How To Fix Sleep Debt: Getting The Rest You Need At Night (2024)

Sleep is an important part of your health. During sleep, your body has time to rest, rejuvenate, regulate and heal. Good and bad sleep sets the stage for your day, your week and your life.Adults typically need seven to nine hours a night, but according to the National Sleep Foundation, the average is more like 6.8 hours.

Seems close right? What's a few minutes here and there?Well for those of us who do need eight or nine hours, adding up all those lost minutes equals a lot of time!

Each of us can carry a sleep debt.

What Is Sleep Debt?

Sleep debt is the cumulative effect of not getting enough sleep.Not getting enough sleep can lead to a number of health issues, including:physical or mental fatigue, lack of concentration, irritability, depression, increased appetite/weight gain, and worsening or developing health conditions such as diabetes, heart disease and even memory loss and dementia.

How Much Sleep Do People Need?

Just like food, oxygen and water, sleep is necessary for survival. However, many individuals do not provide their body with the amount of sleep that is needed to function optimally. Recently, the National Sleep Foundation conducted an extensive two-year study to update the recommendations on how much sleep is needed for individuals throughout their lifespan.

Sleep requirements reduce gradually from the time we are born, to adulthood.

• Sleep needed by infants from 0 to 1 years of age range from 12 to 17 hours per day.
• Between the ages of 1 and 5, the amount of necessary sleep ranges between 11 and 14 hours per day.
• After age 5, the amount of sleep needed for optimal health ranges from 8 to 11 hours each day until age 18.
• After age 18, needed sleep is approximately 7 to 9 hours per night.
• After age 18, sleep needs don't decline any further as older adults over age 65 still need 7 to 8 hours of sleep per night.

So how do we know how much sleep we personally need? While adults often need seven to nine hours of sleep nightly, that can range for a person.

Finding your "magic sleep number" will take a little bit of work and perhaps require a mini vacation.In order to identify the amount of sleep that is right for you, take these three steps for at least a week:

1. Go to bed at the same time each night. Make a note of that time.
2. Turn off your alarm. Allow yourself to wake up naturally.
3. Write down what time you woke up and the number of hours you slept.

For the first few days, you will probably sleep longer because you are catching up on your sleep debt. Pay no attention to the numbers during this time. During the remainder of the week you should start to see a pattern. This number is your "Magic Sleep Number."

Now that you know how much sleep you need, arrange your day so that you can get done what you need to yet get to bed at a time that allows you to hit your magic number.

Can I Catch Up On Sleep Debt?

Don't oversleep in an attempt to catch up on sleep debt. While it's tempting to sleep in on weekends or take naps, these can interfere with your ability to go to sleep that night. Stick to your weekday routine and use 20-minute power naps as your rule of thumb.

Can I Get Rid Of Sleep Debt?

Just as with other changes in habits, make small changes to sleep habits to adjust your lifestyle and build the hours of sleep you get at night. These tips can help you reduce or even get rid of sleep debt in the future.

If you have a hard time logging a full night’s sleep, you’re not alone. One in three adults doesn’t getthe recommended seven to nine hours of shuteye.

But a good night’s sleep is not just a dream:Healthy sleep habitscan lead to the deep sleep that recharges your brain and body. Make a significant impact on your sleep quality and quantity with simple adjustments:

Maintain a sleep schedule

Going to bed and waking up at the same time every day – even on weekends – creates a routine that helps regulate your body’s sleep-wake cycle.

Slowly shift your bedtime

Sometimes it's hard to shift your bedtime. Make small changes and adjust by 15 minutes each night until you reach your optimal bedtime. Work out during lunch if that's an option instead of after work. Do some meal prepping to help get dinner on the table faster.

Think about what would help you get to bed on time, and work towards those things.

Develop a bedtime ritual

Power down your laptop, tablet and smartphone at least an hour before hitting the hay. The blue light emitted from those devices can throw off your body’s internal clock by delaying the release of the sleep hormone melatonin. Instead, create a nightly routine to unwind. Try reading a book, taking a bath or doing gentle yoga stretches, journaling or meditation.

Get daily exercise

Exercise can help you fall asleep faster and get deeper, more refreshing sleep. However, try to exercise earlier in the day and not later than three to four hours before bedtime. Exercise increases energy levels, something you may not want to do too close to turning in.

Adjust the temperature

If you’re too hot or too cold, it’s difficult to sleep. The ideal temperature for feeling snuggly and sleepy is between 60 and 67 degrees. Your body temperature naturally lowers before falling asleep and a cooler temperature can help facilitate this process.

Block light and sound

Creating a restful environment is key to getting a good night’s rest. Is there too much light in your room? Use blackout shades or curtains, or an eye mask to block out the light. Is noise keeping you up? Use earplugs, a fan or a white noise machine to drown out distracting noise.

Avoid caffeine and alcohol

As anyone who has turned to a cup of coffee after a bad night’s sleep knows, caffeine is a stimulant. It temporarily perks up your mind and gives you a boost of energy. But those effects can last up to 12 hours and prevent you from getting a good night’s sleep. Alcohol, on the other hand, may make you feel sleepy but can prevent you from reaching the deepest stages of sleep.

Are There Natural Sleep Aids That Can Help?

Insomnia can be maddening, especially when your days are jam-packed and your daily coffee fix is the only thing keeping you going. If you've already implemented lifestyle changes (like cutting out caffeine and shutting off electronics an hour or two before bedtime) and you still aren't sleeping well, natural sleep aids may help tame your insomnia. The top picks for drifting off and getting deeper, more restorative sleep:

Magnesium

Magnesium is necessary for 300 biochemical processes in our bodies. This crucial mineral also helps relax nerves and muscles. Trouble is, Americans aren't getting enough magnesium from diet or a multivitamin alone. Studies show taking a daily magnesium supplement can help people with insomnia log more snooze time.

Valerian Root

Since the time of Hippocrates, this herb has been used medicinally for various ailments. Modern-day studies investigating Valerian root’s effectiveness in curbing insomnia are inconclusive, but many people find the herb helps them get more sleep. Just keep in mind, it can take two or more weeks before you'll notice any effect.

Melatonin

Our bodies naturally make the hormone melatonin to regulate the sleep cycle. The level of melatonin in your blood rises as the night progresses and dips once daylight rolls around. The end result: You're sleepy when it's dark outside and awake during daylight hours. Synthetic melatonin may help regulate sleep/wake cycles when taken short-term.

Chamomile

This ancient and gentle herb is a common ingredient in herbal teas. For thousands of years, chamomile has been used as an anti-inflammatory and antioxidant as well as a mild sedative for insomnia and anxiety. Although its calming properties haven’t been definitively proven through clinical trials, research suggests chamomile is generally safe to drink. However, if you're sensitive to ragweed, chrysanthemums or plants in the same family, it's best to avoid chamomile since it may cause an allergic reaction.

Before Using a Natural Sleep Aid

Talk to doctor if you're considering taking natural sleep aids, especially if you have any health conditions. Your doctor can determine if there will be any negative side effects or interactions with medications you're already taking. While this article is informational, it should not replace talking to your doctor.

More Help for Sleeplessness

Experiencing sleeplessness night after night can be caused by an underlying medical condition, such as sleep apnea. For further evaluation you may need sleep testing.Not only can sleep disorder treatment help you finally get a good night’s rest, it can also improve your physical and emotional health. Contact a sleep specialist for further information or to make an appointment.