Can our bodies really catch up on lost sleep?
Thanks for asking.
We talk about sleep needs a lot on.
Do You Really Know so?
Regular listeners will be well aware that we need 7 to 9 hours each day and that not getting enough can lead to negative health impacts.
Regardless of who you are.
When you get less than 7 hours of sleep, you start accumulating what's known as sleep debt or sleep deficit.
The Sleep Foundation defines it as the difference between the amount of sleep someone needs and the amount they actually get.
Now, when you're in sleep debt, your body sends out a variety of warning signs.
Think drowsiness irritability impatience, dull skin, dark circles, memory lapses, trouble concentrating, reduced libido or headaches, for example.
In the long run, it hinders mental and physical recovery, weakening the immune system, affecting appetite and even potentially leading to cardiovascular issues.
Rest assured, no sleep debt is irreversible.
But bear in mind that even a single hour's lost sleep can take up to four days to recover from, according to research published in Scientific Reports in 2016.
Try to get a little more sleep than usual in the days following, especially if you start getting an urge to nap during the day.
But you don't want to overdo it.
Limit yourself to an extra hour at most.
If practical, a short nap of 20 to 30 minutes in the early afternoon can be beneficial.
It helps restore alertness and reduce cardiovascular risks, as we've discussed on the show before when talking about power naps.
Sadly not, that's a common misconception.
The problem is that a late lie-in can disrupt your body's natural rhythm, which thrives on consistency.
You might end up staying up late again and cutting your sleep short on Monday morning when you have to wake up early.
It can easily end up becoming a vicious cycle.
So an extra hour's sleep may be viable on the weekend as in the week, but it shouldn't be a repeat or go-to solution.
It's best avoided if you have ongoing sleep issues too.
So how can we make up for lost sleep without disrupting our biological clock?
The most important step is to establish good sleep hygiene.
That means maintaining regular wake-up and bedtimes and optimizing your environment and habits to support falling asleep easily.
Avoid coffee tea, alcohol and tobacco too late in the day and try not to eat a heavy meal late in the evening.
Turn off all electronic devices at least an hour and a half before bed.
Trust me, reading is a more relaxing alternative bedtime activity.
Ensure your bedroom isn't too warm and that you have comfortable bedding.
The goal is to sleep well throughout the week, consistently and sufficiently, so you don't accumulate sleep debt.
To start with,
In the morning.
Expose yourself to natural light as soon as possible to help regulate your biological clock.
Finally, keeping a sleep journal can be a useful tool for self-assessment, helping you track your sleep habits and any sleep debt symptoms.
That will also come in handy if you do ever need to see a healthcare professional for sleep problems.
There you have it.
Now you know whether our bodies can really catch up on lost sleep.
In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines.
Listen along and you will really know for sure.
