Catching up on sleep
Does it actually work?
IMAGINE IT’S SATURDAY MORNING, the perfect time to slow down, relax and … pay off debt? That’s how many Americans start their weekend. No, we’re not talking about the credit card bill, but many Americans are in debt—sleep debt.
What sleep debt does to your body
Everyone has nights where they don’t get the seven to nine hours recommended for adults. Short-term effects of not getting enough sleep include drowsiness, slower reaction time, impaired balance, reduced memory and decision-making skills, and increased irritability.
Chronic short sleeping—running up your sleep debt—also can increase your risks for more serious issues like heart disease, dementia, certain cancers and depression. It has been linked to immune dysfunction, hypertension and weight gain. Sleep debt is cumulative, which means going to bed an hour later than usual for several days in a row can add up.
Does sleeping in actually repay your sleep debt?
If your overall sleep deficit is modest, sleeping in an extra hour or two on the weekend is better than nothing. Additionally, napping can help fend off feelings of tiredness. But a larger sleep debt likely can’t be made up in one weekend. Oversleeping, often snoozing longer than the recommended nine hours, has been associated with grogginess and increased risk for depression and other more severe disease.
If you really want to make a dent in your sleep debt, plan to chip away over time. Try to gradually go to bed 30 minutes to an hour earlier each night until you’re consistently getting enough sleep. You could also make a regular short nap part of your daily routine, though it is not a substitute for an adequate night of sleep.
HOW TO BETTER YOUR OVERALL SLEEP HEALTH
- Good sleep hygiene includes:
- Waking up and going to bed at the same time every day.
- Having a consistent evening ritual that signals to your body that it’s time for rest.
- Not drinking caffeine too late in the day.
- Avoiding alcohol and nicotine in evening.
- Avoiding blue-light-emitting screens (phones, TVs, computers) for at least a half hour before bed.
SUBHENDU RATH, M.D., is a certified sleep medicine specialist at UK HealthCare and assistant professor of neurology.
