Sadly, we live in a world where missing out on sleep is normalized. Whether you stay up too late at a social gathering, put in extra hours at work, or have to devote extra time to important family matters, you might think that sacrificing some shuteye is not a big deal. Or, if you have sleep apnea, you might dismiss the impact of your condition. You could even reason that you will “catch up” on sleep when circumstances change, such as over the weekend. However, that reasoning is a mistake!
In this blog post, you will learn what “sleep debt” is and why getting out of it is more difficult than most people believe.
Understanding Sleep Debt
Sleep debt, also known as sleep deficit, occurs when you get less than seven hours of sleep per night. Here is another way to think of it: Sleep debt is the difference between the sleep your body needs and the sleep you actually get.
Ongoing sleep debt can have devastating consequences for your health. In fact, a consistent lack of high-quality rest can compromise immune function, impair cognitive abilities, increase accident risk, and make it more likely that you will develop health problems like diabetes and heart disease.
Getting Out of Sleep Debt: Harder Than You Might Think
Some people forgo sleep and reason that they will simply get a bit of extra rest over the weekend to make up for it. But getting out of sleep debt takes more time than you might think!
One study looked at participants who spent 10 days in a state of partial sleep deprivation. Afterward, they had one week of recovery sleep. By the end of that week, their cognitive performance had not yet returned to normal.
There is no exact data available on how long it takes to fully recover from sleep debt, but it is important to note that an occasional nap cannot undo the effects of consistently poor sleep.
Recovering from Sleep Debt
Sustained, long-term good habits are the best way to get out of sleep debt and stay out of it. If you are struggling to get enough rest, consider why. If you seem to get enough sleep but still feel tired, you might need treatment for sleep apnea. If stress keeps you awake at night, you may need to focus on self-care or seek mental health services. If you love to socialize at night, you might need to start setting more boundaries. If your work schedule is the culprit, talk to your supervisor about your options for making a change.
Sleep debt is nothing to take lightly! Do your best to consistently get enough rest so you can feel your best.
Meet the Practice
Dr. Mitch Conditt is an experienced dentist and a diplomate of the American Board of Craniofacial Dental Sleep Medicine. He focuses on providing oral appliance therapy to help individuals with obstructive sleep apnea. If you have been struggling to get enough sleep, our team is ready to advise you on your next steps. Contact Fort Worth Snoring & Sleep Center at 817-527-8500.