Sleep debt: can you actually catch up on sleep?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
We explore the concept of sleep debt and its effects. Plus, try our simple, science-backed tips to help you catch up on lost sleep and improve your health.
Sleep is vital to our overall wellbeing, yet skimping on it is just too easy! Work, kids (marathons of your favorite show) all infringe on rest. But when that sleep debt piles up, oof, you feel it!
During sleep, our minds recharge and consolidate memories, and our bodies get to work repairing cells. But in the rollercoaster of daily life, many of us rack up a "sleep debt” by missing out on the snoozing we need.
This sleep deficit isn't just numbers on a spreadsheet — it impairs focus, health, and safety. Recovering that lost rest pays real dividends. Quality sleep is a precious resource.
What is sleep debt?
Sleep debt, aka sleep deficit, is the difference between the amount of sleep our bodies need and the amount we actually get. For instance, if we require eight hours of sleep per night but only manage to get six, we’d have a sleep debt of two hours. Not too bad, you think. But if this happens repeatedly, that two-hour loss can quickly add up to 14 hours a week, which is 60+ hours a month (you get the picture!).
That long sleep-in on a weekend isn’t going to repay the loss. When we consistently fail to get our required sleep, the deficit instead accumulates over time.
The effects of sleep debt on health
Sleep debt can have a big impact on our overall health and wellbeing. When we routinely fail to meet our needs for sleep, there could be consequences, including:
Daytime fatigue and decreased cognitive function: Insufficient sleep can lead to daytime drowsiness, reduced alertness, and difficulties in concentration, memory, and decision-making.
Weakened immune system: Lack of adequate sleep can weaken our immune system, leaving us more susceptible to illnesses and infections.
Mental health issues: Chronic sleep debt has been linked to an increased risk of anxiety, depression, and other mood disorders.
Weight gain and/or metabolic imbalances: Sleep deprivation disrupts the balance of hormones responsible for regulating hunger and satiety, leading to increased appetite and a higher risk of obesity and metabolic disorders.
Decline in physical health: Accumulated sleep debt has been associated with an increased risk of cardiovascular conditions such as hypertension and coronary heart disease. It has also been linked with a long list of other health conditions.
Impaired performance and safety: Insufficient sleep can impair cognitive and motor functions, negatively impacting our performance at work, school, and daily activities. It also increases the risk of accidents and injuries, particularly when driving or operating machinery.
Can you catch up on sleep?
Given how much damage sleep debt can cause, is it even possible to recover lost Zzzs? The answer is yes, but with some caveats. While it’s possible to partially recover from sleep debt with weekend catch-ups, repaying the accumulated deficit is more challenging.
When we attempt to catch up on sleep, it takes time for our bodies to recover fully. Research suggests it can take approximately four days to recover from one hour of lost sleep. Therefore, it’s important to prioritize sleep to prevent causing issues down the line.
💙 Need help falling asleep? Try a Sleep Story like The Nordland Night Train.
The benefits of prioritizing sleep health
Prioritizing sufficient sleep and recovering from sleep debt offers numerous benefits for your overall health and wellbeing. By improving your sleep health, you can experience the following:
Enhanced cognitive function: A well-rested brain functions optimally, improving concentration, memory, and problem-solving abilities.
Improved mood and emotional wellbeing: Quality sleep supports emotional regulation and can help reduce the risk of mood disorders such as anxiety and depression.
Enhanced physical performance: Adequate sleep contributes to better physical performance, coordination, and overall athletic abilities.
Boosted immune system: Quality sleep strengthens your immune system, helping you ward off illnesses and recover more efficiently.
Reduced risk of chronic diseases: Prioritizing sleep health can lower the risk of developing chronic conditions such as obesity, diabetes, cardiovascular disease, and certain cancers.
Enhanced quality of life: By consistently getting enough sleep, you can enjoy improved energy levels, productivity, and overall quality of life.
5 strategies for recovering from sleep debt
Recovering from sleep debt involves healthy sleep habits and some lifestyle adjustments. Some effective strategies to help you recover and improve your sleep health include:
1. Set a regular bedtime and wake-up time
Maintaining a consistent sleep schedule is the first and most important way to recover from sleep debt. Aim to go to bed and wake up at the same time every day, even on weekends.
This helps regulate your body's internal clock, promoting better sleep quality. To compensate for chronic sleep debt, you could temporarily add an extra hour or so each night to your schedule until you feel more rested.
💙 Try winding down with a guided practice like, Journey to Rest on the Mountaintop.
2. Create a relaxing bedtime routine
Developing a soothing bedtime routine signals your body that it's time to wind down and prepare for sleep.
Engage in calming activities such as reading a (relaxing) book, taking a warm bath, or writing a gratitude journal. Deep breathing exercises, progressive muscle relaxation, and meditation can help reduce stress and promote a sense of peace before bed. Find a technique that gels for you and make it a regular part of your evening.
💙 You can also add a soothing Sleep Story to your bedtime routine like, Journey to the Stars read by LeVar Burton.
3. Create a sleep-friendly environment
Make your bedroom a sanctuary for sleep by creating an environment that promotes relaxation. Keep the room cool, dark, and quiet. Use blackout curtains, earplugs, or white noise if necessary. Invest in comfortable bedding and consider using aromatherapy or soothing sounds to enhance relaxation.
💙 You can use a white noise-based soundscape like White Noise Ocean Surf.
4. Practice good sleep ‘hygiene’
Maintaining good habits around sleep is also crucial for recovering from sleep debt. Some key practices include:
Avoiding caffeine and nicotine, especially close to bedtime.
Limiting alcohol intake as it can disrupt the sleep cycle.
Avoiding large meals and excessive fluid intake before bed.
Minimize the use of electronic devices in the evening, as the blue light emitted by screens can disrupt your sleep-wake cycle. Establish a technology-free zone in your bedroom to promote better sleep.
💙 Instead of scrolling before bed, try a guided meditation like Unwind into Sleep with Chibs Okereke.
5. Prioritize relaxation and stress management
Chronic stress and anxiety can contribute to sleep debt. Mix stress management techniques into your daily routine, such as mindfulness, engaging in regular physical activity, and finding healthy outlets for stress, such as hobbies or creative pursuits.
💙 If stress and anxiety are making sleep difficult try a short practice like Slow the Swirl in Your Mind with Jay Shetty.
The role of napping and sleep extension
Napping and “sleep extension” (sleeping late) both involve making up part of lost sleep. They can help with some of the effects of sleep debt but aren’t substitutes for consistent, adequate nightly sleep. Here's how you can use them for short-term relief:
Power naps
Taking power naps of 20-30 minutes during the day can quickly boost alertness and help combat drowsiness. Don’t nap too close to bedtime, though, as it can delay falling asleep, affecting your sleep schedule.
Weekend sleep extension
Sleeping in on weekends may seem like a tempting way to catch up on lost sleep, but it’s not a foolproof solution. Like napping, late sleeping can help with some of the effects of sleep debt. It can also disrupt your sleep schedule and make it harder to fall asleep on Sunday night. Instead, prioritize getting consistent and adequate sleep every night.
The best way to remedy sleep debt is to try to get into a better sleep schedule.
Seeking professional help for persistent sleep debt
If your sleep debt persists despite your best efforts to improve your sleep habits, it may be beneficial to consult a healthcare professional. They can help identify any underlying sleep disorders or medical conditions contributing to your sleep debt. A sleep study may be recommended to evaluate your sleep patterns and determine the most appropriate course of treatment.
Sleep deficit FAQs
Can you recover from sleep debt?
Yes, it's possible to recover from sleep debt. The body has a remarkable ability to adjust and compensate for lost sleep. You can repay the sleep debt by getting more than your body typically needs until the debt is paid off. This should be done gradually and not by sleeping excessively over a short period.
How do I get rid of sleep debt?
To eliminate sleep debt, it's crucial to prioritize good sleep habits. This means setting a regular sleep schedule where you go to bed and wake up at the same time every day. Additionally, try to make up for lost sleep with a few extra hours of sleep each night or with short naps during the day. Avoid caffeine, alcohol, and electronic devices before bedtime to improve the quality of your sleep.
How much sleep debt is okay?
Ideally, you should strive to have no sleep debt. However, a small amount of sleep debt can be manageable and may not cause significant health issues. If you consistently lose around 1-2 hours of sleep per night, you're likely to accumulate a sizable sleep debt over time, impacting your health and cognitive function. It's essential to address this debt as soon as possible. Check out the tips above for support.
How long does it take to fix sleep debt?
The time it takes to repay sleep debt depends on the accumulated debt. If you've missed a whole night's sleep, it could take a couple of nights to recover fully. For chronic sleep debt, accumulated over weeks or months, it may take several weeks of consistently good sleep habits to restore your sleep balance. It's important to remember that recovery should happen gradually - attempting to 'catch up' on sleep all at once can exacerbate the problem.
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