Medical

Tips To Catch Up On Poor Sleep

Yes, it is possible to make up for the lost sleep. Read more on the science below.

By URLife Team

19 Jun 2023

There might be plenty of unavoidable reasons to stay up late like long working hours, academic responsibilities, and caretaking duties. Or you might have just stayed up to finish the latest season of your favourite show (it happens to the best of us!). But sleeping at a reasonable hour is vital for your health—it takes 4 days to fully recover from one hour of lost sleep, according to a 2021 study issued in Medical News Today.

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Sleep Debt

According to a 2023 study conducted by the Department of Life Sciences, University of Mumbai, 61 per cent of Indians sleep less than 7 hours a day. Sleep debt refers to the deficit that arises when the amount of sleep you require exceeds the amount of sleep you actually obtain.

So, what sleep does to memories and to your body? Ultimately, sleep is a revitalising activity. While you sleep, your brain starts to organise memories and restore your body’s energy making it ready to tackle the next day. It determines which memories to retain and which to discard. Your brain forges new connections that aid you in navigating your day. Additionally, sleep plays a crucial role in healing and repairing your blood vessels and heart.

Numerous factors can disrupt sleep, ranging from working night shifts, tending to crying infants or coping with chronic pain. Irrespective of the cause, even a single night of insufficient sleep can contribute to the accumulation of sleep debt. When inadequate sleep persists night after night, it leads to chronic sleep debt, which carries significant implications for both health and overall well-being. However, making up for a night of missed sleep isn't exactly equivalent to getting the necessary sleep initially. When you catch up on sleep, your body requires additional time to fully recuperate.

Effects of Sleep Debt

Sleep debt can have significant effects on various aspects of physical and mental well-being. Some common effects of sleep debt include:

1. Daytime Sleepiness

Accumulated sleep debt often leads to excessive daytime sleepiness, making it challenging to stay alert and focused throughout the day. This can impact productivity, and performance, as well as increase the risk of mishaps or errors.

2. Cognitive Impairment

Lack of sufficient sleep can impair cognitive function, affecting memory, concentration, problem-solving abilities, and decision-making skills. It may also lead to slower reaction times and reduced mental clarity.

3. Mood Disturbances

Sleep debt is closely linked to mood disturbances, including increased irritability, mood swings, heightened emotional reactivity, and a higher risk of developing symptoms of depression and anxiety.

4. Weakened Immune System

Chronic sleep debt can weaken the immune system, making individuals more susceptible to illnesses like colds, flu, and infections. It may also slow down the recovery process from illnesses or injuries.

5. Cardiovascular Health

Sleep debt has been associated with an increased risk of cardiovascular problems, including high blood pressure, heart disease, and stroke. Inadequate sleep can negatively impact blood pressure regulation, inflammation levels, and other cardiovascular health markers.

6. Weight Gain and Metabolic Issues

Sleep debt disrupts the balance of hormones involved in appetite regulation, leading to increased cravings for unhealthy foods and a higher risk of weight gain. It can also affect insulin sensitivity and metabolism, contributing to an increased risk of diabetes and obesity.

7. Reduced Libido and Sexual Function

Chronic sleep debt can dampen sexual desire and impair sexual function in both men and women, leading to decreased libido and potential relationship strain.

8. Increased Risk of Accidents

Fatigue resulting from sleep debt can impair coordination, reaction times, and judgement, increasing the risk of accidents while driving, operating machinery, or engaging in other activities that require alertness.

Tips For Catching Up On Lost Sleep

Rebound or recovery sleep can help alleviate some of the physical, mental, and emotional symptoms of sleep deprivation. The body tends to sleep deeply during recovery sleep, which helps you rebound from sleep debt. If you've accumulated sleep debt and want to catch up on lost sleep, here are some tips to help you restore and replenish your sleep:

1. Prioritise Consistent Sleep Schedule

Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and promotes better sleep.

2. Allow for Adequate Time

Ensure you allocate enough time for sleep to catch up on the missed hours. Aim for 7-9 hours of uninterrupted sleep each night.

3. Plan for Extended Sleep

Consider scheduling a night or two when you can sleep without any time constraints, allowing your body to naturally wake up when it has fully rested.

4. Create a Sleep-Friendly Environment

Make your bedroom conducive to sleep by keeping it dark, quiet, and at a comfortable temperature. Use blackout curtains, earplugs, or white noise machines if needed.

5. Establish a Pre-Sleep Routine

Develop a relaxing bedtime routine to signal to your body that it's time to unwind. This may include activities like reading a book, taking a warm bath, or practising relaxation techniques such as deep breathing or meditation.

6. Limit Stimulants and Electronics

Minimise or avoid consuming caffeine, nicotine, and alcohol close to bedtime as they can interfere with sleep. Additionally, reduce exposure to electronic devices and bright screens at least an hour before bed, as the blue light can disrupt your sleep-wake cycle.

7. Manage Stress

Engage in stress-reducing activities before bed, such as practising mindfulness, journaling, or gentle stretching. Manage stressors throughout the day to promote a more relaxed state before sleep.

8. Be Mindful of Napping

If you feel the need to take a nap to compensate for sleep debt, keep it short (around 20-30 minutes) and avoid napping too close to bedtime, as it may interfere with nighttime sleep.

Remember, while catching up on sleep is beneficial, establishing consistent and sufficient sleep patterns on a regular basis is key to maintaining optimal sleep health.

The good news is that it is never too late to embrace healthy sleep habits and prioritise sufficient rest. If you encounter other sleep-related difficulties such as narcolepsy or sleep paralysis, it is advisable to consult your doctor. They can assess your situation and recommend a sleep study to identify any underlying issues that need to be addressed.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of sleep deprivation. Taking regular health checks can help detect sleep deprivation at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.