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Most people aren’t getting enough sleep. 35% of adults aren’t getting the minimum recommendation of 7 hours of sleep a night.
It might not seem like a huge deal at the time. Staying up one hour later to finish your show won’t make a big difference, right?
Research has shown that yes, actually, “one more show” or “I’ll come to bed soon” can add up quickly, and the health effects are staggering. The culmination of missed sleep is called “sleep debt”. When left unaddressed, it can continue to snowball into bigger and bigger issues as you age.
What Is Sleep Debt?
Sleep debt is the difference between the amount of sleep you’re supposed to be getting and the amount of sleep you actually get.
For example, the average adult should be getting 7-8 hours of sleep a night. If you routinely only get 6 hours of sleep, by the end of the work week, you’ll have a 5-hour sleep debt.
Many people choose to sleep in on their days off or take naps to make up for a sleep deficit. While these can provide short bursts of energy, they won’t make up for sleep debt. Cognitive and physical decline will still take place until consistent sleep is maintained.
Is Sleep Debt Real?
Yes, sleep debt is real. The negative effects sleep deprivation has on our mind and body compound over time. This leads to that feeling of being in a sleep debt “hole” that is impossible to climb out of.
Recovery from sleep debt is possible. Recovering from it requires addressing the root cause, building healthy sleep routines, and prioritizing getting 7-8 hours of sleep a night.
Long-Term Health Effects Of Sleep Debt
Sleep deprivation has long-term health effects on our mind and body. Some of these include an increased risk of
Diabetes
Hypertension
Heart Disease
Stroke
Sleep debt will also lead to decreased functioning in:
Problem solving
Emotional regulation
Decision Making
Memory
When left untreated, sleep debt can lead to mental illnesses and physical health problems.
You might not notice the negative effects of sleep debt right away. Many people can adapt to chronic sleep deprivation and not feel tired even though they show significant declines in mental and physical capacity. So, just because you can stay up late and wake up early, should you?
Sleep Debt Calculator
A one-hour nap does not make up for going to bed one hour late. Making up sleep debt is not as easy as simply sleeping for the amount of time you missed.
When we sleep, our mind and body are at work recovering, repairing, and getting ready for the next day. Cell repair, memory work, and more happen during the many phases of sleep—phases that you won’t reach by grabbing that 20-minute cat nap in between shifts.
Instead, it can take up to 4 hours to recover from 1 hour of sleep debt.
Why Can’t I Sleep?
Insomnia plagues many adults. Why? It’s probably more than the new Netflix show you want to binge.
Reasons contributing to sleep debt include:
Anxiety: Around half of the people with chronic insomnia also have a mental illness, such as anxiety or depression. Stress and anxiety can make it difficult to slow down enough to sleep.
Poor Sleep Hygiene: Watching TV in bed, consuming caffeine close to bedtime, and too much blue light can all negatively affect your sleep. They are poor sleep hygiene habits. Learning healthier routines around sleeping can help you recover from sleep debt.
Shift Work: Healthcare workers and shift workers are less likely to have a stable sleep schedule. Their working hours and stress levels prevent them from having a sleep routine, and sleep debt can occur because of it.
Being a Caregiver: People who are caregivers often have to fit their schedule around the people they care for. This might mean getting up throughout the night, waking up early, and going to bed late. Caregivers are more likely to struggle with sleep debt than other people.
Understanding why you are in a sleep debt will help you fix it.
How To Fix Sleep Debt
Sleep debt won’t be fixed by taking naps and sleeping in on the weekend. You need a stable, consistent sleep schedule that allows you a full 7-9 hours of sleep.
Remember that getting 7-9 hours of sleep regularly will be more beneficial long-term than getting 12 hours of sleep for a few days, then 6 hours of sleep for a few weeks.
Some strategies to fix sleep debt include:
Prioritize A Sleep Schedule: Protect the time you’re supposed to be sleeping. Don’t schedule social events too close to bedtime, and try to be off work in time to wind down enough to sleep.
Have a healthy bedtime routine: Sleep experts recommend not consuming caffeine 6-8 hours before your bedtime, limiting blue light at a minimum 1 hour before bedtime, and having a calming routine as you get ready for bed.
Set daytime habits: Exercising daily, eating well, and getting sunlight during the day will all help your body feel ready for bed at nighttime.
Treat Underlying Mental Illness: Anxiety, trauma, depression, and other mental health issues can make it hard to fall asleep and stay asleep. Talk to a therapist about how you can treat these issues and sleep better.
If you struggle with chronic sleep debt, consider talking to a therapist. Mental and physical health are linked in many different ways, including sleep. A therapist can help you identify areas and habits in your life that are preventing you from sleeping well, and can help you make a healthier sleep routine.
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