Why do I feel more tired the more sleep I get?

If you've ever wondered, "Why do I feel more tired, the more sleep I get?", you're not alone. It can be confusing; you think that more sleep should equal more energy, but instead, you wake up groggy, sluggish, or even more exhausted than before. This can be frustrating, especially if you’re making a real effort to prioritise rest.

In this blog, we’ll explore why getting too much sleep might leave you feeling tired, how insomnia can play a surprising role, and what you can do to wake up feeling more refreshed.

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Can Too Much Sleep Make You Feel Worse?

Yes, it can. While sleep is vital for physical and mental health, consistently oversleeping may disrupt your body’s natural rhythm. This internal clock, known as the circadian rhythm, helps regulate sleep-wake cycles. When this rhythm is off, your body may not enter or complete the right stages of restorative sleep.

Oversleeping can also be linked with underlying health issues such as:

• Depression
• Anxiety
• Poor sleep quality
• Sleep disorders, including insomnia

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What Is Insomnia — and Could You Have It Without Knowing?

When we think of insomnia, we often imagine someone lying awake all night. But it can actually take many forms. You might fall asleep easily but wake frequently. Or you might sleep long hours but still feel unrested. These are all clinical signs of insomnia, even if you don’t label yourself as an “insomniac.”

Common symptoms include:

• Difficulty staying asleep
• Waking too early
• Non-restorative sleep (sleep that doesn’t feel refreshing)
• Daytime fatigue, low mood or poor focus despite spending enough time in bed

According to the NHS, insomnia affects around 1 in 3 people in the UK, and many don’t realise they have it.

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The Connection Between Sleep Quality and Feeling Tired

It’s not just about how long you sleep — it’s about how well you sleep. You need to move through the full sleep cycle, including deep sleep and REM (rapid eye movement) stages, for your brain and body to properly recover.

If your sleep is fragmented or disrupted by poor habits, stress, or untreated sleep conditions, you might spend enough time in bed but not get enough restorative sleep.

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What You Can Do

If you're feeling tired despite sleeping more, it might be time to evaluate your sleep quality. Here are a few steps you can take:

1. Track your sleep – Use a journal or sleep app to look at patterns.
2. Review your habits – Are screens, caffeine, or irregular bedtimes affecting your routine?
3. Consider insomnia – If you're regularly tired during the day despite long nights of sleep, you may fit the criteria.
4. Try Cognitive Behavioural Therapy for Insomnia (CBT-I) – It’s a proven, drug-free way to retrain your brain for better sleep. It’s also the first-line treatment recommended by the NHS for chronic insomnia. Sleepio is a CBT-I treatment that works with you to develop a personalised insomnia treatment plan, empowering you to challenge negative thought patterns, establish healthy sleep habits, and enjoy restful nights of sleep.

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In summary, if you find yourself feeling more tired the more you sleep, it’s worth looking beyond the number of hours you’re in bed. The issue may be with sleep quality, not quantity. Many people live with insomnia symptoms without realising it, and the good news is, it’s treatable.

By understanding your sleep patterns, improving habits, and seeking support if needed, you can start waking up with more energy no matter how many hours you’ve slept.

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