6 Facts About Sleep Debt: Can You Catch Up?
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Even an hour of lost sleep can be deadly. Hospitals see a 24% increase in heart attacks the Monday after daylight savings time.
Most Americans have a much larger sleep debt. 30% are behind an hour, and 1 in 10 lost two hours or more. Two important questions rise for these tired individuals; "what is sleep debt" and "how can I pay it back?" Read on to learn 6 facts about sleep debt to help answer these questions.
1. What is Sleep Debt?
Sleep debt is the term for when your body gets less sleep than it needs. It emphasizes the idea that a lack of sleep adds up.
If you get four hours of sleep when you need eight, you get a sleep debt of four hours. Do that for a week, and your debt grows to 28 hours.
2. What are the Consequences of Sleep Debt?
The importance of sleep can't be overstated. It's essential for functions such as:
- Encoding memories
- Heart function
- Mood
- Focus
- Immune functions
- Creativity
- Weight loss
There's also a deep connection between sleep and overall health. A chronic sleep debt puts you at a higher risk for conditions such as high blood pressure, diabetes, obesity, and cardiovascular diseases.
3. How Can You Know How Much Sleep You Need?
After you've answered the question "what is sleep debt" and realized why it matters, you need to answer another important question: "how much sleep do I need?"
Most children need 9-11 hours, teens need 8-10, and adults require 7-9 every night. In addition to built-up sleep debt, you may need more due to:
- Sleep disorders
- Mental health disorders
- Anaemia
- Hormone conditions such as Addison's disease
- Hypothyroidism or hyperthyroidism
- Menopause
- Pregnancy
- Genetics
See your doctor for an exact measure to help avoid sleep debt.
4. Do Naps and Sleeping In Help?
Nothing can completely pay back sleep debt, but there are a few strategies to help diminish its effects.
Naps should be no longer than 10-20 minutes. The best time is during the mid-afternoon. They'll help you feel more energetic and clear-headed for at least a few hours.
There isn't as much research into whether getting extra sleep on your days off helps. The only reason you may feel refreshed is that your body's finally getting the amount of sleep it needed.
5. What Should My Bedroom Be Like?
Make sure that your sheets, pillows, and mattresses are soft and comfortable. Keep the temperature in the right range.
Block out any lights or noises that distract you or wake you up. This includes electronics.
6. What Else Can I Do?
How do you feel when you go to bed? Remember all the benefits of sleep so that you don't see it as a chore but as an important part of your health.
Keep up with what's known as sleep hygiene. Set a routine where you relax about an hour before bed, sleep and wake up at the same time every day, and keep electronic devices away from your room.
Pay attention to what you do during the day. Make sure you're getting enough exercise, not drinking too much caffeine, and putting away screens an hour before bedtime.
Where Can I Get Help with Sleep Debt?
Have you ever searched "what is sleep debt" after a sleepless night? It's the number of hours you accumulate after days of not getting the rest you need.
It's a dangerous price to pay that can hurt your body and mind. Paying it back requires steps such as proper sleep hygiene and creating an inviting bedroom.
Conditions like sleep apnea can thwart your efforts, so get a home test from 1800CPAP today.