What are the harms of excessive sleep?

Nov 04, 2025 Source: Cainiu Health

Dr. Yang Ziqi

Introduction

In general, oversleeping is not beneficial to health and may instead cause various harms, including impaired cognitive function, disrupted metabolic balance, increased cardiovascular burden, negative effects on emotional well-being, and reduced immunity. In daily life, it is recommended to maintain a regular sleep schedule, with adults typically needing 7–9 hours of high-quality sleep per night.

Generally speaking, oversleeping is not beneficial to health and may instead cause various harms, mainly including impaired cognitive function, disrupted metabolic balance, increased cardiovascular strain, negative emotional effects, and reduced immunity. The specific analysis is as follows:

1. Impaired cognitive function: Chronic oversleeping keeps the brain in a prolonged state of inhibition, leading to difficulty concentrating, slowed reaction times, and noticeable declines in memory. Both daily work tasks and the ability to understand new information during learning can be affected, severely disrupting normal life and work routines.

2. Disrupted metabolic balance: Oversleeping disrupts the body's natural circadian rhythm, thereby affecting endocrine function and metabolism. For example, it may reduce insulin sensitivity and impair blood glucose regulation, increasing the risk of diabetes. It may also interfere with fat metabolism, promoting fat accumulation and potentially leading to weight gain or obesity.

3. Increased cardiovascular strain: Research indicates that oversleeping is associated with a higher risk of cardiovascular diseases such as hypertension and coronary heart disease. Excessively long sleep durations may disturb the normal day-night rhythm of blood pressure, causing abnormal fluctuations and placing extra strain on blood vessels, which over time undermines cardiovascular health.

4. Negative emotional effects: Oversleeping can easily lead to low mood, anxiety, and irritability. If sustained over time, it may reduce interest and motivation in daily life, increasing the likelihood of developing psychological conditions such as depression, thus negatively impacting mental health.

5. Reduced immunity: Normal sleep supports immune system repair and function maintenance, whereas oversleeping disrupts immune balance. As a result, the body’s ability to resist external pathogens like viruses and bacteria decreases, making individuals more susceptible to common illnesses such as colds and flu, and potentially prolonging recovery time when illness occurs.

In daily life, it is recommended to maintain regular sleep habits. Most adults require 7–9 hours of quality sleep per night. Avoid chronic sleep deprivation or excessive sleeping. Engaging in moderate physical activity and maintaining a balanced diet can help sustain stable and healthy bodily functions.

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What causes excessive sleepiness in the elderly?

In general, excessive sleepiness in the elderly may be caused by changes in sleep habits, overexertion, anemia, hypothyroidism, diabetes, or other reasons. If experiencing any discomfort, it is recommended to seek medical attention promptly. Maintain a regular sleep schedule, engage in moderate exercise, follow a balanced diet, and maintain a positive mindset. Avoid staying in quiet, comfortable environments for prolonged periods and participate more in social activities.

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When is the best time to drink green tea?

In general, the appropriate time for drinking green tea varies from person to person. Healthy individuals can consume it in the morning, afternoon, or evening, as it helps replenish energy and alleviate symptoms such as excessive sleepiness and fatigue. However, for those in poor health, it is advisable to drink green tea after breakfast or lunch to minimize gastrointestinal irritation. Additionally, evening consumption should be avoided to prevent disruption of sleep quality.

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What causes excessive sleepiness and vivid dreams?

In general, excessive daytime sleepiness and vivid dreaming may be caused by factors such as sleep deprivation and irregular sleep patterns, excessive mental stress, neurasthenia, hypothyroidism, cerebral ischemia, narcolepsy, and other related conditions. In daily life, it is important to maintain a good sleep environment—quiet, comfortable, dark, and with an appropriate temperature. Additionally, the use of electronic devices should be avoided before bedtime to reduce exposure to blue light.

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Which medications can alleviate afternoon drowsiness?

In general, feeling drowsy in the afternoon is often related to decreased central nervous system excitability, insufficient energy metabolism, etc. Medications such as compound vitamin B tablets, methylphenidate hydrochloride sustained-release tablets, modafinil tablets, vitamin B1 tablets, and niacinamide tablets may be used under a doctor's guidance to help alleviate symptoms. It is also important to maintain healthy lifestyle habits, and taking a 15- to 20-minute light nap at noon is recommended, while avoiding excessive sleep.