Depression and sleep problems are closely linked, but the direction of the two isn’t always clear.

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Good sleep is an essential part of physical and mental health.

Sleep doesn’t just recharge you and prepare you to face another day. The right amount of sleep can also benefit your health in a number of ways. Still, even though quality sleep is necessary, you can overdo it.

The sweet spot for healthy sleep generally falls between 7 and 9 hours each night for most adults or 8 to 10 hours for teenagers.

If you often don’t get the sleep you need, you’ll probably feel tired during the day, and you might notice some health effects over time.

Regularly getting more sleep than you need — sleeping more than 9 or 10 hours most nights — can also leave you feeling less than your best.

You might feel groggy and disoriented if you oversleep, but you could also notice a low mood or feelings of depression.

But can oversleeping actually cause depression? We’ll explore the link between the two below.

While 2015 research suggests links between oversleeping and depression, most existing evidence indicates oversleeping is a symptom, not a cause, of depression.

Sleep problems commonly occur with depression. In fact, research from 2017 suggests that most people living with major depression have some type of sleep difficulty.

The study, which considered data from 3,573 people diagnosed with major depression, 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 link can go both ways

When you live with depression, oversleeping on a regular basis could potentially worsen your 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 your mood, energy, and outlook for the future. You might feel drained and lethargic, less interested in your usual activities, and hopeless that your symptoms will ever improve.

It’s natural to feel a little down or “blah” after sleeping in, but that doesn’t necessarily mean you have depression.

Clinical depression causes persistent changes in mood that show up in most areas of life.

You might notice:

  • changes in your typical energy levels
  • feelings of hopelessness that don’t go away
  • consistently feeling down or blue
  • less interest in the activities you usually enjoy

These symptoms usually remain pretty consistent throughout the day. Oversleeping, on the other hand, can leave you feeling low, but your mood will lift with time.

So why do you feel so out of it? Here are a few possible explanations.

Oversleeping disrupts your usual sleep-wake cycle

Not getting the right amount of sleep can throw off your circadian rhythm or your natural sleep-wake cycle. This internal biological clock helps regulate daytime energy, alertness, and nighttime sleepiness by sending signals to your body when it’s time to go to sleep or wake up.

Sleeping too little or too much can confuse the cells that send these signals, leaving your body uncertain how to respond.

Consequently, you might wake up exhausted and lethargic or feel ready for bed just a few hours after getting up. Over time, an inconsistent sleep-wake schedule can make it difficult to get the sleep you need — even when you aim for just the right amount.

You have a sleep disorder

Oversleeping and ever-present exhaustion are key signs of the sleep condition hypersomnia.

With hypersomnia, you might wake up feeling disoriented and somehow still drained of energy. Instead of feeling refreshed, you might be unable to find the motivation to get out of bed and go about your day.

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 you could be oversleeping not because you have depression but because you have a sleep disorder.

If you don’t get much sleep or sleep too much on a given night, try not to let it worry you too much. You can still get yourself moving for the day and try some of these techniques for a better night’s sleep the upcoming night.

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 your mood, so it may help you shake off lingering fatigue and frustration after oversleeping.

Try a short walk around your neighborhood, or put on some energizing dance tunes to reap the mood-boosting benefits of music.

Even simple stretches and yoga can help you feel more awake and alert.

Eat breakfast

When you feel sleepy in the morning, your first concern might be coffee, green tea, or another energizing beverage.

You might not feel all that hungry, but a light, protein-rich breakfast can provide an energy boost that helps you feel more prepared to face the day.

  • oatmeal topped with fruit and yogurt
  • a banana or apple with nut butter
  • avocado or egg on whole grain toast

Mild dehydration can also cause fatigue, so drinking some water might also help. (A quick splash on your face can’t hurt, either!)

Get some sun

For a natural energy boost, open your curtains or step outside into the sunlight as soon as you wake up. Natural light tells your body it’s time to start the day, so sunlight can help you feel more energized and awake.

If you notice you’re oversleeping on a consistent basis, it may be time to talk with a healthcare professional.

Getting an expert opinion becomes even more important when:

  • symptoms of depression persist for longer than 1 to 2 weeks
  • you don’t feel rested after any amount of sleep
  • you can’t stay awake during the day
  • your regular activities no longer interest you
  • changes in mood begin to affect your daily life or relationships

Since depression and sleep disorder symptoms can overlap, make sure to tell a professional about all of your symptoms.

If you need help now

If you need someone to talk with in a moment of distress, trained, compassionate crisis counselors can listen and offer support with finding helpful ways to cope. Here are a few options:

A night of good sleep usually feels restorative, but oversleeping can leave you anxious, guilty, and irritable. For some, oversleeping on a consistent basis is a sign of depression. Oversleeping may also worsen depressive symptoms.

If you’re experiencing symptoms of depression, a sleep disorder, or both, it’s important to speak with a health professional. They can help determine what your symptoms mean and the best course of treatment to help you feel your best.

Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.