We’ve all heard the warnings about not getting enough sleep, but new research suggests the opposite extreme could also be harmful. An extensive review of 79 studies found that adults who consistently sleep more than nine hours a night may face a 34% higher risk of dying compared to those who get the recommended seven to eight hours.
While the findings sound alarming, experts say the relationship between long sleep and poor health is complex. Sleeping longer may not cause illness but could be a sign of underlying problems. Chronic conditions like depression, metabolic disorders, or cardiovascular disease can make people sleep more, while pain or medications may keep them in bed longer without improving sleep quality.
Short sleep isn’t without risks either. The same study found that sleeping fewer than seven hours was linked to a 14% increase in mortality, reinforcing why sleep is essential for heart health, brain function, and emotional regulation.
For most adults, the sweet spot is seven to nine hours of high-quality rest. Teenagers may need more (eight to ten hours), while older adults generally require the same amount as younger adults unless health issues interfere.
The key, experts stress, isn’t just sleep quantity but consistency and quality. A regular bedtime, exposure to natural light during the day, and a quiet, dark sleeping environment all improve rest. If you notice yourself regularly sleeping far beyond your normal pattern, it might be your body signaling an underlying health concern worth discussing with a doctor.
Bottom line: aim for steady, restorative sleep within the recommended range. Too little sleep strains your body, but too much could be a red flag that your health needs attention rather than the cause of harm itself.
