Will there be compensation for missed hours of sleep?

lack of sleep Have you ever heard the expression? Or ask: Have you tried to make up for missed hours of sleep after a night of not getting enough sleep, next time longer? “Let me sleep less during the week and mind my own business, somehow I will sleep a lot on Saturday and Sunday” you said Theoretically balancing the “debt of sleep”, that is, in the nights following the night, you do not get enough sleep. it may seem like enough sleep; But according to sleep experts, sleep deprivation doesn’t work that way. It doesn’t pay off as easily as we think.

World renowned sleep consultant and sleep psychologist Dr. Jade Wu; “Lack of sleep occurs when you don’t get enough sleep due to your body’s current needs.” says and adds: “Adults typically need 7 to 9 hours of sleep each night, but this can vary depending on daily activities.” For example, when you are exercising intensely, you may need more sleep than usual that night. Therefore, when you sleep as much as usual, you may still feel tired the next day; probably at this time Your sleep deficit is cumulative. However, this You cannot compensate for this by sleeping more the next day. Dr. According to Wu, the sleep deficit we create by stealing sleep from our bodies cannot be paid for in the days that follow. “For example, if you have accumulated a total of 10 hours of sleep deprivation during the week, you will not be able to get 10 extra hours of sleep on top of your usual weekend sleep to make up for this difference. “.

Dr. Sharing a similar point of view with Jade Wu, pulmonologist* and expert in sleep medicine, Dr. Raj Dasgupta also notes that the hours of sleep lost cannot be made up on the following days. In later times that it is unwise to try to close the gap by sleeping longer. highlighting dr. dasgupta “When you experience sleep deprivation, the clinical symptoms persist for several more days, even if you get enough sleep the next day. So, after losing sleep, you may still feel lethargic, cranky, or out of sorts for a few days, even if you’re trying to make up for it.” speaking declares that the debt of sleep cannot be paid off by extra sleep.

However, the situation is not hopeless. Dr. according to Wu The extra sleep is not enough to pay off all of your sleep debt, but it can partially offset it.. That is, we can make up for the short amount of time we didn’t get enough sleep, especially when we were very tired during the work day, with extra rest later. But dr. including Wu experts emphasize that this compensation is valid for a very, very short time, maybe you can make up for half an hour, maybe a few hours at the most; But you can’t pay off all your big sleep debts.

For example, an extra hour of sleep on the weekend can help you find balance, but if you sleep more, you will feel dizzy and disorganized, as if you have jet lag. For this reason, sleep experts warn about the amount of sleep during the weekend and recommend sleeping one hour more than normal. In other words, the secret is to pay off the sleep debt, not to balance the missing hours of sleep; This makes it a habit to get regular, quality and sufficient sleep without creating a sleep deficit.. Because?

What can be done to reduce sleep deprivation and improve sleep patterns?

According to sleep experts, there are not many really effective and sustainable recommendations for making up for sleep loss. As we mentioned above, trying to sleep after we deprive ourselves is not enough to pay off the sleep debt. Therefore, it is important without creating sleep debt.

The benefits of sleep, the importance of quality sleep, tips to make it easier to sleep We often mention in our articles that we discuss different views on sleep, such as sleep hygiene, avoid screens at night, avoid caffeine in the evening, manage stress Such good living practices are among the most important criteria for improving sleep in the long term. In addition to all this, Dr. woo improve sleep quality and prevent sleep deprivation Also recommended for:

• Take a short nap every day if possible.
• Try to go to bed earlier on weekends.
• Wake up in the morning at the same time.
• Change and adapt your sleep time when necessary, but don’t change your wake up time, it can disrupt your circadian rhythm.
• Listen to your body and go to bed when you are tired.
• Create a sleep routine for yourself.

And adds: “Lack of sleep is both too scary and not scary enough; because that way we can realize the importance of getting enough sleep.” In addition to all the information and suggestions they share, experts also emphasize that we shouldn’t worry about sleep. Otherwise, sleep stress can exacerbate sleep deprivation by making it difficult to sleep. “The truth is; sleep is flexible and our bodies can adapt when we make mistakes, they can adapt by being flexible.” said dr. Wu argues that by taking the necessary precautions for quality sleep, we can reduce the risk of accumulating sleep deprivation.

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source: wellandgood