Heart & Vascular Services

‘Sleepmaxxing:’ Can Too Much Sleep Be a Bad Thing?

November 19, 2025

Waking up refreshed from a good night’s sleep feels great, but can too many hours be a bad thing? A social media trend called “sleepmaxxing” encourages people to sleep as much as possible – sometimes 10 hours or more a night – in the name of self-care.

University Hospitals licensed clinical psychologist and sleep researcher Carolyn Ievers-Landis, PhD, DBSM, says more sleep isn’t always better. “I’m very supportive of optimizing sleep, but regularly oversleeping can come with risks,” she says. “It could also be a sign that something is off with your health.”

How Much Sleep Do You Really Need?

For adults, a minimum of seven hours of sleep a night is recommended by the American Academy of Sleep Medicine and other sleep experts.

Sleeping more than nine hours on a regular basis is generally not recommended. There are some situations where it may be appropriate, such as for young adults, people recovering from sleep debt (like shift workers) or those with illnesses. “But it’s not biologically natural or normal for adults to regularly sleep more than 10 hours a night,” says Dr. Ievers-Landis. Plus, forcing yourself to sleep that much can be difficult if not impossible.

It’s important to keep in mind that seven to nine hours is an average amount of sleep that’s commonly recommended based on sleep studies. It’s not necessarily the ideal amount for everyone. “There’s no one-size-fits-all sleep duration,” she says. “Your optimal sleep duration should be individualized to you.”

For example, if you’re a person who averages only about six or six-and-a-half hours of sleep a night no matter what you try and feel good, maybe that’s simply how much sleep you need, she says. “What’s right for you is the amount that helps you wake up feeling refreshed and having enough energy to get through the day, functioning at your highest potential.”

It doesn’t mean you’re never going to hit a slump in the afternoon or that you’re going to need the same amount of sleep every night. “You’re not a robot,” she says. “There are many variables that affect sleep and how much you need.”

Why More Isn’t Always Better

We hear a lot about how important it is to get plenty of good quality sleep – and not getting enough sleep is bad for your health. Prioritizing a healthy amount and better quality sleep can be beneficial, but there are downsides to too much sleep just like there are downsides to frequently not getting enough.

“Sleeping is basically sedentary behavior,” explains Dr. Ievers-Landis. If you’re regularly sleeping more than nine hours a night, you may be increasing your risk of:

Back pain
Brain fog
Cognitive issues, including memory problems
Depression
Diabetes
Headaches
Heart disease
Insomnia
Stroke
Weight gain

“People also sometimes have magical thinking around sleep,” she says. “They think that if they get the perfect amount of sleep they’re going to be a high-achiever and have a perfect day, and if they don’t, their day is going to be garbage, but that’s not always true.” You can still have an amazing day even if you’re tired, she points out, or a bad day if you’re well-rested.

When people try too hard to control their sleep—whether it’s constantly tweaking their ideal sleep sanctuary or obsessing about a holy grail number on a sleep app—it can backfire and lead to anxiety that interferes with sleep or even contributes to insomnia, she says.

When Oversleeping May Be a Cause for Concern

Sleeping in on occasion is normal, but if you’re chronically needing more than the typical amount of sleep or you’re sleeping your usual amount but feeling groggy for a long time after you get up (and wiped out during the day), it could be a sign of an underlying illness. Either way, you should talk to your doctor.

Possible causes of a chronic need for more than a typical amount of sleep may include:

Cancer
Chronic pain
Depression or seasonal affective disorder (SAD)
Hypersomnia
Medication side effects
Narcolepsy
Restless leg syndrome
Sleep apnea
Substance use disorders
Thyroid disorders, anemia or low iron levels

Sometimes the cause can also be an effect. For example, certain conditions like depression or chronic pain can lead to excessive sleeping, but spending too much time in bed can also worsen both.

How to Tailor Your Sleep Routine

Sleep hygiene tips that have been around for decades often contain general sleep recommendations, such as: go to bed and wake up at the same time each day; sleep in a quiet, cool, dark room; don’t exercise or spend time on screens too close to bedtime; and limit caffeine, alcohol and spicy food before bed.

But Dr. Ievers-Landis says such recommendations should not be followed mindlessly because they don’t apply to everyone. “Some people actually sleep better if they do vigorous exercise closer to bedtime,” she says. “Caffeine and screen time also affect people differently, and they don’t always impact sleep in the same ways.” Your sleep needs may change as you age, too.

It may take a little more time and effort, but it’s important to tailor your sleep routine to your own needs. Try doing what the experts typically recommend and figure out which suggestions work and which don’t. Dr. Ievers-Landis says most people tend to focus on duration, but sleep timing and regularity might actually be more important. “The biggest sleep hack of all is waking up and falling asleep according to your natural circadian rhythm,” she says. “If you are a night owl, get a job that allows you to be a night owl. If you are a lark, get up early and do your lark thing.”

Getting enough sleep is essential, so if you’re having any trouble with your sleep, Dr. Ievers-Landis suggests talking to your primary care doctor. Depending on how severe the problem is (like if you have insomnia), your doctor may recommend a consultation with a sleep specialist, such as a physician or psychologist who sees patients with sleep disorders.

“There are many things you can do to get better quality—and the right amount of—sleep for you,” says Dr. Ievers-Landis. “Find out what works best for you and try not to compare yourself to others, especially those posting about sleep hacks that are not based on the science of sleep.”