TEMPO.CO, Jakarta - Sleep is a basic human necessity that plays a vital role in maintaining both physical and mental health. However, similar to sleep deprivation, oversleeping can also have adverse effects.
The American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) recommend that adults get at least 7 hours of sleep each night.
That said, regularly sleeping more than 9 hours is categorized as oversleeping and has been linked to an increased risk of health issues such as obesity, diabetes, heart disease, and even premature death, according to WebMD.
To help prevent the negative impacts of oversleeping, here are five effective strategies you can adopt:
1. Set a Consistent Sleep Schedule
The first step to preventing oversleeping is to maintain a consistent sleep and wake time every day, including weekends. A regular sleep schedule helps your body establish a stable circadian rhythm, making it easier to feel alert in the morning and sleepy at night.
As noted by Psychology Today, a 2025 study published in the Proceedings of the National Academy of Sciences (PNAS) found that aligning sleep duration with cultural norms is linked to better health. This suggests that not just sleep quantity, but also consistency, significantly contributes to well-being.
2. Limit Daytime Naps
While napping can be beneficial, doing it for too long or too late in the day can disrupt your nighttime sleep and lead to oversleeping. The ideal nap duration is around 20–30 minutes, preferably before 3 p.m.
By keeping naps short and early, you can feel refreshed during the day without compromising your nighttime sleep, helping maintain a healthy overall sleep duration.
3. Optimize Your Sleep Environment
Creating a quiet, dark, and cool sleep environment can improve sleep quality and reduce the tendency to oversleep. Ensure your bed is comfortable and free from disruptions like noise or light.
A restful sleep environment helps you wake up feeling refreshed even if you sleep for the recommended duration. In contrast, a poor sleep setting can fragment your rest, prompting you to sleep longer in an attempt to feel restored.
4. Stay Active Physically and Mentally
Lack of physical activity can make your body feel tired and trigger the need for longer sleep. By regularly exercising, your body will feel more energized during the day and sleep more soundly at night.
In addition, physical activities such as morning walks or light exercise can help your body naturally produce melatonin, which will support better nighttime sleep quality. Mental activities such as reading or engaging in hobbies also help prevent excessive drowsiness during the day.
5. Seek Medical Advice if Needed
If you're maintaining a healthy lifestyle but still find yourself sleeping more than 9 hours daily and feeling constantly tired, it's time to consult a doctor. You may be dealing with conditions such as hypersomnia, sleep apnea, or depression.
In such cases, oversleeping is often a symptom of an underlying issue rather than the root cause. Early diagnosis and treatment are key to preventing further health problems. As highlighted by WebMD, many cases of oversleeping are tied to medical or psychological conditions that require professional intervention.
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