We’re all aware of the harmful effects of sleep deprivation: it affects not only our physical health and emotional well-being, but also increases our overall mortality and directly changes our activeness and schedules. In a nutshell, it can disrupt our entire lives.
What is sleep deprivation?
Sleep deprivation is commonly caused by stress, school or job requirements or poor sleeping habits. The primary signs and symptoms of sleep deprivation include excessive daytime sleepiness and daytime impairment such as reduced concentration, slower thinking, and mood changes. Sleep deprivation can also have causes that are due to underlying disease.
What is a ‘sleep debt’?
Sleep debt or sleep deficit is the difference between the amount of sleep you need and the amount you actually get. Suppose you need eight hours but only get six hours of sleep: then you have a sleep deficit of two hours. Since sleep debt is cumulative, the effect of not getting enough sleep can quickly add up even if you go to bed thirty minutes past your general sleep schedule. A large sleep debt may lead to mental or physical fatigue.
Can you catch up on sleep?
Getting enough sleep is not an optional luxury – it’s an emergency. After a period of sleep deprivation, your sleeping habit changes in that you will sleep longer and more deeply. Sleep specialists refer to this as ‘recovery sleep’. That said, can you make up for the missed sleep the next night? The simple answer is yes. If you have to get up early for an appointment on a Friday, and then sleep in on that Saturday, you’ll mostly recover from your missed sleep.
Why and how to avoid sleep deficit?
The easiest way to avoid the consequences of lost sleep is to avoid accumulating sleep debt in the first place. It may seem like sacrificing a little sleep to study or work a few more hours helps you get more done, but remember that getting sufficient sleep improves cognitive performance and allows you to be more focused and efficient during the day. Here are a few ideas for improving your sleep hygiene to reduce the chances of accumulating sleep debt:
1. Keep a set sleep schedule: Maintaining a set sleep schedule allows you to prioritize sleep and make sure you’re getting sufficient rest. Additionally, you may take assistance from our Restful sleep gummies to stick to your sleep schedule: consume one about 45 minutes before hitting the bed, and you’ll fall into a natural and relaxing slumber at your desired time!
2. Develop a nightly routine: Having a nightly routine allows your body to relax and prepare for quality sleep. Set an alarm for 30 minutes to an hour before bed to remind you to dim the lights, turn off electronics, and find a relaxing activity.
3. Consider daytime habits: If you’re chronically under-slept, rethink any daytime activities that may be contributing to sleep issues.
4. Improve the bedroom environment: Optimize your bedroom environment for sleep.
While it is not recommended that you alter your sleep schedules drastically and develop a sleep debt, we understand that sometimes such a situation may arise unwittingly. In such a scenario, we recommend that you try our Restful sleep gummies: we’ve been told that they work like magic and the good news is that with our all-natural approach, you have nothing to worry about! Additionally, you may try some of the following methods.
How to restore a sleep debt?
Below are some key points on how to recover from a sleep debt:
1. Take a 20-minute nap – this can refresh your energy levels.
2. Plan a lie-in at weekends – take care as this may give you a false sense of recovery on Monday mornings.
3. Plan a sleep schedule – make time for sleep as a priority. If you have trouble sticking to your planned hours, try our Restful sleep gummies: consume these about 45 minutes before you need to tuck in.
4. Be patient – you can’t fix a long term sleep debt overnight. You need a comfortable and a good sleep routine. Winding down for sleep is important.
5. See your doctor – Lack of sleep is an emergency. There can be many reasons you are not sleeping. Sleep disorders such as insomnia, obstructive sleep apnea, and restless leg syndrome are common.
Now that you know everything about sleep schedules and how you can recover from that consistently pestering sleep debt, what are you waiting for? Go sleep your worries away! And the great news? You can also tackle the problem of disturbed or interrupted sleep by trying our Restful sleep gummies. Yay!