Living in modern times may feel like you’re constantly trying to catch up. The hustle and bustle of the world may put pressure on you to perform and achieve. However, many tend to let their night’s rest suffer because of this. You may be no different, but odds are you might be in sleep debt now. It’s important to pay it off, so here’s how long it may take and tips to help you out, especially if you have sleep apnea.
Why is Sleep Important?
When you have good, quality sleep, it can significantly improve your overall well-being. You can boost energy levels and immune function while also supporting your cognitive processes, such as memory. However, by not getting enough rest, you will be putting your body into a deficit of it.
What Does It Mean to Be in Sleep Debt?
About seven hours of sleep is needed for the average adult. This may not be feasible for some people because of their work, school, or even sleep disorders like sleep apnea. Getting the full amount can be a struggle, but by not doing it, it puts you into a debt. For instance, if you need eight hours of rest but only get six, then you’ll be at a two-hour deficit.
Prolonged deprivation can lead to a wide range of problems, such as:
- Reduced immune function
- Lethargy
- Weight gain
- Higher risk of accidents or falls
- Impacted memory and cognitive functions
How Long Does It Take to Get Out of Sleep Debt?
Throwing off your nightly routine by even just 30 minutes can put you into sleep debt if you do it for a few days. You may imagine that going to bed sooner or waking up later can fix it, the reality is that it may not be as easy as it sounds.
Sleep debt can cause effects that accumulate, making it harder to repay. In fact, research has found that it can take up to four days to recover even just an hour of lost rest, and eliminating the entire balance can take up to nine.
Is There Anything I Can Do to Prevent Sleep Debt?
The best way to get out of sleep debt is by avoiding it entirely, but there are some ways you can catch up on it. Here are some tips you can add to your routine:
- Have a set schedule you stick to. That way, you make sure you’re getting sufficient rest. Staying consistent can help you resync your circadian rhythm, but if you need to change it, then do it based on 15 minutes increments.
- Make a nightly routine. Doing so will help your body relax and prepare for bed. You can try dimming your lights, doing a relaxing activity, and turning off your electronics to set the mood.
- Seek professional help. Some may suffer from sleep apnea, which prevents deeper rest. If this is true for you, then you can get treatment from your dentist. An oral appliance can reposition your jaw to keep your airways open, or you can get a CPAP machine to prevent episodes of stopped breathing.
Try your best to get adequate sleep; that way, you can support your overall well-being and avoid the harm deprivation can cause.
About the Author
Dr. Jeff Rodgers is a dental sleep medicine specialist and has been helping patients for the past 20 years. He is dedicated to treating sleep apnea in the Dunwoody community, getting them to the restful nights they deserve with reliable treatment options like an oral appliance. If you or your partner snores throughout the night, schedule an appointment or call his office at (770) 394-4310.