Have you become obsessed with a new TV series? Or maybe you've been struck with inspiration and just have to let it free. Whatever it is, if you find yourself staying up past your usual bedtime, then you might be incurring a sleep debt to your body and mind!
It might sound scary; no one wants to be in debt, after all. However, we're here to alleviate those fears and help you understand what a sleep deficit is and its effects, as outlined in our article.
What is sleep debt?
There's a certain amount of sleep that every person needs, which depends on the person themselves, and then there's the amount of sleep you actually get. A sleep debt, or a sleep deficit, depending on who you talk to, is when you continuously don't get enough sleep over a period of time. This means that if you continue to struggle with getting sleep or experience poor sleep, you're accruing a debt that has both physical and mental effects on your day-to-day life.
It's essential to note that sleep debt is directly related to long-term sleep issues. Therefore, if you struggle to sleep for a night or two, it's unlikely that you're experiencing a sleep deficit.
What are the physical and mental effects of sleep debt?
To put it into simple terms, falling into a sleep debt means that you start to enter sleep deprivation territory. This will have a severe impact on your daily life, both physically and mentally. Some of the things you might feel if you don't get the right amount of sleep include:
- Feeling tired throughout the day
- Experiencing changes in your mood
- Inability to focus on tasks properly
- Struggling to remember information
- A weakened immune system
It's not guaranteed that you'll feel everything here, and there are likely to be more symptoms that we haven't covered. Either way, it's pretty clear that not getting the right amount of sleep can have some pretty detrimental effects on your health. If you're not able to get your sleep back on track, then it could even lead to your becoming more at risk of severe health conditions, such as:
- High blood pressure
- Diabetes
- Heart problems
- Obesity
Of course, if you feel like you're experiencing any of these sleep debt symptoms, we thoroughly recommend talking to your doctor first and foremost. They'll be able to provide you with customised advice tailored to your specific health needs.
How can you avoid falling into sleep debt?
One of the most important things to remember about sleep debt is that it results from missing or getting incomplete sleep each night. This can be as little as getting 30 minutes or an hour less sleep each night, which might not seem like much, but when you add up 30 minutes over a week or two, it can make a significant difference. The reasons for losing out on sleep might not seem too noticeable or significant; many people might watch TV, play games, or read a book for a little longer each night.
These simple reasons might surprise some people, as one might expect something with a fancy name like 'sleep debt' to have a more significant cause, such as insomnia. Thankfully, there are ways to avoid falling into a sleep deficit, which means you'll not only get your sleep schedule back on track but also feel better during the day! Some easy tips to avoid getting into a sleep debt include:
- Set a schedule: Decide what time you want to (ideally) be in bed by, and work a schedule around that. If you know it takes you a while to fall asleep, try to decide on a specific time to be in bed. It might take you half an hour to fall asleep, so you'll need to ensure you're in bed at least half an hour before the ideal time you want to be asleep. Remember to introduce any new sleep schedule slowly, as it will take your body some time to adjust.
- Consider your bedroom: Is your bedroom part of the reason that you're incurring a sleep debt? Is there a TV in your room that means you're watching shows or films late into the evening? Take a step back and critically consider your bedroom; this needs to be a place that feels relaxing and conducive to sleep. If there are temptations in there that will disrupt your sleep patterns, then maybe it's time to remove them? Also, consider everything critically; if you find your room is too light, investing in blackout curtains could be the solution. If you can't sleep because your mattress is uncomfortable, it may be time for a new one. We can't help with the curtains, but we can with the mattress; our mattress buying guide will help you get one step closer to erasing your sleep deficit!
- Create a nighttime routine: The best way to stick to a schedule (which we suggested above) is to create a routine that your body gets familiar with. Doing these repetitive motions each night means your body and brain will begin to recognise it's almost time for bed and sleep. This could include taking a shower, following a skincare routine, or engaging in another activity that you find relaxing. The key here is that it needs to be soothing and minimal, so we're not suggesting you go out for a run and then try to go to sleep immediately.
Can you catch up on sleep?
So, if you have a sleep debt, then the obvious answer would be to sleep more on the weekend or in the evening, right? Well, actually, no. It's something we all do at one point or another, take an extra hour or two after a hard week at work. But whether you're trying to make up a sleep deficit or want to enjoy a lie-in, it can actually have a detrimental effect on your sleep.
A study found that 'catching up' on sleep actually had adverse effects, even with the extra sleep. This included excessive calorie intake at dinner, an increased chance of weight gain, and a negative impact on how the body uses insulin, amongst other issues. This means that even though you might seem to be catching up on the sleep you missed earlier in the week, you'll not actually be alleviating any of the problems that come with a sleep deficit.
