Sleeping in on the weekend: Everyone dreams of that! Plus, getting enough sleep is important for our health. But at what point are we sleeping too much? In our blog post, learn all about the right amount of sleep, why too much sleep can be bad for you and your health, and tips to help you find your optimal sleep rhythm.
What happens if we sleep too much?
Experts recommend an optimal amount of sleep of 7–9 hours. People who consistently sleep less than that will soon notice a significant decline in their cognitive abilities. However, sleeping too much also has negative effects on our health. Studies have shown that in both cases, logical thinking suffers and language skills decline.
If we sleep too much, it can also affect our health. Research has shown that chronic late sleepers often struggle with back pain, depression, or even heart problems.
If we sleep longer than our bodies need for nighttime recovery, the quality of our sleep suffers in the long run. This often results in waking up during the night. We start the day feeling exhausted and struggle with fatigue. Our metabolism also suffers when we get too little sleep—but also when we get too much. Contrary to what was long believed, it’s not just too little sleep that affects metabolism. Recent studies also identify too much sleep as a trigger for metabolic syndrome and, therefore, as a cause of obesity. This disrupts the hormones responsible for regulating hunger and energy expenditure. We therefore recommend that you aim for a healthy balance.
5 Sleep Stages for Restful Sleep
Sleep quality plays a major role in waking up feeling refreshed in the morning. Sufficient periods of deep sleep during the night ensure healthy and restful sleep. Therefore, the rule is: prioritize quality over quantity. A restful night’s sleep is divided into five sleep stages, which we cycle through several times. These five stages begin with the falling-asleep stage, followed by the REM sleep stage, the light sleep stage, and the deep sleep stage. The waking-up stage—which marks the transition from night to day—is not included in this count.
During the falling-asleep phase, the body gradually winds down. The heart rate, breathing, and blood pressure slow down, and relaxation sets in. If we remain undisturbed during this phase, we transition into the deep sleep phase, which is preceded by the REM sleep phase.
The name of this phase comes from the term “Rapid Eye Movements,” because during this phase the eyes move rapidly back and forth. We dream intensely during this phase, but our bodies are effectively paralyzed. This paralysis is a protective mechanism of our body that prevents us from physically acting out the movements we see in our dreams.
This is followed by a light sleep phase before our body transitions into the deep sleep phase. During the subsequent deep sleep phase, our body reaches a state of maximum relaxation. In this state of deep relaxation, the body can fully regenerate and recover from the day’s activities. As this phase draws to a close, the body transitions back into the REM phase, and the cycle begins anew from this point. We go through this cycle several times during the night until we are well-rested and ready for the new day. We then enter the waking phase, during which we slowly awaken. If we have gone through the individual phases several times during the night, we wake up feeling relaxed and well-rested.
If we consistently sleep too much or for too long, our bodies may have difficulty entering the deep sleep phase. The result: We don’t feel fully rested and wake up feeling exhausted. Sleeping for too short a time has the same effect. People who don’t get enough sleep don’t enter the deep sleep phase but remain in the light sleep phase the entire time. Therefore, try to get at least 7–8 hours of sleep, but no more than 7–8 hours, to make the most of the various sleep cycles.
A Relaxing Bedtime Routine for Better Sleep
Get a more restful night’s sleep by maintaining a regular sleep schedule. It doesn’t matter when you go to bed—what’s important is that you always go to sleep at the same time. A relaxing bedtime routine helps you wind down. If you go to bed at the same time every night, your body will quickly adjust to a consistent bedtime. A few simple tricks can make it even easier to relax: A cup of lavender tea or a warm bath in the evening can help you fall asleep and have a calming effect. For a change, try putting your cell phone aside and reading a good book. You’ll soon notice that a consistent routine makes it easier to fall asleep.
A healthy sleep environment is also important for sleeping well and waking up feeling refreshed. Only when you’re comfortable can you sleep through the night. Bedding made from high-quality natural materials ensures a night’s rest free of harmful substances. Natural latex mattresses, in particular, are ideal for restful sleep on natural materials. Thanks to their high point elasticity, they adapt perfectly to different body shapes and sleeping positions. In addition, their high breathability creates a refreshing sleeping environment. They support your natural sleep cycle and allow you to start the day feeling refreshed.
Summary – It is possible to sleep too much, but it isn't necessarily harmful!
If you notice that you’re consistently sleeping too much and starting your day feeling exhausted, try gradually reducing the amount of time you sleep. If you’re not performing well during the day and feel sluggish, then it’s time to make a change. Try to create a healthy sleep environment that promotes restful sleep. Simple tricks can also help you sleep better and more deeply. In our blog post, we’ve summarized some helpful tips for you. After all, only those who sleep well at night are ready to start the day after 7–9 hours of sleep.
Don't worry, though: Even if we sleep too much every now and then, this shouldn't have any negative effects on our health. Sleep needs vary from person to person and always depend on one's current life situation. If you feel well-rested and refreshed during the day, you’re doing everything right. What’s much more important is a healthy and regular sleep schedule. With the help of a relaxing evening routine, you’ll fall asleep faster and find it much easier to wake up. So enjoy sleeping in on the weekends to the fullest!