Excessive Sleep: Causes and Solutions for Long Sleep Duration

Excessive sleep duration

Hello Doctor: I have a problem with excessive sleep duration, but it does not affect my daily life.
However, I have noticed that my sleep time has gradually increased from about 8 hours a day to 10 hours, and now I almost need to sleep for 12 hours every day.
I go to bed late; I have tried going to bed earlier, but I still cannot wake up early.
I wake up at the same time regardless of when I sleep, which is almost always 12 hours later.
I usually go to sleep after 3 or 4 AM, and I wake up about three times from the time I fall asleep until I finally get up.
The first time is in the morning, the second time is around noon, and the last time is in the afternoon, after which I can be fully awake.
If I go to bed a bit earlier, around midnight, I still wake up three times, but the times are earlier, and I wake up around noon the next day.
I can get up to turn off the alarm, and I even get out of bed to do so, but I still cannot stay awake and end up going back to bed.
I am still a student and need to attend classes.
Previously, I could manage with 8 hours of sleep, but now I often skip morning or even afternoon classes to get my full 12 hours.
Although I rarely feel sleepy during class after getting enough sleep, I hardly attend classes! If I do not get enough sleep, I feel fatigued, but now that I am sleeping enough, I am starting to feel anxious because I feel like I am wasting my day.
I would like to ask which specialty I should consult for my situation.
Additionally, my sleep duration seems to be increasing; the longest I have slept was 16 hours, and that was even on a non-holiday! How can I stop myself from sleeping more and more? Thank you for taking the time to respond, and I wish you peace and happiness!

21-Sui Daxue Nüsheng, 20~29 year old female. Ask Date: 2004/05/02

Dr. Lin Mingxing reply Family Medicine

Dr.
Lin Ming-Hsing from the Family Medicine Department of Tainan Hospital, under the Ministry of Health and Welfare, responded that "circadian rhythm" is one of your key concerns, including the balance of hormones.
In fact, melatonin or light therapy may help address your issues, so it might be beneficial to consult a psychiatrist.
Tainan Hospital wishes you good health and lasting well-being.

Reply Date: 2004/05/02

More Info

Excessive sleep, or hypersomnia, can be a perplexing issue, especially when it disrupts daily life and responsibilities such as attending school. Your description of sleeping for 10 to 12 hours, sometimes even longer, raises several important considerations regarding potential underlying causes and effective solutions.

Understanding Excessive Sleep
1. Physiological Factors: The human body requires a certain amount of sleep to function optimally, typically ranging from 7 to 9 hours for most adults. However, individual needs can vary significantly. Factors such as age, lifestyle, and overall health can influence sleep duration. In your case, the gradual increase from 8 hours to 12 hours may indicate a shift in your body's needs or a response to other factors.

2. Sleep Disorders: Conditions such as sleep apnea, narcolepsy, or other sleep disorders could be contributing to your excessive sleep. Sleep apnea, for instance, can cause frequent awakenings during the night due to breathing difficulties, leading to excessive daytime sleepiness and longer sleep durations. Narcolepsy is characterized by excessive daytime sleepiness and sudden sleep attacks, which could also explain your experiences.

3. Psychological Factors: Anxiety and depression can significantly impact sleep patterns. If you find yourself feeling anxious about your sleep or your daily responsibilities, this could create a cycle where anxiety leads to poor sleep quality, prompting longer sleep durations as your body attempts to compensate.

4. Lifestyle Factors: Your late-night sleep schedule (going to bed around 3 or 4 AM) can disrupt your circadian rhythm, making it difficult for you to wake up feeling refreshed. Irregular sleep patterns can lead to feelings of grogginess and the need for longer sleep durations to feel rested.

Solutions and Recommendations
1. Consult a Healthcare Professional: Given the complexity of your symptoms, it would be wise to consult a healthcare professional, particularly a sleep specialist or a psychiatrist. They can conduct a thorough evaluation, which may include a sleep study (polysomnography) to assess your sleep patterns and identify any underlying disorders.

2. Sleep Hygiene Practices: Implementing good sleep hygiene can help regulate your sleep patterns. This includes:
- Establishing a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.

- Creating a relaxing bedtime routine to signal to your body that it’s time to wind down.

- Limiting exposure to screens (phones, computers, TVs) at least an hour before bedtime, as blue light can interfere with melatonin production.

- Ensuring your sleep environment is conducive to rest—dark, quiet, and cool.

3. Cognitive Behavioral Therapy for Insomnia (CBT-I): If anxiety or racing thoughts are keeping you awake, CBT-I can be an effective treatment. This therapy focuses on changing thoughts and behaviors that contribute to sleep problems.

4. Physical Activity: Regular physical activity can help regulate your sleep patterns. Aim for at least 30 minutes of moderate exercise most days, but try to avoid vigorous exercise close to bedtime.

5. Limit Naps: While it may be tempting to nap during the day, especially if you feel tired, limiting naps can help consolidate your sleep at night.

6. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, or yoga can help reduce anxiety and improve sleep quality.

7. Avoid Stimulants: Limit caffeine and nicotine intake, especially in the hours leading up to bedtime, as these can interfere with your ability to fall asleep.

Conclusion
Your situation is not uncommon, and many individuals experience fluctuations in their sleep patterns. However, if your excessive sleep continues to interfere with your daily life, it is crucial to seek professional help. A healthcare provider can help identify any underlying issues and develop a tailored treatment plan to improve your sleep quality and overall well-being. Remember, addressing sleep problems often requires a multifaceted approach, combining lifestyle changes, behavioral strategies, and possibly medical intervention.

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