Can you really compensate for your lost sleep?

Sleep debt may take numerous forms, Dr Dey said. “Some people may experience sleep deprivation because of their inability to fall asleep. Some might not be getting enough quality sleep, so they wake up exhausted. While occasional disruptions to sleep might be bothersome, a consistent lack of restful sleep can have an impact on a person’s performance at work or school, the capacity to function daily, quality of life and health,” he said.

Agreeing, Dr Kuldeep Kumar Grover, head of critical care and pulmonology at the CK Birla Hospital in Gurugram, said that usually, a person needs 8-10 hours of sleep, which varies from person to person. “If they are very busy with work or anything else, then they are deprived of sleep over a period of time causing cumulative deprivation of sleep of around 5-6 hours,” he said, explaining that due to sleep debt, a person may not be able to concentrate on work and may even develop acute respiratory or cardiac problems.

The first step in eliminating sleep debt is determining how much sleep you require (Source: Getty Images/Thinkstock)

Dr Grover said that a long sleep debt can have numerous harmful effects on the body. “Continuous accumulation of stress can impact multiple health functions, from the brain to head to toe. It can impair cognitive functions, making it difficult to concentrate during meetings and leading to impaired memory. Neurological functions may also be affected, resulting in irritability and potential cardiac issues such as increased heart rate and palpitations. Over time, acute cardiac ischemia may even develop. Additionally, respiratory problems can be aggravated, potentially worsening anxiety and precipitating respiratory issues. Furthermore, musculoskeletal disorders can manifest, causing constant fatigue and muscle pain,” Dr Grover said.

Dr Majeed Pasha, a pulmonology, chest and sleep medicine consultant at Fortis Hospital, Nagarbhavi, Bengaluru, echoed this view. He said that long-term sleep debt can be harmful, leading to difficulties in concentration, increased blood pressure, a weakened immune system and an increased risk of obesity, depression, diabetes, heart disease, workplace accidents and road accidents.

But how exactly can you repay this sleep debt? While Dr Pasha said that it is possible to compensate for lost sleep and eliminate sleep debt by consistently getting adequate sleep, ideally 7 to 9 hours for adults, Dr Dey said that eliminating sleep debt is “challenging”.

“The human body has a limited capacity to make up for sleep deficits. Through a process called ‘sleep recovery,’ individuals can regain some of the cognitive and physical functions impaired by sleep deprivation. Some of the physical, mental and emotional effects of sleep loss can be reduced by sleep recovery. Recovery sleep tends to be more restorative sleep, which aids in recovering from sleep debt,” Dr Dey explained.

He added that despite this, consistently obtaining sufficient and quality sleep is crucial for overall health. “While short-term recovery is possible, long-term sleep debt is difficult to fully eliminate, and chronic sleep deprivation can have cumulative negative effects, hence it is important to prioritise regular and adequate sleep to prevent the accumulation of sleep debt.”

Dr Grover concurred and said that if someone is consistently deprived of 2-3 hours of sleep, sleeping for 3-4 hours in a single session will not fully address the issue as the continuous catabolic activity may still occur in the body. “Compensating for lost sleep and eliminating sleep debt is sometimes like how gymnastics or fitness enthusiasts with high muscle endurance take power naps when they are sleep deprived. A potential solution in such cases is to take power naps for a few minutes. These short bursts of sleep can help alleviate the effects of sleep deprivation. However, if a person consistently accumulates sleep debt, relying solely on power naps may not be sufficient,” he said.

It is crucial to compensate for the lost sleep by prioritising rest and making necessary adjustments to ensure a healthy sleep pattern (Source: Getty Images)

As such, eliminating a massive sleep debt requires a consistent and dedicated approach. Here are some steps you can follow to eliminate sleep debt:

Prioritise sleep: The first step in eliminating sleep debt is determining how much sleep you require. Establishing a consistent routine for sleeping and making sleep a top priority every single day is essential to achieving quality sleep.

Practise sleep hygiene: Adopt healthy sleep habits, such as avoiding electronic devices before bed, maintaining a comfortable sleep environment, and engaging in regular physical activity during the day.

Establish a bedtime routine: Establishing a regular bedtime routine helps the body to unwind and prepare for quality sleep. This can include activities like reading, taking a warm bath, or practising relaxation techniques.

Create a sleep-friendly environment: Make sure your sleep environment is conducive to restful sleep. Keep the room dark, quiet, and at a comfortable temperature.

Limit stimulants: Avoid or limit the consumption of stimulants such as caffeine, nicotine, and alcohol, particularly close to bedtime. These substances can interfere with your ability to fall asleep and achieve deep, restorative sleep.

Consult a physician: It is crucial to inform your physician if the lack of sleep is impairing the quality of life because this could indicate an underlying sleep condition such as insomnia, sleep apnea, or restless leg syndrome.

(Next in the series: How scheduling ‘worry time’ before bed can help you sleep better?)

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!