In the public discourse, much attention is paid to insomnia, which, according to the latest research, affects more than 16% of the world's population. Interestingly, it is often perceived as a consequence of the dynamic but tense and stressful lifestyle promoted by modern Western society, where rest is usually sacrificed for the sake of success and career achievements.
However, some people experience the other side of the sleep disorder spectrum. It’s when the problem is not difficulty falling asleep or sleeping through the night, but rather sleeping too much. When, even after long hours of sleep, it is difficult to get out of bed, and the foggy eyes and mind-numbing fatigue could accompany you throughout the whole day. In some cases, excessive sleep also becomes a tool to escape reality.
In comparison to insomnia, pathological sleepiness, constant fatigue, and the feeling that one "could sleep all day" are discussed much less. It's no surprise that those who experience this may feel, or even be perceived, as lacking in willpower and motivation, or lazy and weak.
In this case, it becomes even easier to start feeling guilty, ashamed, or dissatisfied with oneself while watching people who live active lives and radiate energy. However, a disrupted daily routine due to excessive sleep and uncontrollable fatigue is not a conscious choice.
Clinically, oversleeping, or pathological sleepiness, and severe fatigue during the day are called hypersomnia. In fact, it is a sleep disorder that often goes hand in hand with depression.
If you are struggling with oversleeping and depression, there are ways to help yourself, without pressure or hurry, by gently experimenting with your daily routine.
Why Depression Can Make You Want to Sleep All the Time
Many people ask themselves, “Why do I sleep so much when depressed?” Depression is not "just a sad mood" or a state of mind made up by people to justify "laziness," "weakness," or "lack of effort." It is a serious mental disorder that causes emotional, cognitive, behavioral, and physical health problems.
One of the clinically recognized symptoms of depression is hypersomnia, a pathological need for sleep, constant sleepiness, and pronounced fatigue during the day. Studies show that up to 25% of people with depression may experience this symptom. It is particularly noticeable in cases of so-called atypical depression. Nevertheless, it can also occur in other forms of depression, too.
Biologically, hypersomnia depression is associated with disrupted neurotransmitter activity, particularly dopamine and norepinephrine, which regulate energy levels, attention, alertness, and motivation. A decrease in the activity of these compounds "forces" the brain to feel a constant energy deficit, which is why sleeping too much in depression is often accompanied by deep tiredness.
Moreover, because dopamine levels are low, activities that previously provided satisfaction no longer do so. Consequently, the brain "leans" toward passive states, including sleep, which acts as a withdrawal or escape mechanism. To put it differently, sleep subconsciously becomes a tool to reduce emotional discomfort and "escape" from the lack of satisfaction in everyday life.
Inflammation in the body is another possible reason for hypersomnia. Because the levels of the inflammatory markers increase during depression, they may have an impact on the brain, resulting in sleepiness, loss of energy, and disinterest.
Catching Up on Sleep vs Depression Hypersomnia: What's the Difference?
At times, we may mistake normal tiredness and sleep deprivation for hypersomnia. Nevertheless, there are some major distinctions.
Normal tiredness:
- Shows up after illness, a stressful period in life, intense physical activity, traveling (e.g., time zone changes), or bad sleep
- One or several nights of good sleep and days of rest help to feel better
- Good quality sleep provides a feeling of refreshment and helps restore energy
Depression hypersomnia:
- There is no specific reason to feel drowsy and extremely tired
- Sleeping 10+ hours per night, and still feeling exhausted
- Sleep does not help restore energy levels or feel refreshed
- Difficult to get out of bed even after getting enough sleep
- Sleeping is perceived as an "escape" from reality
But here’s a key distinguishing sign: if you notice that sleeping longer than usual makes you feel more exhausted than before, this is a red flag you should introspect.
How Sleeping Too Much Can Affect Your Mood and Recovery
Sleep is undoubtedly one of the most important needs of every living being; it can even be taken as a general rule that one night without sleep will result in physical and psychological problems. Nevertheless, excessive sleep can also bring health issues, particularly if it becomes a regular occurrence.
One of the adverse effects of excessive sleep is the disruption of the circadian rhythm, the body's "internal clock," which is responsible for regulating many essential bodily functions, including sleeping and waking, hormone secretion, and metabolism.
Oversleeping and depression could be explained in a way that they mess up that "internal clock" of the body so that it cannot synchronize to the natural day/night cycle anymore. It leads to sleepy days and hard-to-rise mornings.
What is worse, reduced exposure to daylight caused by sleeping too much can diminish the production of serotonin, the "happiness hormone," and thus, negatively impact mood. Over time, these biological changes also begin to shape daily behavior and lifestyle choices.
People who sleep too much are often accompanied by social isolation, reduced physical activity, and poor or irregular diet, which further worsens psychological and physical well-being and health.
Usually, these changes are then followed by feelings of shame and guilt; for example, you may feel that the day has been wasted or you have not been a good friend/parent/worker. The major problem is that this creates a vicious circle: depression causes the brain to "force" you to sleep longer, and excess sleep further worsens your well-being.
But it's important to remember that oversleeping and depression aren't the result of conscious choices, but the consequence of disrupted body mechanisms. There are numerous ways to get back to your normal self.
Small Steps to Gently Reduce Oversleeping
In case you are having a problem with oversleeping and depression, it is highly likely that gradually changing your daily routine will be a good option for you. This is neither a strict regulation nor a pre-set guideline, but rather a proposal to do some self-experimentation. Some of these slight modifications will be beneficial:
- Use your bedroom only for sleep and privacy. Not for scrolling, watching TV, or working.
- Let the morning sunlight into your home, go outside right after you wake up,, or at least stand by the window in the morning. This will help you wake up.
- Create an evening ritual before bedtime so that it will help your brain, over time, to “learn” that it is time to prepare for rest.
- Try to wake up at the same time before trying to sleep less. This will eventually help you synchronize your biological clock.
- Shorten your sleep slowly. It can be cut 15-30 minutes each night, allowing your body sufficient time to adapt.
The essential idea is to be easy on yourself. Not reaching your target today is not a failure but an experience that you can improve tomorrow.
When to Get Help for Oversleeping and Depression
There are times when it’s important to depend on others to some degree, and working with an expert might be the most efficient way to solve the problem.
Reach out to a professional in case you go through:
- Oversleeping accompanied by a bad mood or tiredness
- No interest or satisfaction in usual activities
- Difficulties in work or personal life
- Self-destructive behavior
- Thoughts about self-harm
Oversleeping and chronic tiredness are not about laziness or weakness. In fact, it's a valid reason to see your GP. Nowadays, many different treatment methods are available that can be tailored to individual needs, both medicinal and drug-free. If you’re wondering if Flow could help you, take a quick test here. The most important thing is not to give up, even if it seems that there is no way out at the moment, there always is.