Can’t get out of bed? This is why you’re always oversleeping

Kristina BeanlandPublished Sep 8, 2024, 12:01pm

Woman sleeping — Getting a good night’s sleep is great… usually (Picture: Getty)

For some, sleep is an elusive beast that we attempt to lure with eye masks, white noise machines and black out blinds.

But for others, it’s as easy as closing your eyes.

No counting sheep necessary, slumber comes and you’re out for the count until morning… or even lunch time.

The NHS recommends that adults need between seven and nine hours of sleep a night.

And, while getting a lot of sleep is often applauded – after all, we know how important shut is for our physical and mental health – there is such a thing as too much sleep.

We spoke to a sleep expert about why you might be oversleeping – and what you can do to get into a good sleep routine.

A man wakes up on a sofa, surrounded by sheets and duvets and pillows. He rubs his eyes and face as he tries to rouse himself. — Struggling to stay awake? (Picture: Getty Images)

A symptom of other health issues

Dr Lindsay Browning is a sleep expert at Trouble Sleeping, and author of the self-help sleep book Navigating Sleeplessness.

She says that regularly sleeping for more than nine hours could be a warning sign that you may be experiencing other health issues.

‘Excessive sleeping is often a symptom of depression,’ Dr Lindsay tells Metro.co.uk.

‘Also, people with chronic fatigue syndrome or hypothyroidism may find themselves feeling tired throughout the day, and so therefore may sleep for longer than recommended.’

You may also be dealing with sleep apnoea that you’re unaware of.

‘People with untreated sleep apnoea often have poor quality and disrupted sleep during the night,’ says Dr Lindsay. ‘They may sleep for more than nine hours per night and even take daytime naps.

‘Also, people with narcolepsy may find themselves falling asleep during the day.’

Woman asleep with hand on mattress and man wearing eye mask — Excessive sleeping is often a symptom of depression (Picture: Getty Images)

An increased risk of dangerous conditions

‘Regularly sleeping significantly more than nine hours a night is associated with an increased risk of negative health conditions such as heart disease, stroke and diabetes,’ Dr Lindsay says.

However, as Dr Lindsay explains, it’s not clear whether poor health leads to oversleeping, or vice versa.

‘We’re not sure if getting too much sleep causes poor health or whether people who are already experiencing poor health tend to sleep for longer,’ she says. ‘This is because people who are unwell tend to sleep more than people who are healthy.’

Lindsay also says that research suggests that oversleeping may also be associated with increased inflammation in the body.

Tired businesswoman yawning while traveling in tram — Oversleeping and still tired? See your GP (Picture: Getty Images)

How to adopt a good sleep routine

Dr Lindsay adds that everyone has individual sleep needs.

‘There are some people who simply need less sleep than seven hours a night and some people who may need more than nine hours,’ she says.

Certainly, professional athletes will need more than the recommended amount of sleep due to their active lifestyles.

To help get your body into a healthy sleep routine, Dr Lindsay says it’s important to practice good sleep hygiene.

‘This includes going to bed at a regular time and waking up at the same time every day, even on weekends, as well as getting bright sunshine exposure during the daytime – so go outside.

‘In addition, regular daytime physical activity and avoiding heavy meals, caffeine and alcohol right before bed can also help.’

How to get a better night's sleep

Vicki Beevers, CEO of The Sleep Charity shares her tips:

Be strict about not using electronic devices in the hour before bedtime, this includes your mobile phone, TV and tablets. These devices are highly stimulating and give off light, which can trick your body into thinking its still daytime, which in turn suppresses melatonin – the hormone that helps us to feel sleepy
Have a regular sleep and wake time to keep your body’s circadian rhythm on track
Exercise in the day time – but not too close to bedtime.
Eat well, avoid alcohol and sugar loaded snacks at night
Create a relaxing routine to help you to wind down before bed
Ditch the apps that monitor sleep, they are often inaccurate and raise anxiety around sleep issues
Know you aren’t alone if you have issues sleeping, research suggests so does 40% of the adult population. For support, call The Sleep Charity’s national helpline, on 03303 530541.

When to seek help

‘You should consider seeking professional help if you are consistently sleeping for more than nine hours a night but still feeling tired,’ Dr Lindsay says.