A condition known as "sleep debt" is characterized by insufficient sleep at night and a desire to make up for it by sleeping more on the weekends. Because of their hectic jobs and social schedules, many people do this nowadays.
Weekend sleep may reduce your sleep debt, but it doesn't replace daily, quality sleep. This can effect mood, physical health, metabolic diseases, concentration, and cognitive function, and also increase the risk of driving and work accidents if practiced regularly
How To Avoid Sleep Debt
The most effective way to prevent sleep debt is to ensure that you achieve enough sleep each night and avoid staying up late. In addition to that, there are a number of other options available, including the following:
Maintain a regular sleep schedule
A regular sleep pattern is essential for good sleep and wellness. The circadian rhythm controls sleep and wakefulness in humans. A consistent sleep schedule helps maintain this circadian rhythm, improving sleep quality.
Irregular sleep schedule changes could disrupt your circadian rhythm and result in insomnia or jet lag. If you really need to adjust your sleep schedule, start slowly and gradually. Gradually changing your wake or sleep time over a few days or weeks will give your body enough time to adjust
Maintain regular bedtimes routines
The body is able to get ready for sleep more effectively when there is a regular nightly routine. Having a regular bedtime routine reminds your body that it's almost time to go to bed. This prepares your body for sleep.
A relaxing sleep treatment might include reading, having a warm bath, meditating, or listening to music. Avoid activities that induce excessive stimulation, such as cell phone use or watching television.
Limit the duration of naps
Excessive napping might disturb your sleep cycle and lead to insomnia. Naps should last only 20–30 minutes to stay fresh and fit without disrupting sleep.
When you wake up from a nap, move around to let your body know that the nap is over. Taking this makes you feel less sleepy when you wake up.
It is recommended to avoid taking a nap after 3 pm in order to prevent any difficulties in falling asleep at night.
Provides a comfortable room for sleep
A comfortable sleep environment is essential for excellent sleep. Keep your bedroom temperature around 18–20 degrees Celsius. Turn off or use night lights to avoid bright lighting. Use soft pillows and linens to sleep better.
If you have problems falling asleep, staying up late could lead to a sleep debt. See your doctor if you're having trouble sleeping for longer than four weeks or if it's affecting your daily life. If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
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- dr. Monica Salim
Cleveland Clinic (2022). Sleep Deprivation. Available from: https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation
WebMD (2023). What Is Sleep Debt?. Available from: https://www.webmd.com/sleep-disorders/what-is-sleep-debt
Rob Newsom (2024). Sleep Debt: The Hidden Cost of Insufficient Rest. Available from: https://www.sleepfoundation.org/how-sleep-works/sleep-debt-and-catch-up-sleep
American Heart Association. How to Sleep Better with a Bedtime Routine. Available from: https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-to-sleep-better-with-a-bedtime-routine
Mayo Clinic (2022). Sleep tips: 6 steps to better sleep. Available from: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
University of Rochester Medical Center. For Adults: To Nap or Not to Nap?. Available from: https://www.urmc.rochester.edu/encyclopedia/content.aspx
Eric Suni (2024). Insomnia: Symptoms, Causes, and Treatments. Available from: https://www.sleepfoundation.org/insomnia
