Guide to Sleep Debt: How to Recover From a Sleep Deficit

Sleep debt, also known as sleep deficit, is the gap between the amount of sleep someone needs versus how much sleep they get. According to sleep experts, most adults need anywhere between 7 to 9 hours of sleep each night. Sleep debt is cumulative and, for this reason, it’s best to avoid sleep deficits whenever possible. Sleepiness occurs when our body boosts adenosine circulation (a neurotransmitter), coordinated by the circadian rhythms, which are 24-hour cycles synchronized with a master clock in our brain. When the circadian rhythm is thrown off course, sleep loss can occur, and sleep disorders, such as insomnia or sleep apnea, can result from chronic sleep debt.

To recover from sleep debt, take inventory of what your body needs. By taking the proper steps, you can address your sleep deprivation and find ways to get extra sleep. Here are some tips that can help you get better sleep and mitigate the effects of sleep debt:

• Try a power nap. Napping for a short sleep of 10–20 minutes in the early afternoon can help make up for lost sleep time. However, naps longer than 20 minutes might interfere with your ability to sleep at night, potentially throwing off your sleep schedule.
• Calculate and settle short-term debt. Reflect on how many hours of sleep you missed and then find ways to add those extra hours back into your sleep schedule. For example, if you missed 10 hours of sleep over a week, tack on a few extra hours of sleep over your weekend, and then an extra hour or two each night over the following week until you’ve repaid the debt.
• Find a consistent schedule. To avoid sliding into a new debt cycle, establish a sleep routine where you consistently go to bed and wake up at the same time. Having consistent sleep patterns is essential to reinforce and resync the body’s circadian rhythms.
• Be patient. Recovering from sleep debt can take time. Increasing your sleep time, even if it’s 15–30 minutes at a time, is an improvement. With the proper support and steps in place, your body will eventually find the natural and appropriate amount of sleep it needs.
• Record your progress. As you are recovering from sleep debt, keep a sleep diary to track your progress. Take a few minutes to write down any observations, patterns, or practices that are helpful and those that are not.

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