Sleep debt, also known as sleep deficit, it comes as a result of the cumulative effect brought about by lack of enough sleep. The primary symptoms of sleep debt include general weakness, fatigue, poor memory, reduced attention span, and poor decision-making behavior. 

In so many ways, your brain benefits from sleeping adequately and that’s the reason lack of adequate snooze tends to affect a person’s mental faculties.

Are There Ways To Make Up For Lost Sleep?

Being in debt for some quality sleep is no fun. This is because of the consequences it can bring. Can you imagine feeling fatigued at a time when you need to be productive at your best? Some people become moody and this can often lead to unwarranted conflicts. Thankfully there are indeed various ways to fix sleep debt, including the following: 

1. Sleeping Some More 

One of the easiest ways to catch up on lost sleep is to simply sleep more each day as science reveals. Recovery from sleep debt might take anything from a few days to a week or more, but it is achievable with some consistency and dedication. 

Apart from this, below are some more ways to fix and avoid sleep debt.

2. Monitoring Your Sleep Patterns

While not everyone functions the same, it could mean that you only need, say 5 hours of sleep to wake up rejuvenated. Taking stock of your after-sleep feeling can help provide you with insights into how many hours of sleep you need every night. 

This can also help you determine what you can do if you struggle to fall and stay asleep each or some nights. 

3. Get Back To Your Circadian Rhythm

You also need to get back to your natural circadian rhythm. Also known as the circadian cycle or internal master clock, this is your body’s natural process that regulates your sleep-wake patterns. Both internal and external factors can disrupt this rhythm. These factors include:

  • Lighting 
  • Diet before bedtime 
  • High temperatures
  • Cold
  • Color
  • A shift in the work cycle
  • Traveling

Understanding what affects your sleep-wake cycle can help you fix and avoid creating more sleep debt. One of the best ways the modern person can “fix” their circadian rhythm is to cut off screen time before bed.

How To Restore Your Master Clock:

Consider Sleep Tracking Technology

Doctors will often use this method to determine your sleep patterns. This method has been found to work especially when the right technology is applied.

Use a Sleep Diary

You might consider using a sleep diary or a questionnaire that you fill out every night and every time you wake up. You’ll also record your behaviors and feelings the moment you wake up. The information recorded may help to determine whether or not you need more help.

Preventive Measures

Sleep debt can be brought about by a myriad of factors. Most people have been found to sacrifice sleep to make up for lost time at work or to meet other obligations. As established earlier, the effects of lack of sleep can be serious. To counter these effects, below are preventive measures that could help you sleep better:

Set Boundaries

The demands of everyday life can eat into your time for sleep. It could be your work or social life that is hindering you from sleeping adequately. This may call for stringent measures such as setting some strict boundaries.

Have a Consistent Sleep Schedule

Consistency is the key word here. Disruptions in your sleep time routines can cause sleep deprivation. Set up a routine of the time you need to be in bed and the time you need to be awake. It’s the fluctuations in your routine that disrupts your sleep.  

Consider a Bedroom Makeover

Your bedroom could hold the key to helping you sleep better at night. It should be cozy, quiet, and preferably, with dimmer lights.

To realize your goals, you must lead a fruitful life. Lack of sleep can lead to inefficiency and unproductiveness. There are also health repercussions that might be experienced. The above tips should be an eye-opener on the steps you need to take to get back to your normal sleep patterns and say goodbye to sleep debt.