Do you often find it hard to get enough nightly sleep, leading to sleep deprivation? Or maybe you sleep as much daily as your schedule allows. None of these is healthy, and a new study suggests that you may run the risk of metabolic issues. Maintaining a consistent routine impacts when individuals fall asleep and wake up, essential for mood and concentration and preventing health issues like obesity and diabetes.
How Much Sleep is Too Much?
Recent reviews of current research by National Sleep Foundation experts widen the spectrum of healthy sleep duration. They claim it’s normal and healthy for most adults between 18 and 64 to sleep for seven to nine hours.
The “right” amount of sleep is particular to the individual because some people may feel fantastic after seven hours, and others may need a little longer. However, most research and experts consider an excessive or prolonged amount of sleep for adults to be over nine hours.
Understanding Excessive Sleep
Excessive sleep, also known as hypersomnia, is a sleep disorder characterized by excessive daytime sleepiness and a persistent need to sleep. Various factors, including sleep apnea, narcolepsy, and certain medications, can cause this condition. People with hypersomnia often find it challenging to stay awake during the day, even after a whole night’s sleep, which can significantly impact their daily lives. Improving sleep hygiene can help manage hypersomnia and reduce excessive daytime sleepiness.
What is Hypersomnia, Excessive Daytime Sleepiness?
Hypersomnia, excessive daytime sleepiness, is a type of sleep disorder in which individuals experience overwhelming daytime drowsiness and a strong urge to sleep. Various factors, such as sleep apnea, narcolepsy, and certain medications, can trigger this condition. People suffering from hypersomnia may struggle to stay awake during the day, even after getting adequate nighttime sleep. Disruptions in the sleep cycle can exacerbate symptoms of hypersomnia.
This disorder can severely impact daily life, making it difficult to work, socialize, and engage in everyday activities. It can also increase the risk of accidents and other safety concerns. Treatment for hypersomnia typically involves addressing the disorder’s underlying cause and making lifestyle changes to improve sleep quality and reduce daytime sleepiness.
The Impact of Excessive Sleep on Metabolism
Excessive sleep can negatively affect metabolism, increasing the risk of weight gain, insulin resistance, and other metabolic issues. Too much sleep can also disrupt the body’s natural circadian rhythm, crucial in regulating appetite and metabolism.
During sleep, our bodies undergo various physiological changes that help regulate metabolism. For instance, the hormone leptin, which helps control appetite, is typically produced during sleep. However, during extended periods of sleep, the body’s energy expenditure decreases, meaning fewer calories are burned compared to periods of wakefulness. Excessive sleep can interfere with the production of leptin and other hormones, leading to changes in appetite and metabolism.
Moreover, excessive sleep can decrease physical activity, which is vital for maintaining a healthy metabolism. Physical activity helps burn calories and build muscle, improves insulin sensitivity, and reduces the risk of metabolic problems. Therefore, it’s essential to balance sleep duration to support metabolic health.
A Study Finds That Too Much Sleep Can Affect Health
We all know that too little sleep can affect our health, but to what degree can too much sleep affect our well-being?
The study also emphasized the importance of sleep quality and duration.
A recent study by researchers from South Korea’s Seoul National University College of Medicine found that extreme sleep is likely to raise the risk of metabolic syndrome.
The researchers calculated the sleep period by asking participants, “In the past year, on average, how many hours/minutes of sleep (including daytime naps) did you take per day?”
The researchers divided the amounts of sleep into four categories:
- less than 6 hours
- 6 hours to 8 hours
- 8 hours to 10 hours
- 10 hours or longer
Participants were identified as having metabolic syndrome if they exhibited at least three of the following criteria: high waist circumference, high triglyceride levels, low HDL cholesterol rates, high blood sugar hypertension, and elevated fasting.
Data showed that men who sleep less than 6 hours a day are more likely to have metabolic syndrome and heightened waist circumference than those who sleep 6 to 8 hours a day. Women who sleep under 6 hours are also more likely to have metabolic syndrome.
What is Metabolic Syndrome?
Metabolic syndrome refers to a series of risk factors for a disease that seems to heighten the chances of cardiovascular disease and type 2 diabetes. It is also known as insulin resistance syndrome.
The syndrome is not a specific condition, but it groups risk factors linked to a higher chance of cardiovascular disease and type 2 diabetes development.
The American Heart Association ( AHA) describes metabolic syndrome as a “cluster of metabolic disorders,” which includes high blood pressure, elevated levels of fasting glucose, and abdominal obesity, combined with an increase in the risk of cardiac disease.
The Role of Sleep in Regulating Appetite and Metabolism
Sleep plays a vital role in regulating appetite and metabolism, and sleep disruptions can significantly impact these processes. During sleep, our bodies produce hormones like leptin, which help suppress appetite and regulate hormone levels. This increases feelings of fullness and reduces the risk of overeating and weight gain.
Additionally, sleep helps regulate other hormones involved in appetite and metabolism, such as ghrelin and insulin. Ghrelin stimulates appetite, while insulin helps manage blood sugar levels. When we don’t get enough sleep, our bodies may produce more ghrelin and less leptin, leading to increased appetite and a higher risk of overeating. This imbalance can negatively impact metabolism, increasing the risk of weight gain, insulin resistance, and other metabolic issues.
Treating Your Sleep May Improve Your Health
Restful sleep is essential for healthy living. Maintaining a consistent routine can help individuals fall asleep more quickly and improve their sleep quality. Most people require 7 to 8 hours of sleep for optimal functioning. Improving sleep efficiency can help individuals achieve better rest and overall health.
With the advancement of technology, getting quality sleep is becoming increasingly challenging. The rise of smartphones and other screens wreaks havoc on our sleep levels. These devices make it impossible for the mind to unwind and focus on rest.
Enticare
Call us today to schedule a consultation with one of our sleep specialists at Enticare. We’ll work as a team to identify the source of your sleep problems and help you try to solve them. If you have sleep apnea for sleep or another sleep disturbance that keeps you awake at night, we have treatments to help you regain those precious hours of slumber.