I am in my late 40s. Last fall, I switched from a SAD to a kind of modified low-carb-ish paleo in order to drop 15 pounds (which I did quite easily). I no longer eat processed foods, nearly all of my produce and meat now comes from local farmer's market (grass fed/organic/etc). I do still eat some organic pastured dairy (yogurt, butter, cheese) and minimal grains (about 1/2 slice of kamut or spelt bread a day, no modern wheat). I have about 1/2 oz of chocolate a day, no other sweets or sugar. I eat lots of fruit and veggies, about 10 eggs a week, liver at least once a week, sweet potatoes & regular potatoes, rice every so often. I eat approx. 25% carb, 18% protein, the rest fat.
I also sit less / move more. I spend about 1/2 my working day at a standing desk. I walk most days, or swim a few laps, and do relatively gentle weight lifting / kettle bells several times a week.
In almost every way, I'm healthier than I was when I started. My lipid panels are excellent, my Vit D status is good, my skin is clearer than it used to be (long term eczema: gone!), my weight is normal, I rarely get sick. I fall asleep easier and almost never wake during the night. I generally have more energy.
I do take a scant teaspoon of Natural Calm every night before bed -- it is one of the things that helped me start falling asleep faster than I used to. It is the only supplement I take regularly other than Vit D caps in the winter. I track my nutritional intake on FitDay, and should not be deficient in anything else.
BUT, I used to sleep about 8 hours and wake up pretty easily in the morning. Now, if no alarm is set, I'll easily sleep 9 or 9 1/2 hours, and still wake up groggy. If I have to set an alarm, it is really hard to wake up after 8 hours.
This is a sign that your body has some undiagnosed issues going on. You need to get looked at. Let me explain. In sleep we use it to repair and recycle our proteins and our cells. This process is called autophagy. As we age autophagy loses its effectiveness and efficiency because our sleep quality degrades as we age. It also happens when we are sick. So the body's response.....is to make you sleep longer to repair and recycle to try to overcome the lack of autophagic healing.....but you never can catch up correctly so when you wake, you feel like shit.
Think of a real heavy night of partying when you were young. You woke up and felt bad but you could recover by the next night. Try doing the same thing at 45. You will require three days to feel correct. This is exactly how the body works.
This is why as we age we sleep less ......and we age more. Here is another tidbit. Human hearts all fail due to autophagic mechanisms. This is why sleep apnea patients all have some degree of heart failure. Most common on the Right side of the heart because of the constant pulmonary hypertension the right ventricle experiences as it pumps against and increased resistance.
So if you sleep long its a sign that something is amiss.........especially if you wake up and feel bad for long times.
I bet testing would reveal a dramatic fall in DHEA-S.......
My first thought was that you might need more sleep to correspond with being more active, but you said you're still sleepy after 9 hours. Any apnea at play? Once you're up, do you feel fine, or are you sleepy all day?
Just to throw out one idea, have you heard of salicylate sensitivity? I noticed that you mentioned you eat lots of fruits and vegetables. Similarly, I have been doing the same and have had a worsening of health, digestively, emotionally, and overall energy. I thought switching to whole foods would help out, but it unfortunately has given me more problems (I have no obvious health issues, and am relatively healthy, otherwise). I am currently testing myself, simply through eliminating high salicylate foods to see if this helps. Since you situation sounds somewhat similar, I figured I would mention this.
Here is information on salicylate sensitivity: http://salicylatesensitivity.com/
You will notice the foods highest in salicylate are mostly fruits and some veggies.