Too Much Of A Good Thing? Links Between Oversleeping and Depression
*The article by Healthline on September 26, 2024, has been modified by Schloder.
According to many reports by newspapers and research, stress, anxiety, and depression have increased tremendously since COVID-19 and seem to affect the general population as well as athletes of all levels, not only in their training and performance but also in their sleeping patterns. Good sleep usually feels restorative, but oversleeping can make one anxious, guilty, and irritable. For some, oversleeping consistently is a sign of depression, which may also worsen depressive symptoms. If experiencing such symptoms, a sleep disorder, or both, seeking help from a health professional is essential, who can help determine what the symptoms mean and the best treatment course to feel better.
Many athletes foster the belief that ‘catching up’ on weekends on missed sleep is OK and is just ‘working fine.’ However, the newest research points out that depression and sleep problems are closely linked but that the direction of the two isn’t always straightforward. Good sleep is an essential part of physical and mental health. Sleep doesn’t just recharge the body and prepares a person to face another day. The right amount of sleep is beneficial in several ways. Still, even though quality sleep is necessary, one can overdo it. The time for a healthy sleep generally falls between 7 and 9 hours each night for most adults or 8 to 10 hours for teenagers. Athletes who do not sleep enough will likely feel tired during the day and might notice some health effects over time.
Can Oversleeping Cause Depression? What Is the Connection?
However, getting more sleep than needed – sleeping more than 9 or 10 hours most nights – or ‘catching up on weekends – can lead to not feeling up to the task and feeling groggy and disoriented. Oversleeping may also lead to a low mood or feelings of depression.
It is suggested that links between oversleeping and depression indicate that oversleeping is a symptom, not a cause, of depression. Sleep problems commonly occur with depression. Research from 2017 suggests that most people living with major depression have some sleep difficulty. The study considered data from 3,573 people diagnosed with major depression and found that over 92% of the participants had trouble sleeping. Insomnia was the most common sleep problem, but nearly half of these participants experienced hypersomnia. About a third said they experienced both hypersomnia and insomnia.
The Dual Link
When we live with depression, oversleeping regularly could potentially worsen the symptoms. A 2014 study even suggests that people who sleep for more than 8 hours may experience more depression symptoms than people who sleep 8 hours or fewer each night. Think of it as a cycle. Depression often affects people’s mood, energy, and outlook for the future. They might feel drained and lethargic, less interested in their usual activities, and hopeless that their symptoms will ever improve. It is natural to feel a little down or “blah” after sleeping in, but that doesn’t necessarily mean they have depression.
Clinical Depression causes persistent changes in mood that show up in most areas of life:
Changes in the typical energy levels
Feelings of hopelessness that don’t go away
Consistently feeling down or blue
Less interest in the usually enjoyed activities
These symptoms usually remain pretty consistent throughout the day. Conversely, oversleeping can leave one feeling low, but the mood will lift with time. So why do people feel so out of it? Here are a few possible explanations:
Oversleeping Disrupts the Usual Sleep-Wake Cycle
Not getting enough sleep can interrupt a person’s circadian rhythm or the natural sleep-wake cycle. This internal biological clock helps regulate daytime energy, alertness, and nighttime sleepiness by sending signals to the body when it’s time to sleep or wake up. Sleeping too little or too much can confuse the cells that send these signals, leaving the body uncertain how to respond. Consequently, people might wake up exhausted and lethargic or feel ready for bed just a few hours after waking. Over time, an inconsistent sleep-wake schedule can make it challenging to get the necessary sleep – even when aiming for just the right amount.
Does A Sleep Disorder Exist?
Oversleeping and ever-present exhaustion are critical signs of hypersomnia, whereby one might wake up feeling disoriented and somehow still drained of energy. Instead of feeling refreshed, one might be unable to find the motivation to get out of bed and go about daily activities.
Other symptoms include:
Trouble with concentration and memory
Slowed-down thoughts or speech
Irritability
Anxiety
Changes in appetite and weight
These symptoms are often also seen with depression. It’s possible, then, that one could be oversleeping not because of depression but due to a sleep disorder. If one does not sleep enough or sleeps too much at night, try not to worry. You can still get moving for the day and try some of these techniques for a better night’s sleep. The suggestion is to get moving. Not everyone wants to exercise first thing in the morning, but 2020 research suggested a short morning workout may help boost daytime concentration, focus, and memory.
Exercise can also boost energy and improve mood, so it may help shake off lingering fatigue and frustration after oversleeping. A short walk around the neighborhood or some energizing dance tunes reap the mood-boosting benefits of music. Even simple stretches and yoga can help one be more awake and alert.
Eat Breakfast
When sleepy in the morning, the first concern might be coffee, green tea, or another energizing beverage, but a light, protein-rich breakfast can provide an energy boost that helps to feel more prepared to face the day.
Some Nutritious Breakfast Ideas
Oatmeal topped with fruit and yogurt
Banana or apple with nut butter
Avocado or egg on whole-grain toast
Mild dehydration can also cause fatigue so drinking water might help.
Professional Help
If noticing consistently oversleeping, it may be time to talk with a healthcare professional. Getting an expert opinion becomes even more critical when:
Symptoms of depression persist for longer than 1 to 2 weeks
Don’t feel rested after any amount of sleep
Can’t stay awake during the day
Regular activities are no longer enjoyable or engaging – lack of motivation
Changes in mood begin to affect daily life or relationships
Since depression and sleep disorder symptoms can overlap, make sure to tell a professional about all of the symptoms.
References:
Boland, M., Raypole, C. (2024, September 26). Can too much sleep cause depression? Here’s what to know. Healthline. Medically reviewed by Matthew Boland, PhD. Edited By Ari Howard.
Retrieved September 26, 2024, from https://www.healthline.com/health/depression/too-much-sleep-depression