How to Say Goodbye to Oversleeping

Alarm clock in the foreground with a young man sleeping in the background.
There are a lot of possible causes if you're getting more sleep than you should. You can talk to a doctor if you're worried about this or if it persists for a long time. (Image: Patrick Daxenbichler via Dreamstime)

Too much sleep, too little sleep, and staying up too late are all bad things. While these actions could have unintended consequences, oversleeping is another routine that could harm your health. If you want to improve your health and the quality of your day, you need to learn how to quit oversleeping and put that knowledge into practice. 

Why do you oversleep?

There are a lot of possible causes if you’re getting more sleep than you should. You can talk to a doctor if you’re worried about this or if it persists for a long time.

Some of the most common medical reasons for oversleeping are:

  • Anxiety
  • Depression
  • Hypersomnia
  • Hypothyroidism
  • Kleine-Levin Syndrome
  • Multiple sclerosis (MS)
  • Narcolepsy
  • Sleep apnea

Effects of oversleeping

Additional health problems, such as diabetes or heart disease, can increase a person’s risk of oversleeping. Lack of sleep is as terrible. Additionally, there is a correlation between sleeping too much and an increased risk of death. 

A lack of control over your weight is another possible consequence of oversleeping. Some people are more likely to gain weight if they sleep too much. Sleep-deprived people are more likely to develop type 2 diabetes, cardiovascular illness, mental health issues, and persistent headaches.

Moreover, oversleepers are more likely to develop depression if the illness runs in their family.

Falling asleep while driving is also risky. Accidents on the road are more likely to occur when drivers are overly sleepy or experience excessive drowsiness.

A good night’s sleep is essential for optimal performance the following day and overall well-being. Brain fog and exhaustion, which are also side effects of sleeping too much, increase the risk of impairment and blunders.

Middle-aged couple peacefully sleeping.
A good night’s sleep is essential for optimal performance the following day and overall well-being. (Image: Rido via Dreamstime)

How to prevent oversleeping

Breaking the habit could be challenging when you’ve been doing something regularly for a long time. Fortunately, there are concrete steps you can take to end your tendency to oversleep and begin enjoying more restful sleep with less disruption.

1. Establish a routine

It may appear simple, but you can establish a bedtime and waketime for yourself. This practice can assist your body in creating its pattern, allowing you to avoid sleeping too much or too little. You can also concentrate on preparing your body for a good night’s sleep by developing a routine before bed.

Relaxing activities can assist in quieting your body and mind and prepare you for sleep — an essential habit if you suffer from sleep anxiety. Reading or taking a warm shower or bath can all help you relax and unwind.

2. Make the ideal sleep environment

Falling asleep at your preferred bedtime might also help you wake up at your preferred time because you’ll get enough sleep for your body. Establishing a sleep-friendly environment may assist your body and mind in relaxing, making falling asleep more straightforward. 

Making sure the room is dark is vital if you want to sleep well. If the environment is noisy, you may wish to wear earplugs or a sound machine to reduce background noise.

You should also be aware of the room’s temperature. If it’s too hot or too chilly, you won’t be able to sleep (or stay asleep). You can prepare your room to be comfortable by changing your thermostat an hour before bed or purchasing a new pair of sheets more suitable for your needs.  

3. Maintain a sleep journal

Sleep journals are a fantastic way to track your sleep under various conditions. You can better judge what you should modify or retain by jotting down data about your surroundings or activities before falling asleep.

4. Avoid weekend oversleeping

Sleeping in on weekends can feel like a mini-vacation at times. However, sleeping longer than usual on weekends can harm your sleep schedule and health. Those who spend their weekends sleeping for two or more hours are more likely to have poor cardiovascular health than those who do not try to sleep.

5. Remove technology

Putting away your gadgets before bed might also help you avoid oversleeping. Light of any wavelength hurts the generation of melatonin, a hormone that regulates the sleep-wake cycle, but blue light has an even greater impact. Putting technology aside before bed is one step toward learning to sleep less and better. 

6. Develop healthy eating habits

Believe it or not, your daily eating habits might either aid or impede your sleep. Everything matters, from the amount of coffee you drink to the nutrition you provide your body. Eating the correct nutrient-rich foods allows your brain to produce neurotransmitters required for sleep maintenance.

Putting away your gadgets before bed might also help you avoid oversleeping.
Putting away your gadgets before bed might also help you avoid oversleeping. (Image: Leung Cho Pan via Dreamstime)

7. Avoid taking naps

Sleeping too much, even if spread out throughout the day, might leave you feeling even more tired or sluggish than if you hadn’t rested. Drink plenty of water to stay hydrated throughout the day to help you stay alert.

8. Workout during the day

While there is no definitive scientific explanation for how exercise promotes sleep, there is a link between exercise and the quantity of deep sleep you obtain. Exercise boosts the amount of deep sleep you get. This practice is significant since deep sleep is what revitalizes your body. 

Exercise can also help you fall asleep faster by decompressing your head and balancing your mood. Working out during the day prepares your body for deep sleep at night, which enables you to wake up more easily in the morning. When your body has received the necessary regeneration, you are less likely to wake up tired or sluggish and desire to continue sleeping.

9. Make use of a light alarm

It’s no secret that most individuals have a sour relationship with their alarm clock. There are numerous alarm clocks, and some are better at preventing oversleeping. Phone or digital alarm clocks frequently sound with a loud jingle or music, usually aggravating you before you press the snooze button. On the other hand, sunrise alarms help you wake up gently and organically.

Embrace brighter mornings

Breaking free from the grip of oversleeping is a path toward greater well-being and productivity. You can reclaim your mornings and welcome each day with newfound energy by recognizing the reasons, admitting the effects, and taking proactive remedies.

Remember that even minor changes to your daily routine can greatly benefit your sleep habits and general quality of life. So say goodbye to excessive slumber and hello to a more vivid and full day ahead.

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