Overcoming Sleep Debt: Strategies That Work

This article will explore the facts about sleeping at a deficit and discuss ways to recover from a sleep deficit. Read on to discover strategies for overcoming sleep debt and improving sleep health. 

The Science Behind Sleep Debt

So, what is sleep debt, and how can it be reduced? 

Sleep debt is when you continuously don't get the sleep your body needs, whether from stress, pain, a health condition, sleep disorder, etc. Think of it like overdrawing your bank account—you keep taking out more than you put in. Eventually, this deficit will catch up with you. But instead of overdraft fees, you’ll likely experience negative health consequences.

What are the health risks associated with sleep debt?

Adequate sleep is crucial for repairing our bodies and minds. While we sleep, our bodies recharge and  strengthen our immune systems, and our brains consolidate memories and  process information during sleep. When we don't get enough sleep, we may find it  harder to concentrate, make decisions, or focus on tasks. It can also alter our moods and make us feel more irritable. Long-term, inadequate sleep can even increase the likelihood of developing diabetes, heart disease, stroke, or other  chronic health issues. 

Now that we know the effects of sleep deprivation, what can be done? And can you really catch up on lost sleep? 

Strategies for Overcoming Sleep Debt

The good news is that there are tangible steps you can take to improve your sleep quality (and quantity). However, how long it takes to recover from sleep debt will depend on how much of a sleep deficit you've acquired. For a general baseline, one study from 2016 found that it takes four days to make up for one hour of missed sleep completely. The same study also shows it can take up to nine days to overcome a sleep deficit completely.

Regularly not getting adequate sleep can create a huge sleep debt that may take some time to repay. To help you out, we've compiled a list of  tips for better (and more) sleep. 

Prioritize Sleep

Making sleep a priority is the first step toward sleep recovery. By creating a consistent sleep routine and practicing good daily habits, you'll respect your body's natural need for rest. A consistent sleep schedule will also help support your  circadian rhythm, which tells your body when you should sleep or wake up. To set and keep a regular sleep schedule: 

• Pick a specific time to go to bed and wake up each day. 
• Ensure enough time for sleep is allotted each night in your new schedule. 
• Slowly adjust your schedule in small increments until you reach your ideal sleep and wake times. 
• Stick to your schedule once you set it, limiting the difference to a minimum of an hour, even on the weekends!

Improve Sleep Hygiene

Understanding  the importance of sleep hygiene is essential in overcoming a sleep deficit. Sleep hygiene refers to the healthy habits and behaviors we take daily to improve our sleep quality. A few simple changes can make a difference in ensuring you're catching up on sleep and staying well rested. Here are a few ideas. 

• Create a relaxing sleep environment.Block out bothersome noise and outside light with a white noise machine, ear plugs, an eye mask, or blackout curtains. Invest in a quality mattress and bedding. And, if you struggle to fall asleep because of shoulder pain, acid reflux, pregnancy, snoring, or a sleep disorder like sleep apnea, consider using a science-backed sleep solution like  MedCline's range of pillows. 
• Follow a pre-sleep routine every night.Take the time before bed to wind down and prepare your body and mind for rest. Put away your electronics and screens at least an hour before sleep. Instead, opt for calming activities like reading, meditating, and light stretching. 
• Review your daytime habits.What you do in the day matters, too, helping to better set you up for rest later in the night. For instance, exercising is a fantastic sleep aid, as long as it's done well before bed (at least a few hours). Similarly, caffeine may give us energy throughout the day, but drinking it too close to bedtime can hinder our sleep quality.

Napping: Pros and Cons

Taking naps is another way to reduce sleep debt. While it won't completely erase your sleep deficit, napping can help by improving cognitive function, enhancing mood, and reducing fatigue. However, you'll want to use napping strategically. Here are a few ways to maximize its effectiveness without causing more trouble to your sleep schedule.

• Keep your naps short and sweet.  Limit naps to 10-20 minutes. That way, you'll stay within the first sleep cycle and will be less likely to wake up feeling groggy. 
• Time your naps accordingly.Take your naps early or mid-afternoon, and avoid napping at least four hours before bed. 
• Don't use naps as a replacement.While naps can be a helpful midday boost, prioritizing good sleep hygiene and enough sleep at night is better for reducing your sleep debt long-term.

Adjusting Your Sleep Schedule

It's inevitable. Sometimes, things happen (like travel, a celebration, etc.) that throw your sleep schedule off and cause a sleep deficit. When this happens, there are things you can do to get back on track. 

First, slowly ease yourself back into your sleep-wake routine. Start with small increments of 15 to 30 minutes until you slowly return to your schedule. Try not to hit your snooze button as you adjust, and be patient. It may take some time to fall back into your regular patterns. 

Because your brain stops making melatonin when exposed to light and starts producing it again when it's dark, strategically using light exposure can also help  fix your sleep schedule. For instance, get as much natural morning light as possible—open the blinds, drink coffee on the porch, or take a stroll around the block. In the evenings, do the opposite—draw the curtains, dim the lights, and reduce your exposure to blue lights from screens. 

Sleeping Facts: Understanding Your Sleep Needs

According to the Centers for Disease Control and Prevention, adults generally need between seven to nine hours of sleep each night. This amount depends on several factors, however, including:

• Age: Teenagers (14-17 years old) typically need 8-10 hours, while older adults (over 65) may do okay on 7-8 hours. 
• Health: Certain medical conditions or medications might impact sleep needs.
• Lifestyle: Different people have different activity levels, which can impact how much sleep they need. 
• Genetics: Some people naturally do well on less sleep than others (and vice versa). 

When figuring out how much sleep you need, the best thing to do is to listen to your body. Check in with yourself to see if you're feeling rested and energized vs. tired and struggling to focus and adjust accordingly.

Common Myths About Catching Up on Sleep

As you figure out how best to catch up on sleep, you may come across some questionable suggestions. Here are some common myths about sleep and sleep debt recovery. 

Myth 1: Sleeping in on the weekends can completely erase sleep debt. 

Reality: While sleeping extra on the weekend can improve alertness and mood, it can also disrupt your circadian rhythm, leaving you to feel groggy on Monday morning. Relying heavily on the weekends for adequate sleep also creates an unhealthy sleep debt cycle of being sleep-deprived during the week and oversleeping on the weekends. 

Myth 2: You can train yourself to need less sleep.

Reality: As mentioned above, some people naturally function well off less sleep than others, perhaps needing only six or so hours of sleep. However, constantly restricting sleep to the point of sleep deprivation has  negative effects on your health. 

Myth 3: Sleeping pills can erase a sleep deficit by providing natural sleep. 

Reality: While prescription sleep medications may be effective for short-term use, they often force drowsiness instead of natural, restorative sleep. The side effects of sleeping pills can also cause you to feel groggy, dizzy, or even dependent on them with long-term use. As always, consult with your doctor before taking any new supplements or medicine.

FAQ Section (Based on "People Also Ask")

Along with busting common myths about sleep debt, here are some answers to questions that people frequently ask. 

Q: Can you recover from years of sleep debt?

A: Prioritizing good sleep hygiene and a consistent sleep schedule can help improve your sleep quality. However, a recovery from years of sleep debt will likely take some time. Be patient and consistent, and stay the course. 

Q: How do you know if you've successfully overcome sleep debt?

A: Sleep debt recovery will look different for everyone. However, a few signs to look out for include increased energy levels, improved concentration, enhanced mood, and better sleep quality. 

Q: Does extra sleep on weekends help reduce sleep debt?

A: An extra hour or two of sleep on the weekends can offer a short-term boost and improve alertness and mood. But, depending solely on the weekends to catch up on sleep can disrupt your internal sleep-wake cycle and cause you to fall into an unhealthy weekend sleep debt trap.

Wrapup: Emphasizing Consistent Sleep Patterns

Prioritizing sleep, sticking to a consistent sleep schedule, and implementing good sleep hygiene can all help you overcome sleep debt. One easy way to proactively improve your sleep is by swapping out your standard pillow for a clinically proven sleep solution from MedCline. 

Unlike other wedges, our elevated pillows include a patented arm pocket. This innovation keeps you comfortably on your side while taking the pressure off your downed shoulder. Reviewers like David say this setup helps with chronic pain and medical issues that make it hard to sleep. “I had gone the better part of four years without any real quality sleep. I have had this pillow for about two weeks, and it has improved my quality of life significantly,” he says. “I no longer need to take medications that are supposed to aid in better sleep. I'm able to fall asleep quickly and stay asleep all throughout the night. This product has had a huge positive impact in my life just in theshort amount of time using it. I recommend this 100% to anyone who is having problems with getting a good night’s sleep.”

For more information about how our sleep solutions can help you sleep better on your side, head to our  MedCline FAQs or reach out to our team of  Sleep Specialists today!