I have found that if I just let my body sleep as much as it wants to I sleep 9-10hrs and I feel groggy and hung over (presumably dehydrated) for a long time aft

I have found that if I just let my body sleep as much as it wants to I sleep 9-10hrs and I feel groggy and hung over (presumably dehydrated) for a long time after I wake up. I have tried dropping stimulants, all that kind of thing, and have tried it for weeks. It does not right itself. What has worked the best for me is having an alarm for 7am, 6-7 days as week. If I am having heaps of trouble sleeping I'll disable it and maybe sleep 1hr more, but in general I keep is consistent, and when I wake up it takes me a much shorter time to feel human again.