Nowadays it feels like the more productive you are, the less sleep you get and that’s acceptable. In truth, this is the unhealthiest way to live and sleep. The more productive you intend on being, the more sleep you should have to power through your day.
Most people don’t get the proper amount of sleep on a nightly basis. This builds up into an overall sleep debt that must be paid off eventually.
What is Sleep Debt?
Sleep debt refers to the shortage of sleep you gain over time. It’s the difference between how much sleep you should get against how much sleep you’re actually getting.
The average person should be getting 7 to 9 hours of consecutive sleep, with the ideal number being 8 without taking out too much sleep or oversleeping. Of course, if everyone was truly getting this much sleep, the issue of sleep debt wouldn’t arise.
Barely one-third of Americans get their required amount of sleep. Instead, most run on an average of 6.9 hours of sleep a day, with only 6.8 hours on the weekdays and 7.4 hours on the weekend. This can add up to losing around 14 days’ worth of sleep in a year. What’s worse, it typically takes four days for you to regain the lost energy from an hour’s less of sleep.
Sleep debt can end with short-term side-effects and long-term side-effects. These effects can damage not only your sleep cycle but your entire lifestyle. The more sleep debt you allow to pile up, the harder it’ll be to fix.
Sleep should never be something you compromise on, as this is the healing period in which your body recovers mentally and physically from the ending day. Your brain focuses on memories and the events that happened throughout the day to remember and have them categorized for the future.
You might want to check: What Is Sleep Debt?
What are the Negative Effects of Sleep Debt?
There are many negative side effects associated with a lack of sufficient sleep. Lack of sleep is usually the trigger to an unhealthy lifestyle which results in different illnesses and conditions. If you want a generally healthier life, then you have to monitor your sleep rigorously to ensure you don’t risk any side effects.
Of course, sleep debt isn’t the only way the following cases are created, though it is a possibility that can be avoided.
Chronic Sleep Deprivation
Sleep deprivation is the excess of incomplete sleep sessions, also known as sleep debt. There are two levels of sleep deprivation; primary and secondary. Primary sleep deprivation is the problem itself; it’s the cause of other issues which stem back to it.
Secondary sleep deprivation means it’s been caused by another medical condition or case scenario. This does lead to chronic effects on your health such as heart conditions, increased blood pressure, weakened immune systems.
There are shorter-term effects such as poor vision, difficulty with short-and-long term memory, and a ‘foggy’ brain. Longer-term effects are obesity, insulin resistance, and anxiety. These thoughts and drowsiness can begin to lead to anger issues, depression, and a pattern of irrational thinking and actions driven by a shorter temperament.
Insomnia
Insomnia is a relatively common sleep disorder that prevents you from sleeping properly. This may take shape as not being able to sleep initially, waking up and sleeping again without long periods of rest, or waking up too early and staying awake for too long.
There are three types of insomnia;
● Acute insomnia, also known as adjustment insomnia, can last up to one month. This is usually caused by a specific and stressful situation such as work deadlines, examinations, or assignments,
● Transient insomnia lasts for less than a week and comes complementary to another sleep disorder such as sleep paralysis or is a result of a new atmosphere.
● Chronic insomnia lasts longer than a month and can be the result of other chronic medical and psychiatric disorders or illnesses.
How to Fix Sleep Debt
Fortunately for those who have to catch up on sleep, (which is practically everyone), there is an easy way to do so. No, it’s not going to be a marathon of sleep until you’re fully recharged, it’s going to be a progressive process of regaining those lost hours.
Handle your sleep debt one extra hour at a time, sleeping without an alarm to wake you up. That way, your body can naturally rest for as long as it needs to. If you feel you need to sleep in, then don’t force yourself out of bed, sleep until you’re ready to get up and get working.
At the beginning of the sleep process, you’ll note that you’re sleeping a lot for much longer than you typically would. This is your body catching up on all that you’ve missed, and it’s nothing to be wary of. Over time, your sleep schedule will improve and come under greater control.
You want all of these sessions to be deep sleep, not light sleep which you can be woken from easily. Don’t try to limit yourself initially since your body needs to comprehend just how much rest it needs. Your routine will eventually follow a suitable pattern for you.
Tips to Catch Up on Sleep Debt
● If you feel the need to take a nap throughout the day, then make sure it’s a power nap. This means your nap should be around 20 minutes but never exceed 30 minutes.
● The best time to sleep in is on the weekend. There is more time to yourself and you don’t have to wake up so early. Just make sure your extended sleep never surpasses two hours of your scheduled time to wake up.
● To improve your sleep overall, it’s best to sleep in or simply sleep more at least twice in the week. This can be the weekend, or one day in the working week to make it more bearable. To do this, you can sleep early rather than sleeping in.
● Try to inch your bedtime earlier each night. Go to bed 15 minutes earlier than you did the day before until you have a decent sleep time. (This could be anywhere between 8 to 10 pm)
● Keep your electronics in a separate room and try to limit your use. Make sure they are off and away at least an hour, ideally two, before you go to bed.
● Avoid consuming any caffeine or alcohol before you go to bed, preventing any unwanted stimulants throughout the night.
● If you have a routine of exercising before bed, then it’s better to leave a 1-3-hour gap between the workout and actually going to sleep.
Schedule for Paying Back Sleep Debt
There is an extremely quick-and-easy way to start improving your sleep schedule in three days if you’re not sure where to start on this venture.
Saturday
The perfect time to start your additional hours of sleep is on a Friday night. Though this could ruin potential late-night plans, there is sleep to keep up with and therefore an early night to catch. Sleep around 10 to 11 pm. This will give you ample time to wake up around 9 or 10 am and start your day right.
Make sure you sleep in 10 to 11 hours to get the additional rest you’re hunting.
Sunday
Follow this restful day with another wrap-up around 10 or 11 pm. Rather than waking up 10 or 11 hours later, try waking up 9 to 10 hours after you sleep. This shorter span helps you get used to sleeping 7 hours for the rest of the week. Also, try to make sure you wake up at 8 am, getting used to the earlier wake-up call.
Sleep at 11 pm to get the right amount of rest for the following day.
Monday
Finally, there is everyone’s favorite day of the week. You sleep at 11 or 10 the previous night, you’ll have more than enough rest for the coming work morning. 7 to 8 hours of rest is all you need to stay rejuvenated and ready, whether you get up at 6 or 7 am for work.
You might want to read: What Is Sleep Debt And How To Get Rid Of It?
Benefits of Fixing Sleep Debt
Sleep debt is like any other debt; it holds you back until the payment is due. The more you sleep, the better your health will be and the more energized you’ll feel every day. Both your mental and physical well-being will benefit from proper, consistent sleep hours without interruptions or abrupt awakenings.
Your learning, awareness, and memory throughout the day will improve, therefore improving your performance overall. You’ll have a sharper, more inquisitive mind that’s alert and ready to take on the day, rather than one that’s groggy and lagging.
With better sleep, you protect your heart, keep your blood and glucose levels lower. The internal body improves itself within your sleep, making muscle mass stronger, repairing cells and tissues, and reinforcing the immune system. Your appetite is also kept under control and hormones are discharged in the night to help you grow.
Conclusion
Sleep debt is the cause of many issues, but it’s not irreparable. With a consistent schedule, constant work, and a little more relaxation, you can find the time to catch up on the sleep your body is missing. You can allow your body to recharge the way it was initially supposed to and reap all the benefits of being a well-rested person in no time.
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