Why do i feel more tired when i sleep longer?

Feeling more tired after longer sleep often happens when sleep quality is disrupted. Stress, anxiety, or irregular sleep cycles can cause you to wake during deep sleep stages, leaving you groggy rather than refreshed. Supporting deeper, more consistent sleep can help.

Sleeping longer doesn’t always mean sleeping better. When sleep is fragmented or poorly timed, you may wake from deep sleep instead of lighter stages, which can leave you feeling heavy, foggy, or unrested.

Stress and anxiety can interfere with sleep architecture, even if you’re unconscious for many hours. The nervous system may stay partially alert, preventing sustained deep sleep and reducing recovery.

Music can help by creating a more stable sleep environment. Slow, predictable sound supports smoother transitions between sleep stages and reduces nighttime arousal that can break deep sleep cycles.

Sleep-focused music often emphasises delta-dominant soundscapes, which align with restorative sleep. Over time, consistent listening can support better sleep quality, not just longer sleep duration.

Things to try

• Use deep sleep music with a very slow tempo and minimal variation throughout the night, rather than stopping it once you fall asleep.

• Explore delta-based soundscapes (below ~4 Hz) to support deeper, more restorative sleep.

• If you use a sleep ring or wrist tracker, noticing whether nights with steadier music align with fewer awakenings or less grogginess on waking.

• Pair music with a simple mindfulness cue at bedtime, such as feeling the body sink into the mattress as sound continues.