Why Am I Sleeping So Much More Than Usual
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You used to wake up without much trouble. Lately, you sleep nine, ten, or twelve hours and still feel like you could sleep more. You nap during the day, hit snooze repeatedly, and weekends disappear into bed. Even when you are awake, you feel heavy and slow. It might seem like your body just needs rest, but the extra sleep does not seem to make you feel any better.
Needing more sleep for a short time, such as during illness or after a demanding period, is normal. When sleeping much more becomes a lasting change, it is worth looking into what might be behind it.
If you are having thoughts of suicide or feel unable to keep yourself safe, please call or text 9-8-8, the Suicide Crisis Helpline, available anywhere in Canada at any time, or call 911. If sudden extreme sleepiness comes with confusion, weakness, or a head injury, seek medical care right away.
It Could Be a Lot of Things
Illness and recovery. Infections, long COVID, and recovery from illness or surgery can increase sleep needs for a while.
Medical conditions. Thyroid problems, anemia, diabetes, and other conditions can cause excessive sleepiness. A doctor can check with blood tests.
Medications and substances. Some medications, alcohol, and cannabis can cause drowsiness or disrupt sleep quality, leading to longer sleep.
Sleep disorders. Sleep apnea, narcolepsy, and idiopathic hypersomnia can cause long sleep and ongoing sleepiness, as explored in Why Am I So Tired During the Day Even After Sleeping.
Burnout. After long periods of stress, the body may crave extra rest, often alongside constant exhaustion.
Seasonal changes. Darker months lead many people to sleep more, and for some this is part of seasonal depression.
When It Looks More Like Depression
Depression is often associated with insomnia, but many people with depression sleep more instead. This is called hypersomnia. Sleep can also become a way of escaping difficult feelings, making it hard to get up and face the day, much like the experience described in Why Can't I Get Out of Bed Some Days.
Signs that depression may be behind oversleeping:
- Low mood, emptiness, or numbness most days.
- Loss of interest in things you used to enjoy.
- Heavy limbs, slowed thinking, or low energy even after long sleep.
- Increased appetite or cravings.
- Withdrawing from friends and responsibilities.
- Feeling hopeless, worthless, or like a burden.
Sleeping more can also be a feature of depressive episodes in bipolar disorder. If you have had periods of very high energy and little need for sleep, it is important to mention this to a doctor.
What Can Help
- See a doctor. Ask about medical causes, medications, and whether a sleep assessment is needed.
- Keep a steady wake time. Getting up at the same time daily, even when tired, helps reset your body clock.
- Get morning light. Natural light soon after waking helps regulate sleep and mood.
- Plan something for the morning. A small commitment, like a walk or call, gives a reason to get up.
- Limit long naps. Keep naps short and early to protect night-time sleep.
Getting Support at Pacific Maple Psych Centre
If you are sleeping much more than usual and feeling low, therapy can help. Approaches for depression, including behavioural activation and cognitive behavioural therapy, can improve mood, energy, and daily routines alongside medical care.
Pacific Maple Psych Centre offers individual therapy for depression, seasonal low mood, and sleep difficulties, in Vancouver and virtually across British Columbia.
Book a SessionCommon Questions About Oversleeping
Why am I suddenly sleeping so much?
A sudden increase in sleep can come from illness, medical conditions, medications, sleep disorders, burnout, seasonal changes, or depression. If it lasts more than a couple of weeks, see a doctor.
Can depression make you sleep more?
Yes. While many people with depression have insomnia, others sleep much more than usual. This is called hypersomnia and often comes with heavy fatigue and low mood.
What is hypersomnia?
Hypersomnia means excessive sleepiness or sleeping much longer than usual. It can be caused by sleep disorders, medical conditions, medications, or depression.
How much sleep is too much for an adult?
Most adults need about seven to nine hours. Regularly needing much more, or still feeling tired after long sleep, may point to an underlying cause worth checking.
Why do I sleep more in the winter?
Shorter days and less daylight affect the body clock and mood. Many people sleep more in winter, and for some this is part of seasonal affective disorder.
Can oversleeping make me feel worse?
Yes. Sleeping much longer than you need can leave you groggy, disrupt your body clock, and reduce daytime activity, which can worsen mood.
Why do I use sleep to escape from my day?
Using sleep to avoid difficult feelings or days is common when mood is low and can be a sign of depression. If you notice this pattern, talking to a professional can help.
Can medications make me sleep more?
Yes. Some antidepressants, antihistamines, pain medications, and other drugs can cause drowsiness. Talk to your doctor before making changes to medication.
What sleep disorders cause long sleep?
Narcolepsy, idiopathic hypersomnia, and sleep apnea can all lead to long sleep or ongoing sleepiness. A doctor may refer you for a sleep study.
How can I stop sleeping too much?
Keep a regular wake time, get morning light, plan activities for the morning, limit naps, and address underlying causes like depression or medical conditions with professional help.