How to overcome oversleeping and boost your sleep quality

Sleep is a basic human need that plays a vital role in maintaining both physical and mental health. However, as with sleep deprivation, sleep deprivation can also have negative consequences.

The American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) recommend that adults sleep at least 7 hours each night.

However, regular sleep of more than 9 hours is classified as sleep deprivation. It is associated with an increased risk of health problems such as obesity, diabetes, heart disease, and even premature death.

5 ways to prevent oversleeping boost your sleep quality

1. Set a Consistent Sleep Schedule

The first step to preventing oversleeping is to follow a regular sleep and wake schedule every day, including weekends. A regular sleep schedule helps your body establish a stable circadian rhythm, making it easier for you to feel awake in the morning and sleepy at night.

A study published in 2025 in the Proceedings of the National Academy of Sciences (PNAS) showed that aligning sleep duration with cultural norms is associated with improved health. This suggests that not only the amount of sleep but also its consistency significantly contributes to well-being.

2. Limit Daytime Naps

While daytime sleep can be beneficial, if you do it too long or too late, it can disrupt your nighttime sleep and lead to insomnia. Visit. A F R I N I K . C O M. For the full article. The ideal sleep duration is about 20-30 minutes, preferably before 3 p.m.

By getting a short and early sleep, you can feel rested throughout the day without sacrificing a night’s sleep, which helps maintain an overall healthy sleep duration.

3. Optimize Your Sleep Environment

Creating a quiet, dark, and cool sleeping environment can improve sleep quality and reduce the tendency to oversleep. Make sure your bed is comfortable and not exposed to noise or light.

A calm sleeping environment will help you wake up refreshed, even if you oversleep for the recommended duration. On the contrary, an incorrect sleep pattern can disrupt your rest, prompting you to sleep longer in an attempt to feel restored.

4. Stay Active Physically and Mentally

Lack of physical activity can leave you feeling tired and requiring more sleep. By exercising regularly, your body will feel more energetic during the day and sleep better at night.

In addition, physical activity, such as a morning walk or light exercise, can help your body naturally produce melatonin, which will help improve the quality of your night’s sleep. Mental activities, such as reading or hobbies, also help prevent excessive daytime sleepiness.

5. Seek Medical Advice if Needed

If you lead a healthy lifestyle but still sleep more than 9 hours a day and feel constantly tired, it’s time to consult a doctor. You may suffer from conditions such as hypersomnia, sleep apnea, or depression.

In such cases, lack of sleep is often a symptom of the underlying problem rather than the root cause. Early diagnosis and treatment are crucial in preventing further health issues. As WebMD points out, many cases of sleep deprivation are related to medical or psychological conditions that require professional intervention.