Many Americans struggle to get the minimum recommended number of hours of sleep, especially during the week. Weeks can get so crazy, with work, families, and commitments. It can be hard to get into bed at the right time to feel alert to get up in the mornings. 

This is why so many people use the weekend to "catch up" on sleep. The main issue with this is that you can't catch up on sleep over just a couple of days. Especially if your deprivation takes place over five days. But does this mean that once you get behind, you're just out of luck? Not necessarily. Continue reading to learn more about your sleep debt, and how to overcome it. 

What is a Sleep Debt?

Each adult is recommended to have 7-8 hours of sleep a night. When you go nights without reaching this, you build up a "sleep debt". This is essentially the number of hours behind you are on your sleep. 

So, over a week, you should be averaging 49-56 hours of sleep. If you have nights where you only get 4-6 hours of sleep, then you may only end up with 24-42 hours of sleep a night. This means your sleep debt could be 20 hours of sleep that you're missing out on over the course of a week. 

The longer you go without getting adequate hours of sleep, the more your debt will build up. This may not seem like a big deal, but the body does keep score. And eventually, prolonged sleep deprivation will lead to severe consequences. Those who consistently don't sleep enough hours have increased risk of heart disease, metabolic disorders like diabetes, and obesity. 

So, it's important if you are consistently struggling to get enough sleep, that you find a way to begin chipping away at that sleep debt. Even if you are never fully able to replete it (which is most likely everyone), finding ways to close the gap and begin to get enough sleep will have positive benefits. It's never too late to begin a good sleep schedule. 

The Challenge of Overcoming Sleep Debt

One study suggested that for each hour of sleep lost, a person would need four consistent nights to fully recover. This means that if you only get 6 hours of sleep one night, you'll need tog et 7-9 consistently for the next few nights to make up for that one hour. If your sleep debt is int he 20s, 30s, 40s+, then it's paramount that you begin getting regular sleep on a consistent basis to even begin to pay back the debt. 

Overcoming, potentially 5 hours of sleep deprivation during the week cannot be accomplished over a 2-day weekend. You may be able to make up an hour or two, but you have to get consistent sleep for the whole next few weeks to recover from that one week of sleep deprivation. 

Now, if the weekend is your only chance to get extra sleep, then absolutely take it! But understand that sleeping in on the weekend is not providing you with the benefit that you may think it is. 

How to repay sleep debt

Paying back sleep debt is analogous to paying back credit card debit. You want to pay back a little at a time along the way so the deficit does not grow too large. So, this means that you can't wait until the weekend to try and recoup. Some of your recovery has to happen during the week.

If you miss an hour of sleep, the next day you need to immediately be trying to recover. This means naps, going to sleep a little earlier, and maybe even sleeping in a bit that next morning.

What's most important during this process is that you get a sleep schedule and stick to it. Your body loves a regular sleep schedule, and this is the best way to repay a sleep debt. Everyday you need the same bedtime and wake time. Keeping a consistent circadian rhythm can help you manage bodily functions like temperature regulation, hormone control, memory, focus and sleep. That is only accomplished by going to bed and waking up at the same time each night. 

This is harder for those with kids, especially newborns, those who work odd shifts, like night shifts, or anyone with a sleep disorder that can interrupt sleep. Regardless of your personal situation, even just an extra 15 minutes can help you recoup some of what you lost throughout the night. 

Another alternative is a 4-day work week. Many individuals have found that reducing the number of days of working gives them an extra day to get caught up on sleep, as well as do other errands that are crammed into the work week. One study found that those who switched to a 4-day work week had a drop in sleep trouble from 42.6% to 14.5%. 

The main thing to remember is sleep is not a luxury, it's a necessity. However you break up your sleep is up to you. But, getting the recommended number of hours of sleep is vital to optimal health. 

If you are struggling with getting good sleep, then please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.  

https://www.businessinsider.com/can-you-catch-up-on-sleep-experts-say-yes-2023-1