You’ve done it. Answering one last email, binge watching one more episode, or tossing and turning all night. Next thing you know, the alarm rings and you’re running on empty! Now they have debts like unpaid bills. But wait, do you really believe reimbursing sleep debt is possible? Or are we chasing an unattainable dream? Let’s get to the evidence and see about recovering from sleep debt, practically and sustainably.
What’s the true cost of sleep debt?
Sleep is the building block of your physical, emotional, and cognitive wellbeing. All of those lost hours turn into your sleep debt, adding on like capital in reserve. Think of it as borrowing energy on credit and the more you borrow, the more interest you owe. Before you know it, you feel irritable, foggy, and lethargic. You may even notice a change in your gut, (that’s right, sleep debt can manifest as poor digestion and mediocre gut health too).
What is the solution? If you choose to sleep in on the weekends, will it compensate for the sleep you missed during the week?
Can You Catch Up on Sleep?
The short answer is that sleeping in on the weekends can relieve some of the immediate effects of sleep debt and allow you to feel less tired, but ་however, you cannot. By trying to separate it over the weekend, it gaps in the effects of chronic sleep deprivation. If you have been sleeping poorly for the past few weeks, months, or above and you can afford to sleep a few hours on the weekend, good for you, but you won’t be able to ‘catch up on all that lost sleep’. The positive aspect is that it is possible to recover from sleep debt and regain the benefits of a good night’s sleep. It just takes time, modification, and a plan, and you can start working on recovery from sleep debt right away.
You will not magically undo chronic sleep deprivation in a single night, but you can begin to restore balance through modifications in your sleep behavior, and you could recover properly.
How to Recover From Sleep Debt (without you going crazy)
So you may be wondering how to recover from sleep debt and not change your life in the process, so here is what you can do:
- Do Not Compromise Sleep Hygiene: When you wake up after sleeping on weekends, make sure you have consistent times. Ensure that the environment is temperate, dimly lit and devoid of noise. Restrict caffeine recordings after 2pm. Do not use the screen for an hour before going to bed.
- Add 30-60 mins to Your Day: Do not try to “crash” with a 12-hour sleep binge. However, you can slowly increase the amount you sleep at night, by up to either 30 or several hours, and your body will adapt and reward you with restored energy.
- Plan Strategic Naps: A power nap of not more than 20 minutes before 3 pm can give the body a quick recharge without interfering with the night’s sleep. Forget long naps as they could worsen the situation.
- Fill Your Body with the Right Nutrition: You have a good argument that what you eat affects how well you sleep! Excellent foods such as yogurt, bananas, and greens can make a real difference. Learning how to improve gut health through these foods not only supports digestion but also helps the body get deeper sleep, leaving you waking up feeling more refreshed.
Reclaim Your Rest, One Night at a Time
Sleep debt is not to be feared but it needs to be consciously worked on. Recovery is faster and more efficient when treated with consistency. Listen to your body, treat it well, and don’t shun opportunities for extra rest in the night.
If you are still asking yourself how to get rid of sleep debt, then let me tell you that it is through your daily decisions, not by the fast ones. Construct your habits on the ground of your body’s natural cycles, and in the end, your energy, mood, concentration, and even your digestion will be like that again.
Note: dust off the notion that sleep is a luxury. Your body needs time to reset, so use it well.