatment can help improve sleep quality and normalize your sleep needs.
Optimize your lifestyle
Make healthy changes like:
- Following a nutritious diet
- Starting an exercise routine
- Reducing stress through yoga, massage, or counseling
- Avoiding excessive alcohol intake
This supports normal energy levels so you feel refreshed on a healthy amount of sleep.
Bright light therapy
Exposure to bright light in the mornings can help regulate your circadian rhythm. This enhances nighttime sleep quality so you need less overall sleep.
Cognitive behavioral therapy (CBT)
CBT is effective for insomnia and can help change negative thoughts or behaviors that contribute to excessive sleepiness.
Conclusion
Needing more than 9 hours of regular sleep may often signify an underlying issue. Improving sleep habits, getting optimal treatment for any disorders present, and adopting a healthy lifestyle can typically resolve excessive sleepiness. But persistent symptoms should be evaluated by your doctor. Oversleeping provides no extra health benefits and may even be detrimental. Most adults feel their best on just 7-9 hours per night.