Sleep Debt? Here are 4 Quick Ways to Recover
Also known as sleep deficit, sleep debt is the difference between the amount of sleep your body needs and the amount it actually gets. In simple words, if your body needs eight hours of sleep and you sleep for only six hours – you have two hours of sleep debt.
Catching up on this lost sleep isn’t that easy. Your body takes extra time to recover from it. Studies suggest it takes four days to make up for one hour of sleep deprivation.
Here, we’ve shared tips on how to avoid sleep debt and some quick ways that you can try to recover from a sleep deficit. Read on.
How to Avoid Sleep Debt?
The easiest way to avoid a sleep deficit is to avoid accumulating sleep debt in the first place. While everyone might need different amounts of sleep, adults need at least 7 to 9 hours of sleep per night, as per the National Sleep Foundation.
Here are a few ways you can avoid sleep debt:
- Maintain a fixed sleep schedule. Nothing could be more effective in avoiding sleep deficit than having a fixed sleep routine where you sleep and wake up at almost the same time. This maintains the circadian rhythm of your body and helps regulate quality sleep.
- Follow a nightly routine. Take out at least an hour before bedtime to just relax and prepare your body for quality sleep. Dim the lights, turn off all the gadgets and create a comfy environment.
Ways to Recover from Sleep Debt
- Take Naps: It’s okay to take naps if you feel under-slept, as a 10-20 minute nap can make you feel more refreshed during the daytime. Don’t exceed the time above 20 minutes, as it can hamper your sleep during the night.
- Try Cannabis Edibles: Did you know millions of Americans take cannabis edibles to treat insomnia? Cannabis is popularly known to provide relief from stress, anxiety, and poor sleep. People shop for edible products like gummies and hard candies from OnlyGas as they offer a variety of edibles.
If you’re a beginner, make sure to eat only one gummy at a time since too much consumption can be tricky for you.
- Avoid Caffeine Before Bed Time: Studies have shown that increased intake of caffeine before bedtime is linked with insomnia. It can further exacerbate sleep deprivation, making you stare at the room ceiling all night. Thus, it is better to avoid caffeine for at least three hours before you go to sleep.
- Stay Consistent With Your Schedule: As mentioned above, to recover from sleep deficit, it is vital to stay consistent with your sleeping hours and the time you sleep. Make sure you sleep and wake up at the same time, even on weekends.
Taking a Quick Recap
Concluding the entire blog, it could be said you need time to recover from sleep debt. Other than following the above-mentioned tips, make sure to work on your daytime habits. For instance, indulge in exercising so your body feels exhausted, and you automatically feel like sleeping.
When you consistently follow these tips, you will realize you’re getting quality sleep.