Feeling Tired? 'Sleep Debt' May Be to Blame

According to the Sleep Foundation, sleep debt is the difference between the amount of sleep you need and the amount you get. So, if your body needs nine hours of sleep every night and you only get six, you have three hours of sleep debt.

Much like regular debt, sleep debt can accumulate. So, even if you go to sleep just 30 minutes later than usual for a few days, it can quickly add up.

Many people try to sleep on the weekend to recover from sleep debt. But it's not clear if those extra hours help. The extra rest could even give you a false feeling that you've recovered when you really have more sleep debt left.

A 2016 study found that it can take up to four days to recover from just 60 minutes of lost sleep.

So, what can you do to recover from sleep debt?

The Sleep Foundation first recommends trying to go to bed and get up at the same time every day, even on weekends. This also helps avoid sleep debt in the first place.

You might also try increasing your sleep time slowly, by 15-30 minutes a night, until you get the right amount. Afternoon naps may also help, especially if your work makes it difficult to sleep at the same time each night.

Keeping a sleep diary might also help you find patterns that are affecting your sleep. And if you really need help, you should talk to your doctor.

Exercise 4

Discussion

Have a discussion based on the following questions.

What are your thoughts on the concept of sleep debt?

Do you find it surprising that it can take four days to recover from 60 minutes of lost sleep?

Do you feel that you generally get enough sleep? Why or why not?

Have you ever kept a sleep diary? If so, did you find it helpful? If not, would you consider keeping one?

Do you try to get extra sleep on the weekend?

Do you know anyone who often complains about being tired?

What time would you get up if you didn't have to go to work or school?

Happiness consists of getting enough sleep. — Robert A. Heinlein. What do you make of this statement?