How to Stop Oversleeping – 6 Steps to Overcoming a ‘Sleep Addiction’

Do you often sleep much longer than you plan to? Has oversleeping become a habit that you can’t control?

(If you think you sleep a lot, but not sure you are a ‘sleep addict’,  learn more about how much sleep is too much »)

Everyone oversleeps from time to time (especially on weekends), but if you oversleep too often, with little to no control over it, it’s time to treat it as nothing short of an addiction.

I have struggled with oversleeping for most of my life, and I had managed to not only stop oversleeping, but to become an ‘energetic early riser’. I’m about to give you a road-map to follow, to eliminate the habit of oversleeping from your life…

OK, ready?

The 6 Steps to Stop Oversleeping:

1) Confront ‘the Part of You’ that Wants to Stay Asleep

There’s no easier way to say it – if you oversleep often, it’s because part of you prefers to stay in bed.

Often times, oversleeping is kind of an ‘escape mechanism’, a way to get away from reality (with a temporary, but very pleasant illusion of  freedom, I have to add).

What are you avoiding or procrastinating on? What do you secretly “gain” from oversleeping?

If you want to stop oversleeping, you’d have to ‘face your demons’ – to uncover the underlying reason you oversleep, and then decide to deal with it, instead of ‘sleeping through it’.

2) Get Motivated to Stop Oversleeping

There is obviously more than one way to do that… but here is a very simple one:

1. Come up with at least one strong reason WHY you want to stop oversleeping. Be as clear and as specific as you can.

TIP: Your “why” must come from your core. It has to ‘strike an emotional chord’. (For example, don’t set a goal to “have more time to study”, when actually thinking of studying makes you sick. It just won’t work! )

2. Write it down as a very positive statement in the present tense. (For example: “I’m very happy and proud of myself, because I wake up easily at 7AM every morning, filled with energy and drive”).

3. Read, write and re-write it often. At the very least review it at bedtime.

3) Change How You Think About Sleeping and Rising

You have to stop thinking things like…

“I need more sleep than the average person”, or –

“I can’t help it. I just love to sleep”, or –

“I hate waking up early”

You have to start thinking about sleep as something you must do in order to survive and nothing more, and you absolutely must believe that you can do great on a normal sleep schedule (which is most  likely true.)

4) Commit to a Steady Sleep Schedule

It’s best if you can go to sleep and wake up at the same times every day. At least do you best to wake up at the same time, no matter how long you had slept…

Put the clock away from bed, set a wake up call, ask someone to throw you out of bed, whatever you need to do to make sure you wake up on time.

Be nice to yourself, and don’t ‘beat yourself up’ when you fail to wake up, because it usually only makes things worse. Just learn from your mistakes and adjust.

5) Improve Your Sleep

There are many simple things you can do to get high quality sleep, which will allow you to get more energy from less sleep…

The least you can do is:

  • Stick to a consistent sleep schedule
  • Avoid caffeine intake in the afternoon
  • Avoid nicotine and alcohol close to bedtime
  • Expose your eyes to sunlight for at least 2 hours every day

In addition to all the above, you may want to try subliminal audio messages to program you mind to wake up early

6) Reduce Sleep Gradually

  • Reduce 30-60 minutes per week (or even two). It might be hard at first. It takes 7-10 days for the body to adjust to a new sleep schedule, so hang in there.
  • Don’t overdo it. Aim for 6-8 hours of sleep every night, with short (20-40 minutes) naps when needed. Getting by on 4-5 hours of sleep is possible, but should come naturally as a result of lots of other factors (like exercise, nutrition, motivation etc). Don’t set yourself up for failure.

That’s it in a nutshell. If you’re serious about getting rid of the habit of oversleeping, and feel that you need more guidance, I highly recommend that you get yourself a copy of the End Tiredness Program – a complete step-by-step guide to eliminating tiredness from your life.

I hope this helps. Please feel free to ask me anything, or even better – share your success story (below).


171 Responses to “How to Stop Oversleeping – 6 Steps to Overcoming a ‘Sleep Addiction’”

  1. ismailazwar says:

    Hi! I tend to sleep very late and wake up late also. Usually, 2 am to 6 pm. How do I prevent this? I am 21 years old. i cannot sleep earlier. Thanks and I hope you can help me….

  2. Vinod says:

    Sir,I sleep when I start reading the books after 10-20 minutes,I fell in sleep.this is my problem,so please send your solution

  3. Tasha says:

    Hey, I’m 16 and I have always overslept like my entire life, but I have had depression for quite a while and I find that sleeping is all I want to do, especially when I feel really bad bc it just shuts everything out and I can get away from reality but recently I’ve been doing it more and more, even sleeping for 3or 4 hours in the day aswell as 7 to 8 hours at night and it drains my energy so much and makes me feel even more depressed as well as making me constantly have nightmares & gets in the way with my exams alot so I really want to stop but I don’t know how, can you help me out?

  4. Kielle says:

    Hi Im Kielle! I tend to sleep very late and wake up late also. Usually, 2 am to 11 am. How do I prevent this? I am 13 years old. I dont do anything for the day since it’s our summer break. But I sleep earlier when Im tired especially after cheer training. Thanks and I hope you can help me

  5. Mary says:

    My sister sleeps constantly, and I worry about depression. She will get up at 11am and wants to nap by 3pm!!! How do I, as a loving sister, deal with this??

    She is functional, and hold a full time job, but everytime we speak, she says she is tired!

    • Cori says:

      Has she had a checkup with her doctor? It would be worthwhile to first check things such a s thyroid function, anemia, etc. If everything is okay physically, that it may be low-grade depression.

  6. Dheeraj says:

    After reading your article I feel little motivated.
    Actually,I want to reduce my sleep hours as it makes me more tired except being energetic.
    I am recently studying in 12th std. and want to make a good time schedule for studying.
    I always think of to study at night but then i feel sleepy and just go to bed….
    So,I want something which can help me out with my sleep also and my studies too..

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