A lie-in won’t fix everything (Image: luza studios via Getty Images)
Sleep is a science, yet you’ll frequently hear people casually using terms such as biphasic, circadian and chronotype without truly understanding their meanings. According to Comfybedss, the phrase ‘sleep debt’ receives 1,900 searches, on average, per month, a figure that is expected to rise year-on-year, demonstrating that large numbers of people are turning to Google to learn more about the trend.
Working alongside ComfyBedss, sleep specialist Dr Deborah Lee, from Doctor Fox, is cutting through the jargon and uncovering the secrets to a quality night’s rest. The first term to address is ‘sleep debt’.
What is sleep debt?
Dr Lee said: “Sleep debt is another way of saying ‘sleep deficit’ and it refers to the difference between the amount of sleep you need to function and the amount you get, cumulated over time. While everyone’s needs differ, the National Sleep Foundation recommends that most healthy adults require seven to nine hours of sleep per night. Therefore, if you only get six, you could accumulate up to three hours of sleep debt per day. That’s 21 hours a week!”
Lying in disrupts your body clock more (Image: Brasileira via Getty Images)
What is the consequence of sleep debt?
Dr Lee said: “Sleep debt is similar to cash debt in that it can make life harder and less pleasant. The main side effects of sleep debt are cognitive impairment and mood decline.
“Cognitive impairment can refer to brain fog and difficulty focusing, as well as slower reaction times, poor memory, or the inability to reason. This, combined with low or negative mood, can make everyday life challenging and less enjoyable… for you, and those around you.
“If a considerable amount of sleep debt is built up over an extended period, a person may also start to see physical symptoms. Everything from obesity and diabetes to a weakened immune system can be linked in some way to poor sleep habits.”
Can you pay your sleep debt back? If so, how?
Dr Lee said: “Sleep debt can be partially repaid if done right, but it’s not as simple as a long lie-in at the weekend. When we lose sleep, our body accumulates a deficit that affects memory, immune function and metabolic health. The good news is that consistent, gradual recovery works far better than trying to ‘catch up’ in one go.
“The best approach is to add an extra 30-60 minutes of sleep a night over several days, rather than sleeping for 12 hours straight on a Saturday, which can actually disrupt your body clock even more and make Monday morning even harder than it needs to be.
“Prioritising a consistent wake-up time, even after a poor night, helps reset your circadian rhythm more effectively than a long lie-in.
“If you’re chronically under-sleeping, though, you can’t simply ‘bank’ the difference through occasional catch-up sleep.
“The only real fix is addressing the root cause, whether that’s screen time before bed, an unsupportive mattress, stress, or an inconsistent routine, and building sustainable sleep habits going forward.”
