Can We Catch Up On Sleep? Exploring Sleep Debt

We all know the importance of sleep; it gives our bodies time to re-energize and heal. But with so many of us struggling to maintain a healthy, balanced lifestyle that includes adequate rest, the concept of ‘sleep debt’ can come into play. How can we understand and address it?

Sleep debt is, in essence, the cumulative effect of not getting enough sleep over time. Rather than being a one-off, it’s a build-up – a backlog of our need for rest. Our long working weeks and busy roles can play a role here, as can social engagements, stress, and health concerns.

Some people find they can just ‘power through’ their exhaustion, or rely on caffeine as a quick fix. Unfortunately, this isn’t an effective solution in the longer term, as our bodies rely on and need sleep to remain healthy.

How Can We Measure Sleep Debt?

We all require different sleep amounts, depending on age, lifestyle, and prior sleep debt. But as a general rule of thumb, we should aim to get around seven to nine hours of sleep per night. Anything less is considered a ‘sleep debt,’ and if it keeps building, can lead to serious long term medical risks.

The best way to assess and measure your own sleep debt is to look at your sleep history. Not only including how much actual sleep you got (measured in hours), but also the quality of your sleep. A sleep tracker or journal can help you record and analyze your sleep patterns, enabling you to identify and address any areas of concern.

Dealing With Sleep Debt

Dealing with sleep debt can be a slow and steady process, and requires dedication. Working on your sleep hygiene is key, including things such as:

Limiting caffeine and alcohol before bed.
Limiting blue light exposure in the evenings.
Creating an inviting, dark, comfortable sleep space.
Exercising during the day.
Creating effective, achievable, and realistic nighttime routines.

Conclusion

In summary, sleep debt is a real issue for many of us. With this in mind, we need to focus on getting the right amount and quality of sleep each night. If sleeping is an issue for you, assessing and dealing with any sleep debt is essential to your overall health and wellbeing.