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).


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

  1. Jose says:

    Hello, I’m Jose. As much as this article helps, I still find myself lost and not knowing what to do. Yes, I oversleep everyday getting about 9-10 hours of sleep. I don’t know what to “rule out” because I just don’t know where to start. I am 21 yrs old and I just can’t be sleeping this much. I want that energized early mornings where I can actually say that I have a whole day in front of me. Any advice helps and in advance, I thank you.

  2. thirtha prasad says:

    Hey i m Thirtha and I m 23 years old. I m addicted to oversleeping. Even though sleeping for 8 to 9 hours in the night, i feel like sleeping in the noon and this has become a habit which i m not able to control. Due to this i dont get much time to study. I have exams after two months. I do exercise everyday. Please help me avoid sleepiness in the noon.

    • Vimal Pumposh says:

      Hi Thirtha, There are many reasons for excessive sleep. 1. Imbalance in Thyroid gland function. 2. Hormonal imbalance 3. Realization of Dreams 4. Physiological weakness 5. Improper dietary habits 6. Metabolic disorder
      All these reasons don’t end up here. They go on increasing the way you think and behave. But, by whatever reasons you are sleeping in excess, the consequences are harmful. So, what I will suggest you is to include pranayam in your exercise. Its regulation of oxygen in your body, which keeps your cells active and fresh. By doing pranayam, you are forcing intake of more oxygen in your body and purifying your lungs and other body cells by regulating oxygen intake in controlled manner. This method will surely help you in all complications. If it works then tell others, if not then please leave a reply for me.

  3. alex says:

    Hey my name is alex. Im 19 years old. My sleeping addition started at the age of 15. I will be not wanted to go to school and all so i just overslept all the times. Years and years past and now it got out of control. I stay awake from at least 2:30-4:00 am and wake up till 2pm . I cant be like this no more. I need to finish my school because i drop out becuase of my addition. I go to work at the afternoons but i need to make extra money cause its not cutting it. My life rn is awful and i hate myself and my additio. Sometimes i cant take it no more. On what i have become.

    • Rotem Cohen says:

      Alex, take it easy! Seriously, you need to relax a bit. Put things in perspective and DO NOT hate yourself… this doesn’t help you in ANY way what so ever. Start planning how you’re going to beat the “oversleeping addiction”, within a reasonable amount of time, like 30 days.

      (you may want to get on my email course

      Stay in touch. And smile :)

    • ian says:

      I usually get 12-15 hours of sleep a day, watch movies, go to the gym, travel and cook. and im super happy. i dont think its bad to oversleep at all.

  4. Lee says:

    I basically sleep myself tired but the thing is im mostly tired in the morning at night i all energy and when i do get weekends i would sleep 12-14hrs and i know its not good but i cant help it

  5. sarah says:

    Hi I m in 12 std…in a few days or I shall say in 3 days there are my hsc board exams n I m sleeping like a dog ..wasting my time n its frustrating me like hell…i want to revise all that I have done but as im sleeping all I have no time for it…n I’ve tried all the motivational methods but none worked im really depressed plz help me

    • Rotem Cohen says:

      Sarah, have you consulted a trusted adult about this?

      • sarah says:

        I have told my parents we also consulted a doc but he said their is no way to stop this …etc. I m quite worry about this! What should I do practically

        • Rotem Cohen says:

          If you’re serious about this, simply ask for help. Ask your parents or friends to wake you up on time, or check on you to see that you’re doing your chores etc. Have you ruled out Sleep Apnea?

  6. Shax Alpha says:

    Thanx..i really needed this, gonna try it out

    • yuti says:

      any luck?? im not joking or making fun. I really want to know. It’s very agitating to know that im not able to get things done. I feel lethargic even after a 8-9 hours sleep. I sometimes also sleep after that. So i’d really like to know how your personally dealing with it. Would love it if you comment back.

  7. Mrs Lucas Phillip says:

    thanks i gonna try it

  8. roja ramani says:


  9. Brenda Smith says:

    Thank you this really helped me

  10. James rapala says:

    am gona begin with 8hour sleep

Leave a Reply

Your email address will not be published. Required fields are marked *