Doctors Explain Why Sleeping In Might Actually Hurt Your Mood
According to a report from pafikutaikab.org For many people, sleeping in on weekends feels like a reward after a long week a chance to catch up on rest and wake up without an alarm. But psychiatrists warn that waking up late may actually have the opposite effect on your mood. Instead of feeling refreshed, you might find yourself irritable, anxious, or unusually low. According to experts, the cause lies not in how long you sleep, but in how your sleep pattern disrupts the body’s natural rhythm.
Your Body’s Clock Hates Sudden Changes
Dr. Helena Cruz, a psychiatrist at the Mind and Sleep Research Institute, explains that the human body operates on a strict internal schedule known as the circadian rhythm. This 24-hour cycle regulates sleep, hormone release, and mood. “When you wake up much later than usual, your body clock becomes confused,” says Dr. Cruz. “It’s like experiencing a mini jet lag — your internal rhythm no longer matches your environment.”
This shift can cause your brain to release hormones at the wrong times. For example, cortisol, the hormone that helps you feel alert in the morning, may spike too late in the day. As a result, you wake up feeling sluggish, mentally foggy, and emotionally unbalanced.
Sleep Debt vs. Sleep Disruption
Many people assume that extra sleep automatically means better rest. However, oversleeping can sometimes be as harmful as sleep deprivation. Dr. Cruz notes that sleeping too long, especially after several nights of short sleep, can disturb the natural sleep architecture — the cycle of light, deep, and REM sleep that restores the body and mind.
“When you try to ‘repay’ your sleep debt by sleeping in, you may actually skip essential early-morning light exposure,” she says. “That morning sunlight is critical for regulating serotonin — the mood-stabilizing hormone. Without it, you’re more likely to feel down or irritable.”
Research also shows that inconsistent sleep patterns are linked to symptoms of depression, anxiety, and fatigue. People who vary their wake-up times by more than two hours between weekdays and weekends are more likely to report mood swings and low energy.
The Psychological Effect of Waking Up Late
Beyond the biological factors, waking up late can also affect your mindset. Psychologists refer to this as the “morning guilt effect.” “When people sleep past their usual routine, they often feel they’ve wasted time or fallen behind,” explains Dr. Cruz. “That sense of guilt or lost productivity can trigger stress and lower motivation.”
Moreover, starting the day late can disrupt normal daily routines — from meal schedules to social activities — which further destabilizes mood. Simple actions like missing breakfast or skipping sunlight exposure can have a surprisingly strong influence on emotional well-being.
How to Fix the Mood-Sleep Connection
Experts recommend maintaining a consistent sleep and wake schedule, even on weekends. Aim to wake up within one hour of your usual time, and if you’re truly exhausted, consider an early afternoon nap instead of oversleeping in the morning.
Dr. Cruz also advises spending at least 15 minutes outdoors after waking up. “Natural light exposure helps reset your body clock and boost serotonin levels,” she says. Gentle stretching, hydration, and a balanced breakfast can also help signal to your brain that the day has begun.
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A Better Way to Rest
Sleeping in occasionally isn’t harmful, but relying on it to fix chronic fatigue may do more harm than good. “Your body thrives on rhythm,” Dr. Cruz emphasizes. “The key to better mood and energy isn’t more sleep — it’s more consistent sleep.”
So the next time you’re tempted to sleep until noon, consider setting your alarm just a little earlier. A steady morning routine may be the simplest, most natural way to lift your mood and start the day with energy.
