Oversleeping in Teens: Mental Health Causes and Help
If your teen regularly sleeps til noon every weekend or struggles to get up for school, it may be tempting to assume this is normal. In fact, if you ask around, many teenagers might say they sleep late or take hours-long naps.
But the truth is, a healthy amount of sleep for teens is between eight to ten hours of sleep per 24-hour period. Sleeping longer than this could signal an underlying mental health problem like depression or anxiety.
Without treatment, mental health conditions can worsen over time. If you’re concerned that oversleeping could be a sign of one of these conditions, a mental health professional can offer insight and guidance.
This page can also help you better understand oversleeping in teens, as it explores:
- If it’s possible to get too much sleep
- Common causes of oversleeping in teens
- Mental health conditions that can lead to oversleeping
- Consequences of sleeping too much
- Coping strategies for oversleeping
- Interventions for sleep problems
- Where to find professional support
Is It Possible to Get Too Much Sleep?
Teens need between eight to ten hours of quality sleep per 24-hour period. When someone sleeps beyond this amount, it may be referred to as “oversleeping,” “hypersomnia,” or “excessive daytime sleepiness” (EDS).1 While there is some variation among definitions of oversleeping, some practitioners describe EDS as sleeping more than the recommended amount at least three times per week for at least three months.1
While many people assume that it is normal for teens to sleep til midday and nap when they can, the fact is that getting too much sleep may be linked to problems such as:
Lower academic performance- Absenteeism
- Decreased extracurricular and social activity
- Conflicts with family and friends
- Obesity
- Back pain
- Headaches
- Anxiety
- Depression
Because teen oversleeping is linked with negative outcomes, it is considered a major public health problem.2 But if sleeping in and napping is such a problem, what causes so many teens to oversleep?
Common Causes of Too Much Sleep in Teens
Sleeping too much is not a “normal” part of adolescence. However, teens commonly experience excessive daytime sleepiness, causing them to sleep more than the recommended eight to ten hours on weekends and nonschool days.
There are many common causes of oversleeping in teens. The following are some of these causes.
Sleep Deprivation:
In many cases, teens seek extra rest on weekends and nonschool days because they have fallen behind on sleep throughout the week.
Changes to Circadian Rhythm During Adolescence:
Everyone has an internal clock, called a “circadian rhythm,” that tells them when to feel sleepy and when to wake up. During adolescence, this biological rhythm changes. Teens tend to become sleepier later at night than they do in other phases of life. Therefore, if left to their own devices, teens would likely go to sleep and wake up later, while still getting eight to ten hours of quality sleep. However, most teens must wake up early to attend school. This may mean they go to sleep later but wake up early, resulting in less sleep.
A Biological Need for More Sleep:
It’s a common misconception that teens should be able to stay up later than children. In reality, adolescents actually need more sleep than children or adults because of the fast rate of physical, emotional, and mental growth they experience at this age.3
Poor Sleep Hygiene:
Poor sleep hygiene can lead to oversleeping in teens. Sleep hygiene involves lifestyle choices that promote good sleep, as many everyday behaviors either encourage or hinder getting enough rest. For example, common behaviors, such as drinking caffeinated beverages and using a smartphone near bedtime, can make it more difficult to fall asleep on time.
Mental Health Disorders:
Some mental health disorders have been tied to oversleeping in teens. For instance, oversleeping is considered a symptom or sign of mental health conditions such as anxiety, depression, bipolar disorder, and insomnia. Studies show that oversleeping also seems to increase the risk or severity of these conditions.1 We discuss the potential mental health causes of oversleeping in more detail next.
Mental Health Causes of Oversleeping in Adolescents
Sleep deprivation is a common reason for oversleeping during adolescence and is not always a sign of an underlying mental health problem. However, professionals encourage parents to seek a thorough assessment for a teen who consistently oversleeps.2 This is because stress-related oversleeping is sometimes a sign of an underlying mental health condition. Further, in some instances, oversleeping may put a person at risk of developing mental health problems.
Some mental health disorders that are linked to teen oversleeping include depression, anxiety, bipolar disorder, and insomnia. The following sections explore the conditions linked to oversleeping.
Depression
Depression and excessive sleep in teens are strongly linked. In fact, the most common mental health disorder associated with hypersomnia in teens is depression, as research finds that approximately 26-36% of teens with depression are prone to oversleeping.1
For this reason, oversleeping is often used as one of the diagnostic criteria for depression.1 Further, recent research suggests that disordered sleep, such as sleeping too much, may also precede the onset of depression.1 While it is still unclear whether depression causes hypersomnia or hypersomnia causes depression, it seems clear that the two conditions are commonly linked. Therefore, if a teen often sleeps more than eight to ten hours per 24-hour period, it may be important to consider whether they have signs or risk factors for depression.
Anxiety
Studies show a strong link between oversleeping and anxiety in adolescents. Teens who get more than ten hours of sleep per night throughout the week are more likely to have higher anxiety levels.9 Therefore, teens engaging in stress-related oversleeping may be dealing with anxiety.
Bipolar Disorder
Bipolar disorder is a mental health condition characterized by extreme changes to mood and energy levels, ranging from mania to depression. Bipolar disorder is strongly linked with hypersomnia in teens.4 In fact, around 75% of young people with bipolar disorder also experience hypersomnia.5 Further, approximately 14-33% of bipolar patients experience hypersomnia or insomnia before depressive episodes.5
Insomnia
While insomnia is characterized by difficulty falling asleep or staying asleep, according to recent research, insomnia and hypersomnia can co-occur.6 Co-occurring insomnia and hypersomnia are especially associated with major depressive disorder and bipolar disorder.
Consequences and Risks of Too Much Sleep
In addition to increasing the risk of conditions such as depression7 and anxiety, oversleeping is also associated with the following risks:
Overeating and obesity8- Poor academic performance2
- Conflict with friends and family2
- Negative impact on extracurricular activities2
- Negative impact on health2
- Driving accidents2
Coping Strategies for Oversleeping
Teen wellness and mental health depend on getting the right amount of quality sleep. If you’re worried that you or your teen is sleeping too much, there are steps you can take to get patterns back on track. Here are some coping strategies for oversleeping that may help alleviate the issue.
Improve Sleep Hygiene:
Sleep hygiene involves supporting healthy routines that improve sleep. These steps are easy to follow and are supported by scientific evidence. Some sleep hygiene tips include:
- Minimizing caffeine use, especially after lunch
- Avoiding exercise near bedtime, but still aiming to exercise every day
- Disconnecting from your smartphone and other devices an hour before bed so your body can begin to produce melatonin, a hormone that’s needed for sleep
- Dimming the lights and turning down the temperature in your room around an hour before bed
- Stopping eating one to two hours before bed
- Engaging in quiet and calming activities in the evening and avoiding engaging in stimulating conversations or activities
- Only getting into bed once you are sleepy and planning to sleep. Avoid lying in bed to watch TV, use your phone, read, or do homework.
Manage stress:
Stress-related oversleeping may be mitigated by reducing the amount of stress you face. To reduce stress, consider paring down your nonessential activities, avoiding social media, and minimizing exposure to upsetting media content, such as sensationalized news.
To better manage existing stress, consider the following tips:
- Learn relaxation techniques
- Practice yoga
- Get plenty of exercise and fresh air
- Eat a balanced, healthy diet
- Hydrate
- Journal
- Talk to a supportive friend, family member, or therapist
Early Intervention for Sleep Problems
Because quality sleep is essential for optimal physical and mental health, it is best to address sleep problems early – before they lead to complications. If you or your teen is struggling with oversleeping, therapy may be an option for you.
One effective treatment option for sleep disorders is cognitive behavioral therapy (CBT). Cognitive behavioral therapy for sleep regulation may include:
- Sleep restriction therapy: This involves limiting the time spent in bed in order to increase the sleepiness you feel when you do get into bed
- Cognitive restructuring: This includes identifying and challenging any stressful or negative thoughts and emotions you may feel about sleep. Since stress makes it more difficult to fall asleep, replacing stressful thoughts with more positive and helpful ones can help you get quality sleep.
- Parental support for sleep issues: Therapy may also involve parental support for teen sleep issues. A therapist might offer professional guidance to parents on how to help their teenager make changes promoting healthy sleep patterns.
Mission Prep: Professional Support for Oversleeping in Teens
While napping and sleeping late on weekends are common behaviors among teens, sleeping more than ten hours per 24-hour period is not just a “normal” part of adolescence. Oversleeping can be a sign of mental health problems like depression and anxiety, and may even contribute to such issues if not managed. Therefore, it’s important to find out why your teen is chronically oversleeping.
At Mission Prep, we have a team of compassionate and knowledgeable professionals ready to conduct a thorough assessment and identify the cause of teen oversleeping. Once we identify the cause of your or your teen’s issues, we can work with you to create an effective treatment plan. This may include cognitive behavioral therapy, stress management strategies, or training in sleep hygiene.
If you’re ready to help your teen achieve more balanced sleeping patterns or target signs of a mental health condition, reach out to our team today.
References
- Dauvilliers, Y., Lopez, R., Ohayon, M., & Bayard, S. (2013). Hypersomnia and depressive symptoms: methodological and clinical aspects. BMC Medicine, 11(1). https://doi.org/10.1186/1741-7015-11-78
- Hein, M., Mungo, A., Hubain, P., & Loas, G. (2020b). Excessive daytime sleepiness in adolescents: current treatment strategies. DOAJ (DOAJ: Directory of Open Access Journals), 13(2), 157–171. https://doi.org/10.5935/1984-0063.20190143
- Moore, M., & Meltzer, L. J. (2008). The sleepy adolescent: causes and consequences of sleepiness in teens. Paediatric Respiratory Reviews, 9(2), 114–121. https://doi.org/10.1016/j.prrv.2008.01.001
- Krystal, A. D. (2012). Psychiatric disorders and sleep. Neurologic Clinics, 30(4), 1389–1413. https://doi.org/10.1016/j.ncl.2012.08.018
- Asarnow, L. D., & Mirchandaney, R. (2020). Sleep and mood disorders among youth. Child and Adolescent Psychiatric Clinics of North America, 30(1), 251–268. https://doi.org/10.1016/j.chc.2020.09.003
- Soehner, A. M., Kaplan, K. A., & Harvey, A. G. (2014). Prevalence and clinical correlates of co-occurring insomnia and hypersomnia symptoms in depression. Journal of Affective Disorders, 167, 93–97. https://doi.org/10.1016/j.jad.2014.05.060
- Dong, L., Xie, Y., & Zou, X. (2021). Association between sleep duration and depression in US adults: A cross-sectional study. Journal of Affective Disorders, 296, 183–188. https://doi.org/10.1016/j.jad.2021.09.075
- Ohayon, M. M., & Roberts, L. W. (2014). Challenging the validity of the association between oversleeping and overeating in atypical depression. Journal of Psychosomatic Research, 78(1), 52–57. https://doi.org/10.1016/j.jpsychores.2014.09.018
- Waters, A. M., Gibson, L., Sluis, R. A., & Modecki, K. L. (2023). Using nightly sleep guidelines to address links between adolescents’ Self-Reported Weekly Sleep Patterns and anxiety and Depression symptoms. Child Psychiatry & Human Development, 56(4), 948–957.
