Knowing how much sleep we need is the first step to eliminating our sleep debt. You can start by figuring out how much sleep you need to feel well rested — observe what time it is when you wake up and fall asleep, and start taking notes.
Once you have that figured out, you can use the Sleepopolis Sleep Debt Calculator to find out how much sleep debt you’ve accumulated and how to get back on track.
What Is Sleep Debt?
Most adults need between 7-9 hours of sleep each night to be their healthiest selves, and sleep debt is what happens when our sleep needs aren’t being met.
For example, say you need eight hours of sleep per night to feel well rested, but you’ve only gotten six hours of sleep for the past two nights — that means you’re two hours short each night, and you’ve accumulated four hours of sleep debt over those two days
Signs of Sleep Debt
The symptoms of sleep debt are often the same as the ones for sleep deprivation — you’re likely to feel sleepy, have low motivation, trouble learning, mood swings, and more. For more information on the signs of sleep debt, check out our guide.
Who Is at Risk for Sleep Debt?
All ages, genders, and ethnicities are impacted by sleep deprivation; however, some specific groups carry a higher risk than others. They include people who:
- Work long hours or care for others, which leads to less time for sleep.
- Are shift workers or frequent travelers between time zones.
- Take medication to stay awake or due to health conditions that interfere with sleep.
- Misuse alcohol or drugs.
If your daily routine, work schedule, or health condition is preventing you from getting adequate sleep, consider reaching out to your health care provider for help.
Recovering From Sleep Debt:
The good news is you can usually recover from sleep debt: all you need to do is get the appropriate amount of sleep — plus some extra hours if you’ve really put sleep on the back burner. However, it’s important to note that chronic sleep deprivation isn’t as easy to “sleep away” as an hour or two of missed sleep every once in a while — if you make a habit of skimping on sleep, you could face long-term, serious side effects like obesity, diabetes, dementia, and more.
How to Get Better Sleep
Getting better sleep may come down to practicing good sleep hygiene, which are lifestyle habits that promote good sleep. Some of our favorite (and most effective) tips include:
- Consistent sleep and wake times will help your “internal clock” know when to wind down and wake up.
- Keeping your bedroom cool, dark, and quiet — these are the most optimal sleep conditions you can create for yourself.
- Avoiding blue light as you approach bedtime. Exposure can throw off your circadian rhythm and make it harder to fall asleep.
Looking for more tips? Check out our guide to good sleep hygiene!
The Last Word From Sleepopolis
Most of us know sleep is important, but it’s the first thing we put on the backburner when life gets busy. Unfortunately, sleep isn’t optional, and treating it as though it is can have serious ramifications. Safeguard your health by prioritizing sleep — your body and mind will thank you!
Looking for more info on sleep debt? Check out our complete guide on sleep debt to learn more.
