How to Feel Better After Oversleeping

Co-authored by Alex Dimitriu, MD and Janice Tieperman

Last Updated: July 10, 2024 Fact Checked

If you're really tired, it might sound tempting to snooze for more than nine hours. However, oversleeping can disturb your body’s natural rhythms, and it can actually make you feel more tired and groggy the next day. Additionally, if you’ve overslept, you may be late for something or rushing to get somewhere, which means you may be stressed or anxious. Fortunately, if you get good hydration and nutrition, engage in some physical activity, and stimulate your senses, you can help yourself feel better after oversleeping.

Method 1

Method 1 of 3:

Nourishing and Hydrating Your Body

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Drink a large glass of water. Give your body what it needs by downing a large glass of water.^{[1]
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Research source} While you were sleeping, your body was continuing to perform its normal functions, which use up a lot of water. Since you’ve slept longer than normal, and you haven’t been taking in any additional water, you’re probably suffering from a little bit of dehydration.
- Additionally, if you’ve overslept because you drank alcohol the night before, you may be even more dehydrated than you realize.
Fruit is a nutritious, low-calorie way to get your day started.^{[2]
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Trustworthy Source

Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

Go to source} Even if you don’t feel hungry, you still need to eat to get your body’s metabolism going. Fruit is a light and tasty snack for when you don’t have a large appetite.

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Eat a full breakfast. If you have the time, try to eat a full and balanced breakfast with carbohydrates like wholegrain bread, sugars like fresh fruit, and protein like eggs or yogurt. When you sleep, your body uses the nutrients from your last meal to keep your body running, oxygen flowing, and blood pumping. Because you’ve overslept, your body hasn’t ingested food for a longer period than it may be used to. If you skip breakfast, you’ll feel fatigue and sluggishness because you’re low on nutrients.^{[3]
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Research source}
- Try pairing fruits high in Vitamin C, like citrus and berries, with foods high in iron, like eggs.^{[4]
  X
  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source} This will improve your iron absorption, preventing the sluggish, irritable, weak feeling that results from low iron (which can occur if it's been a long time since your last meal.)^{[5]
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  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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Grab a cup of strong coffee. The caffeine in a cup of coffee can provide a quick burst of energy to help you shake off the fatigue caused by oversleeping.^{[6]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.} Though this jolt of the caffeine may lead to an eventual crash, coffee will likely help you if you consume it in moderation.^{[7]
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Research source} But be sure to eat some food during or after you drink your coffee so you have some good nutrition to provide long-term energy throughout the day.
- Do not consume coffee or caffeine throughout the day. Because oversleeping can throw off your natural sleep pattern, you’ll want to try to reset your sleep clock when you go to sleep next time, and caffeine can keep you up even after the stimulating effects have worn off!^{[8]
  X
  Expert Source
  
  Marc Kayem, MD
  Sleep Specialist
  
  Expert Interview. 24 October 2019.}
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Eat a strong mint to help perk yourself up after oversleeping. Mint can make you feel more alert.^{[9]
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Research source} So, the stimulation of your tastebuds and the strong sensations caused by the menthol on your nasal passages are a potent boost you can give yourself after oversleeping.
- A cup of mint tea can also help to focus your mind and make you feel alert and doesn’t contain any caffeine.

Method 2

Method 2 of 3:

Exercising Your Body and Mind

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Take deep breaths to calm your mind and oxygenate your blood. While you are sleeping, your body is operating at a lower level of activity and a lower amount of oxygen.^{[10]
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Research source} Give your energy levels a quick boost by focusing on your breathing.
- Taking deep breaths and slowly exhaling them can help to oxygenate your body, calm your mind, and lower your stress levels that may have increased because you’ve overslept and may be late for something.
- Try inhaling through your nose for a count of 4 seconds, pausing at the top of the breath for 5 seconds, then exhaling through your mouth for 6 seconds. Repeat this pattern a few times.
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Meditate to focus your mind and lower your stress level.^{[11]
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Expert Source

Marc Kayem, MD
Sleep Specialist

Expert Interview. 24 October 2019.} Meditation is a great tool to calm and focus your mind. Because you’ve overslept, you may be worried about the tasks and challenges the day may bring. Meditation will allow you to calm your mind, improve your concentration, boost your energy levels, and prepare you to take on the day.^{[12]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Guided meditation is a form of meditation that focuses on mental images of places or situations you find relaxing.^{[13]
  X
  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source} Rather than focus on what you need to do when you get to work, meditate on calming images to lower the stress you may feel after oversleeping.
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Do yoga to stretch your muscles and focus your mind. Some deep stretches and meditative breathing can help to lower your stress levels and shake off the fatigue and stiffness from oversleeping.^{[14]
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Expert Source

Marc Kayem, MD
Sleep Specialist

Expert Interview. 24 October 2019.} The increased blood flow and cardiovascular work will also release endorphins that will help to make you feel better.^{[15]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Be sure take deep breaths to oxygenate your tissues.
- Even if you can’t catch an entire yoga class, a few minutes of yoga can reduce anxiety caused by oversleeping and oxygenate your body after a long period of low oxygen levels.
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Go for a run to get your body active after oversleeping. Even if it may be the last thing you feel like doing, a nice run can help to shake you out of your rut and reduce your anxiety. Running will also increase your blood flow and boost energy levels. A light jog for 10-15 minutes after oversleeping may be just what you need.^{[16]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Even if you can’t run, a nice walk will still get your muscles working and help to settle your mind.
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Lift weights to get your muscles pumping. If running isn’t your thing or you’re not able to do so easily, try lifting weights to get your blood flowing.^{[17]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.} Weight lifting also releases endorphins that will make you feel better after you’ve overslept. The increased blood flow will oxygenate your muscles, and the strain and challenge of lifting weights can help to reduce your stress and anxiety. You can use barbells, kettlebells, or any other type of weights, just be safe!^{[18]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- Write down a plan of what exercises you want to do before lifting weights so you can focus your time and energy.
- Oversleeping can make you feel groggy and weak, so don’t try to lift really heavy weights. Instead, go for a lighter weight with more repetitions.
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Walk to work to activate your body and settle your mind. If you have the time and are able to walk to work, do it. The light cardiovascular work and time to think about what you need to do when you get in will help focus your energy and make you more productive once you arrive. You don’t need to work up a serious sweat to get your blood pumping and your oxygen flowing.^{[19]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- If you plan to walk to work, be sure to check weather conditions. If you’ve overslept, the last thing you need is to get caught in the rain!

Method 3

Method 3 of 3:

Stimulating Your Senses

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Expose yourself to direct sunlight when you wake up after oversleeping. Take a moment to step outside and let your skin feel the sun. Breathe the fresh air and take in the outside world.^{[20]
X
Expert Source

Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.} Break yourself out of the bubble of your bedroom. Your body’s sleep cycle is often centered around daylight.^{[21]
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Trustworthy Source

Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital

Go to source} So, bright sunlight will help to make you feel more alert.
- If you’re worried about oversleeping the night before, you can leave your blinds open so the sunlight can enter your room in the morning and help to wake you up.
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Listen to energetic music that you enjoy. Oversleeping can make you feel drowsy and increase your stress levels. Music has been proven to boost dopamine levels and lower cortisol levels.^{[22]
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Research source} Find some upbeat music that you like to help pull yourself out of the oversleeping funk (maybe even some funk music). It doesn’t necessarily have to be fast-tempo, but you do want to avoid moody or depressing music.
- Really jam out to some music and get your body moving, too.
- It’s not necessary to sing along, but it can’t hurt!
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Splash cold water on your face. It may be a classic trope in movies, but splashing some cold water on your face actually does help to wake you up and focus your mind. A spritz of cold water can make you feel more alert and actually lower stress levels.^{[23]
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- A small amount of research shows that exposure to cold water can help to battle depression and boost blood circulation.^{[24]
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Use scented oils to stimulate your sense of smell and make you feel better. You can use different scents to help you recover from the effects of oversleeping. Citrus smells can lower anxiety and depression, peppermint can boost your mood, and scents like rosemary can have positive effects on the brain.^{[25]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Try using essential oils with special aromatherapy accessories or aroma sticks.^{[26]
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  Trustworthy Source
  
  Johns Hopkins Medicine
  Official resource database of the world-leading Johns Hopkins Hospital
  
  Go to source}
- Don’t combine too many scents at once or you may overwhelm your nose!