Sustainability made simple

13 Proven Ways to Recover From Sleeping Too Much (Fast)

how to recover from sleeping too much
Foto: (Photo: CC0 Public Domain/Unsplash/bruce mars)

Unlock the secret to bouncing back from oversleeping! Learn how to recover from sleeping too much, energize your days and kick those excessive sleep habits to the curb.

Have you ever experienced feeling tired even after getting plenty of sleep? There could be several reasons for this, one of which might be oversleeping. Oversleeping occurs when you consistently sleep for more than 9 hours, and it’s different from occasionally enjoying a lazy morning in bed or catching up on sleep after a few late nights.

If you regularly sleep for more than 9 hours a night and still feel low on energy, it’s important to investigate possible causes. Oversleeping might be just a habit you’ve developed, or you could be struggling to find the motivation to get out of bed. Identifying the reason behind your oversleeping is the first step in addressing the issue.

Here is how to recover from sleeping too much and some suggestions to break the cycle and improve your energy levels.

How to Recover From Sleeping Too Much: Understand Why You Oversleep

If you are sleeping too long, too often, there may be an underlying cause.
If you are sleeping too long, too often, there may be an underlying cause.
(Foto: (Photo: CC0 Public Domain/Unsplash/jamie street))

When learning how to recover from sleeping too much, it’s vital to first explore the reasons behind oversleeping.

Various factors can lead to excessive sleep, such as subpar sleep quality, an erratic sleep schedule or nighttime routine, stress or underlying health issues. Emotional aspects like depression or anxiety may also contribute to oversleeping. Furthermore, certain medications or substances, like alcohol, can interfere with our sleep patterns, causing us to snooze more than needed.

By pinpointing the root cause of oversleeping, you can effectively embrace healthy and sustainable strategies to enhance your sleep habits, recover from sleeping too much and boost your energy.

If you try our suggestions for how to recover from sleeping too much and don’t notice a difference, speak with a medical professional to rule out more serious conditions like hypersomnia. People with hypersomnia can experience symptoms other than oversleeping, such as feeling drowsy during the day, headaches, excessive napping, anxiety and memory impairment.

You might be getting too much sleep overall — but are you getting enough REM sleep? Find out more in our guide.

Natural Oversleeping Remedies: Water and Mint

Drinking water can help you feel more awake quickly.
Drinking water can help you feel more awake quickly.
(Foto: (Photo: CC0 Public Domain/Unsplash/engin akyurt))

Kicking off our list, we present some easy and natural solutions to help you recover from sleeping too much.

1. Hydrate

Proper hydration is crucial for a healthy body, mind, and improved sleep. As your body continues to function while you sleep, it uses up your water stores. Drinking water is the fastest way to counter dehydration, which often goes unnoticed until we’re parched. If you have a busy schedule, consider setting reminders to drink water throughout the day. Hydration supports cognitive function and elevates energy levels. Start your day with a glass of water to reinvigorate yourself.

Herbal teas offer another excellent way to stay hydrated. Consider invigorating options like ginger tea instead of calming teas. Discover the benefits of ginger tea and learn how to make your own.

2. Mint

Mint serves as a natural stimulant that can help enhance alertness and focus. Research also indicates that mint contributes to better sleep. Growing mint in your garden or kitchen is both simple and enjoyable, with its aroma offering additional benefits. Inhale the scent of its leaves, incorporate it into a herbal tea infusion, or add a sprig to your revitalizing glass of water. This refreshing option is a fantastic coffee substitute that’s caffeine-free.

    Eat Well to Recover From Oversleeping

    How to recover from sleeping too much? Start your day off with proper nutrition.
    How to recover from sleeping too much? Start your day off with proper nutrition.
    (Foto: CC0 / Pixabay / Einladung_zum_Essen)

    Embracing the concept that “we are what we eat,” let’s dive into the next point on our journey to recover from oversleeping.

    3. Eat a nutritious breakfast

    Fueling our bodies with wholesome meals keeps us energized. A delicious and enticing breakfast not only helps you wake up faster but also motivates you to leave the comfort of your bed. Plan your breakfast the night before, so you can eagerly anticipate your morning meal.

    Aim for balanced breakfast options that incorporate all food groups. If you’ve overslept, it’s likely that you haven’t eaten for an extended period, and your body will be craving a satisfying meal. For an energy boost, especially when you’re on the move or engaging in physical activities, try these 6 high-protein vegan breakfast recipes. Alternatively, explore these ideas for overnight oats. If you’re a fan of vegan substitutes, consider a plant-based scramble or another option from these tasty breakfasts with plant-based eggs.

    Get Lots of Fruit and Natural Light

    Fresh fruit and natural sugars can give you a helpful energy boost.
    Fresh fruit and natural sugars can give you a helpful energy boost.
    (Foto: CC0 / Pixabay / silviarita)

    Like others in our eco-friendly list, the following remedies not help you recover from sleeping too much but also contribute to overall health and well-being.

    4. Fruit

    Incorporate fresh fruit into your breakfast or snack on it throughout the day. Since oversleeping can cause blood sugar levels to drop, consuming natural fruit sugars can boost energy. Plus, you’ll benefit from nature’s bounty of essential nutrients.

    If you typically skip breakfast, fruit serves as a light and tasty way to reestablish the habit of morning meals. You can even whip up a tasty smoothie.

    5. Natural light

    Sunlight is crucial in regulating our body clock and syncing with circadian rhythms. A sunlit walk can invigorate both the mind and body. Consider taking some of our oversleeping recovery tips outdoors on sunny days to maximize their benefits. Basking in the sun and breathing fresh air can improve mood and energy. Another idea is to leave your curtains or blinds open at night, allowing the morning sunlight to rouse you gently from sleep.

    Deep Breathing and Meditation

    Allowing time to be in the moment can help you bounce back after sleeping too much.
    Allowing time to be in the moment can help you bounce back after sleeping too much.
    (Foto: CC0 / Pixabay / Pexels)

    As we continue with sustainable practices addressing how to recover from sleeping too much, let’s focus on being present and checking in with ourselves. While these ideas might seem simple, they’re often overlooked.

    6. Deep Breathing

    Deep breathing can soothe an overactive mind, making it especially helpful if your oversleeping is linked to anxiety. Practicing deep or conscious breathing can transform your perspective. Since you may be consuming less oxygen while asleep, refreshing your lungs is beneficial.

    Concentrate on your breath and intentionally slow it down, pausing briefly at the end of each inhale and exhale. This technique also helps clear the mind of clutter, enabling you to be fully present.

    7. Meditation

    Similar to deep breathing, meditation sharpens the mind and can help reenergize you. Incorporating meditation into your daily routine can assist in recovering from sleeping too much. Set aside time for self-care and relaxation. Experiment with different meditation styles, like metta meditation or tummo meditation.

      How to Recover From Sleeping Too Much? Exercise!

      Get active to fix oversleeping.
      Get active to fix oversleeping.
      (Foto: CC0 / Pixabay / kinkate)

      Physical fitness plays a crucial role in enhancing overall health and promoting a restful night’s sleep, helping you wake up rejuvenated. With various exercise options available, you can find the perfect fit for your lifestyle.

      8. Yoga

      Incorporate a regular yoga practice to open both your body and mind. With numerous styles to choose from, such as yin yoga and Bikram yoga, there’s something for everyone. Yoga boosts overall well-being and floods your body with endorphins, often leading to increased positive feelings.

      9. Run

      Running also releases endorphins, providing the energy you seek. Combat oversleeping with a brisk outdoor jog. Even a 15-minute run can invigorate you. If you prefer a more leisurely pace, consider slow jogging

      10. Walk

      If running isn’t your preference, walking offers a suitable alternative to overcome oversleeping. Incorporate a morning walk after waking up or consider walking to work if feasible. Even light cardiovascular activity can stimulate both the body and mind, helping you shake off sleepiness.

      Invigorating Ways to Bounce Back After Too Much Sleep

      Need to recover from sleeping too much? Listen to your favorite tunes.
      Need to recover from sleeping too much? Listen to your favorite tunes.
      (Foto: CC0 / Pixabay / Foundry)

      Combine these invigorating strategies to jumpstart your day and shake off morning grogginess. Start by playing some music to set the mood, then dive into a refreshing shower.

      11. Listen to music

      Elevate your mood and motivation by enjoying your favorite songs. Upbeat music can help reduce drowsiness, so try to steer clear of melancholic tracks. You might even find yourself singing along in the shower.

      12. Cold water

      Upon waking, splash your face with cold water or take the plunge into a chilly shower, even if just for a moment, before increasing the temperature. The cold water will stimulate your senses and help you wake up while also improving blood circulation. You can also switch things up by trying contrast showers.

      13. Scented oils

      Indulge your senses with energizing and inspiring aromas. In addition to mint, experiment with other essential oils to awaken your mind. Apply a dab on a cotton pad, use a diffuser or have fun creating your own DIY oil diffuser to enjoy its invigorating effects.

      Consistency Is Key

      Recovering from oversleeping and regaining your energy can be achieved through a variety of eco-friendly and mindful practices. From hydrating and enjoying a nutritious breakfast to incorporating exercise, meditation and invigorating morning routines, these techniques can effectively help you overcome excessive sleep and boost your overall well-being.

      As you explore these suggestions, remember that consistency is key. Gradually incorporate these habits into your daily life, and soon you’ll experience improved sleep quality, increased energy, and a more balanced lifestyle. And, as always, consult with a medical professional if you suspect any underlying health conditions contributing to your oversleeping. Happy awakening!

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