Oversleeping: A Bad Health Habit And The Best Ways To Stop It

Many people suffer from an inability to get enough sleep every night because of various physical and mental problems. But there is also the almost forgotten lot of the silent sufferers that have a different problem which is oversleeping. Contrary to popular belief sleeping too much is an actual problem and it is the reason why some individuals are always late for work and appointments.

It is not always easy to determine how much sleep is too much because various factors determine this and it can vary from one individual to the other. Things like your age, activity levels, and overall health are what define the amount of sleep that you should get.

Sleep needs will also differ over time as these factors change, but experts recommend that adults should sleep for anywhere between seven and nine hours and so anything more than this is too much sleep.

Why Are You Sleeping Too Much​?

Sometimes you are just too tired and just want to spend most of the time over the weekend sleeping. Sleeping for more hours over the weekend is not necessarily oversleeping because this is only a problem when it becomes something routine that you cannot control. And apart from tiredness, there are still many other things that can make you oversleep.


effects of oversleeping

Insomnia is what most people link to dispersion, but research shows that it can also make people sleep too much. According to research, at least 15% of individuals suffering from depression tend to sleep too much.

When suffering from depression, you will try to evade the matter, and most people do this by sleeping a lot. Also, the mind of someone suffering from this mental problem is always exhausted and will try to get some rest through excessive amounts of sleep.


oversleeping causes

Stress is one of the main things that keep most people awake but what you might not comprehend is that it can also be the reason why you oversleep.

Most people will try and run away from their troubles, and the thought of waking up to face what is stressing you is enough to make you spend some extra hours in bed.

Health Problems​

Although there is still no enough research on the link between some health conditions and oversleeping there is evidence that there exists a relationship between the two.

People with heart problems are more likely to sleep more than those with healthy ones. Also, those with conditions like sleep apnea and neurological disorders like Narcolepsy also tend to sleep a lot.

Medications for treating different conditions may also make you feel tired and sleepy all the time, and this is more so if you are taking them for a long time and this, in turn, leads to oversleeping.


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For some individuals (a majority) oversleeping is a result of habit or just because they like to sleep a lot. People that work from home tend to develop a habit of sleeping for many hours because they are not under any supervision.

Addictions like alcoholism and abuse of drugs also lead to oversleeping because the addicts are intoxicated almost all the time.

What Happens If You Sleep Too Much

Whether you are sleeping too much as a result of a habit, health condition or stress, it is important to find ways to deal with it because it can have some adverse effects. Too much sleep can have both physical and psychological effects that include the following.

Weight Gain​

what happens if you sleep too much

Although several functions in the body are still active as you sleep, you do not need as much energy as when you are up. And so the body will have to store a lot of the energy in the body as fats which lead to weight gain.

Things are even worse if you eat large meals before bed and do not give the body sufficient time to use it.

Back Pain​

oversleeping side effects

Even if your sleeping chamber has the most comfortable mattress and a thin pillow, staying in bed for too long can still lead to back pain.

Also, people with back and neck pain should stay active as this is one of the best ways to deal with the problems and so the longer you are in bed, the less time you will have for physical activities.

Read more: How To Choose The Best Pillow For Shoulder Pain


effects of oversleeping

If you sleep for more than nine hours, the chances are that you will always wake up with a mild headache. The reason behind this is that an excess amount of REM sleep has an effect on neurotransmitters in your brain.

REM is the last and most important stage of sleep but being in bed for long periods means that you will have too much of it and lose some of its benefits. Also, the dehydration that comes from oversleeping can cause the headaches.

Psychological Effect​

Oversleeping leads to wastage of precious time that you could spend doing something productive and so when you wake up you will always feel rubbish, annoyed and disappointed. Also, always getting late for work and appointments with friends and family will affect you psychologically and also ruin your social life.

Four Effective Ways To Stop Oversleeping

Sleep is vital for your physical and mental health, but too much of it is not okay. And so it is important to know how to stop oversleeping so that it does not affect your overall health and here is how to do it.

1. Keep A Strict And Consistent Schedule​


Maintaining a routine and regular sleep schedule is one of the best ways to deal with almost all sleep problems.

Slumbering and waking up at the same time will help the body's internal mechanism know when to power down and when to wake up. And so by adopting a schedule, your body will always know when it is time to wake up and hence reducing the likelihood of oversleeping.

2. Obey Your Alarm

Your alarm is not just a device that makes some annoying noises but rather something important that reminds or alerts you when it is time to wake up.

By viewing it as something handy and not just as a sound-making machine, you are more likely to wake up when it starts ringing or beeping. Also, keeping it far away from your bed is a good trick as it will make it more difficult for you to snooze which is one of the leading causes of oversleeping.

3. Adjust Daily Habits


What you do throughout the day will affect your sleep and so adjusting your daily habits can help you prevent oversleeping.

First, you should avoid drinking coffee in the evening and alcohol before bed because they both interfere with your sleep and lead to oversleeping. Also, you should stop taking sleep pills regularly and only have them if a doctor recommends or when you find it impossible to fall asleep.

4. Deal With The Underlying Disorders

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There are different disorders and health problems that can lead to oversleeping and so it is important to talk to your doctor. Narcolepsy, sleep apnea, hypersomnia, and restless leg syndrome are some of the conditions that can make you sleep too much. Dealing with these underlying disorders can be an effective remedy for oversleeping, and it is also a good way to ensure your overall health.


As much as sleep is vital for your brain and body, oversleeping is a serious problem that can have some adverse effects. And so if you tend to snooze a lot you should not brush it away as it is a serious issue that you need to address. But, with a little commitment and knowledge about the condition, you should be able to deal with it effectively.

  • Jane
  • Updated March 30, 2018

I am Jane Collins, a Founder and a Main Editor of g9sleeptight.com. I decided to create this site to share my knowledge, guides and tips to help you to have a good night's sleep.

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