Can You Sleep Too Much? A Guide to Oversleeping

Written By REM Reward

As teenagers, we’ve all been there: staying up late studying, gaming, or scrolling, then crashing hard on the weekend to "catch up" on sleep. Sleeping in feels amazing in the moment, but have you ever noticed that after sleeping way past your normal wake-up time, you actually feel more tired? It’s not just in your head—oversleeping can disrupt your energy levels, and understanding why can help you build healthier sleep habits.

With winter break upon us—a time when many of us finally have the chance to sleep in—it’s crucial to find a balance between rest and routine. Let’s break down what oversleeping really is, why it can make you feel groggy, and how to establish a sustainable sleep schedule.

What Is Oversleeping?

Oversleeping is typically defined as sleeping significantly beyond the average recommended 7-9 hours per night for teenagers and adults (Hirshkowitz et al., 2015). While it might feel like a luxury to get 10+ hours of sleep on a weekend or during break, research shows that consistently exceeding your natural sleep needs can lead to grogginess and decreased alertness.

Why Do You Feel More Tired After Sleeping In?

The grogginess you feel after oversleeping, often called "sleep inertia," occurs because your body’s internal clock (circadian rhythm) thrives on consistency. When you sleep longer than usual, especially past your regular wake-up time, your circadian rhythm becomes misaligned, leading to feelings of fatigue (Jewett et al., 1999). Essentially, your body becomes confused, making it harder to feel alert and refreshed.

Additionally, extended sleep can sometimes push you into deeper stages of sleep at a time when you’d normally be awake, causing you to wake up during slow-wave or REM sleep. This disrupts the natural progression of your sleep cycles and leaves you feeling groggy (Van Dongen et al., 2003).

Is "Catching Up on Sleep" a Myth?

One of the biggest questions about sleep is whether "catching up" on lost sleep by sleeping in is effective. Studies suggest that while getting extra sleep after a period of deprivation can help restore some cognitive and physical functions, it doesn’t completely reverse the effects of sleep loss. For example, a study by Dinges et al. (1997) found that even after several nights of recovery sleep, participants still showed signs of reduced cognitive performance after chronic sleep deprivation.

In other words, while a little extra sleep can help you feel better temporarily, consistently prioritizing good sleep habits is a better long-term strategy.

How Much Is Too Much?

Experts recommend sticking to your regular sleep schedule as closely as possible, even on weekends or during breaks. Sleeping in for up to an hour past your normal wake-up time is generally fine and can provide some recovery without disrupting your circadian rhythm (Medic et al., 2017). However, sleeping in for several hours or spending 10+ hours in bed can leave you feeling more tired than rested.

Tips for Better Sleep This Winter Break

  1. Stick to a Routine: Try to maintain a consistent bedtime and wake-up time, even during the holidays. A one-hour variation is okay, but drastic changes can throw off your internal clock.

  2. Limit Sleep Extensions: If you’re tempted to sleep in, keep it to an hour longer than your usual schedule to avoid feeling groggy.

  3. Focus on Quality, Not Quantity: Instead of aiming for longer sleep, improve the quality of your rest by creating a relaxing nighttime routine, limiting screen time before bed, and sleeping in a dark, quiet environment.

  4. Listen to Your Body: If you’re consistently feeling tired despite getting enough sleep, it might be worth consulting a healthcare professional to rule out underlying issues like sleep disorders or mental health conditions.

Final Thoughts

While it’s tempting to think of winter break as a time to make up for months of late nights, oversleeping isn’t the answer. Instead, focus on maintaining a consistent sleep schedule and improving the quality of your rest. This way, you can start the new year feeling refreshed, energized, and ready to tackle your goals.

Works Cited:

  • Dinges, D. F., Pack, F., Williams, K., Gillen, K. A., Powell, J. W., Ott, G. E., ... & Pack, A. I. (1997). Cumulative sleepiness, mood disturbance, and psychomotor vigilance performance decrements during a week of sleep restricted to 4–5 hours per night. Sleep, 20(4), 267–277. https://doi.org/10.1093/sleep/20.4.267

  • Duffy, J. F., & Czeisler, C. A. (2009). Effect of Light on Human Circadian Physiology. Sleep medicine clinics, 4(2), 165–177. https://doi.org/10.1016/j.jsmc.2009.01.004

  • Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010

  • Medic, G., Wille, M., & Hemels, M. E. H. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161. https://doi.org/10.2147/NSS.S134864

  • Van Dongen, H. P., Maislin, G., Mullington, J. M., & Dinges, D. F. (2003). The cumulative cost of additional wakefulness: Dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep, 26(2), 117–126. https://doi.org/10.1093/sleep/26.2.117

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