lazy to wake up girl due to oversleeping hand off alarm clock ring on bed

Oversleeping: How Much Sleep Is Too Much?

Posted By Vaibhavi K on Jul 25, 2021

Sleep is an integral part of a healthy lifestyle. Experts suggest getting a good amount of sleep each night. Not doing so may affect your lifestyle and can lead to some severe symptoms and health issues. You might be thinking more sleeping must be better, right? At least experts don’t think so; Studies show that oversleeping either leads to severe health conditions or indirectly acts as a symptom of some medical conditions.

Backed with sound research from trusted sleep researchers, we have provided some valuable insights regarding oversleeping, its causes, symptoms, and much more in our detailed blog.

What Is Oversleeping?

According to the National Sleep Foundation experts, seven to nine hours is normal and healthy for most adults between 18 and 64. A person is said to oversleep if they sleep more than the standard benchmark of seven to nine hours every night. 

Causes of Oversleeping

Oversleeping is also known as “hypersomnia.” About 2 percent of people face this condition. In this condition, people sleep for more than 10-12 hours to feel fresh. Oversleepers feel tired during weekdays if they do not get adequate sleep and try to compensate for the lost rest on weekends.

Oversleeping is a childhood phenomenon, but your daily habits might also play a significant role in becoming an oversleeper.

Several health conditions may lead you to sleep extra; these include:

  • Thyroid issues
  • Heart disorders
  • Sleep apnea
  • Depression
  • Anxiety 
  • Excessive medications

Oversleeping Symptoms

Regular oversleeping hurts your health, and it may result in the following symptoms:

  • Anxiety
  • Low energy
  • Memory problems
  • Headaches
  • Obesity
  • Back pain
  • Depression

Oversleeping may also lead to auto accidents, and hence oversleepers must avoid using heavy machines.

How Much Sleep Is Too Much?

The perfect amount of sleep varies from person to person. For some people, seven hours of sleep is sufficient, while even nine hours is insufficient for others.  However, according to experts, over nine hours is considered too much sleep for adults.

Sleeping a bit on weekends is not a big deal, but If you are habitual to more than nine hours of sleep each night and nothing less than that makes you feel fresh, then it may be a matter of concern.

The quality of your sleep also decides the extra sleep time in bed; if you sleep eight hours per day, but the sleep quality is poor, you will eventually end up with more sleep in the bed.

Check out our blog on How to Know if You are Sleeping enough to understand your sleeping needs.

Side Effects of Oversleeping

You might be getting a question, is oversleeping bad? Let us understand this by going through various side effects of oversleeping, as listed below.

You might be getting a question: is oversleeping bad? Let us understand this by going through various side effects of oversleeping, as listed below.


Multiple studies have shown that oversleeping can cause diabetes.

Back Pain

Earlier doctors suggested going to bed in back pain, but nowadays, multiple studies have proven that excessive sleeping may lead to back pain.


Headache from oversleeping is common in many people. Experts believe this is because oversleeping affects neurotransmitters in the brain, including serotonin.

A woman suffering from headache due to oversleeping

Heart Disease

According to a study, people who slept nine to 11 hours per night were 38% more likely to have heart disease than those who slept eight hours.


Extra sleeping leads you to weigh too much. A recent study showed that people who slept more than nine every night were 23% more likely to become overweight over a while than people who slept between seven and eight hours. 

How to Stop Oversleeping?

By now, you might have understood the medical issues related to oversleeping. Here are some oversleeping cures to help you stop excessive sleeping.

  • Get normal sleep of seven to nine hours a night.
  • Avoid sleeping all day on weekends; this throws your circadian rhythms off and makes you oversleep on weekdays.
  • Ensure you are exposing yourself to sunlight in the morning; this will help you wake up in the morning quickly.
  • Avoid excessive caffeine and exposure to blue light before bedtime.
  • Avoid taking naps during the afternoon and evenings. It makes it more difficult for you to fall asleep and lead to oversleeping. 
  • Avoid using mobile phones and devices before bedtime.

Tips for Better Sleep 

To avoid excessive sleeping and get sound sleep, follow the tips listed below:

1. Prepare a Sleep schedule

Sleeping and waking up simultaneously every day, even on the weekends, get your body into a rhythm where sleep comes more easily.

2. Turn off your digital devices.

All the electronic devices (mobiles and computers) emit blue light. Blue night disrupts your body’s natural circadian rhythm impacts your sleep schedule. Shut down your devices and limit exposure to blue light to a minimum of two to three hours before sleep.

3. Develop healthy lifestyle habits

Things you consume during daylight affect your sleep during the night. Caffeine and alcohol reduce the quality of your sleep. Try eating healthy foods; also, daily exercise in the morning improves your sleep.

A young woman with closed eyes practicing yoga

4. Create a relaxed surrounding

Being in comfortable surroundings helps you get a sound sleep. Prepare your bedroom with calm dim lights. Avoid loud sounds while sleeping. You may use curtains to darken your room and may also use Earplugs to reduce the sounds outside.

5. Note down everything

Prepare a sleep diary with all the information related to your sleep, right from wake-up times to sleeping times to your power nap schedules. It will help you understand your sleep habits better and develop a sleep pattern over time.

Check out our blog on How to easily sleep throughout the night for some more valuable tips to improve your sleep.

The Final Word

Sleep is a beautiful body function of the human body; it rejuvenates our life every day. Sleeping too little has some issues, but on the other hand, sleeping too much also appears to have some medical issues. Oversleeping may lead to several side effects and damage your mental, physical health, and overall lifestyle. Hopefully, our tips above will help you get sound sleep and a healthy lifestyle.


How to take a short nap without oversleeping?

You can take a nap in the early afternoon, aim to take a short nap, and create a sleeping environment.

Does oversleeping cause headaches?

Yes, Oversleeping can cause head pain. Experts believe this is because sleeping extra affects neurotransmitters in the brain, including serotonin.

Is oversleeping a sign of depression?

Depression and oversleeping are related to each other. Oversleeping leads to low energy, tiredness, and a sense of sadness during the daytime, which is a sign of depression.

Is 6 hours of sleep enough?

Sleep requirements change from person to person and also depend on several factors. Although 7–9 hours of sleep is ideal for most adults, anything below rest leads to some issues.

Is it OK to sleep 12 hours a day?

Sleeping more than 7-9 hours is considered oversleeping, and it may lead to severe medical issues such as diabetes, back pain, headache, obesity, heart disease, etc.

Can oversleep make you tired?

Yes, both excessive sleeping and insufficient sleep can make you feel tired, and even if sleep enough, you might feel tired due to frequently waking up or if the sleep was of poor quality.

Does oversleeping cause weight gain?

Yes, Oversleeping leads you to weigh too much. A recent study showed that people who slept more than nine every night were 23% more likely to become overweight over a while than people who slept between seven and eight hours.