What is 'Sleep Debt' and why can't it be compensated by sleeping extra on weekends?

News Topical, Digital Desk : Today's hectic life and the compulsion to always be online has robbed us of our most precious possession: peaceful sleep. Nowadays, people aren't even getting the required seven hours of sleep, which is why sleep debt is becoming a serious problem. Let's understand what this sleep debt is and whether sleeping late on weekends can help pay off this debt.

What is sleep debt?

Simply put, the difference between the amount of sleep your body needs and the amount of sleep you are able to get is called sleep debt.

If you're only sleeping 6 hours a day, but a person needs at least 8 hours of sleep, you're accumulating a 2-hour sleep debt every day. If this continues daily, this debt can grow to 14 hours by the end of the week. This debt gradually takes a toll on your mental and physical health.

Sleeping more on weekends can reduce your sleep debt?

Often people think that they will sleep less from Monday to Friday and compensate for it by sleeping for 10-12 hours on Saturday and Sunday, but science says something else.

• Disruption of the body clock: Our bodies operate according to a natural clock. When you sleep until noon on weekends, this clock gets disrupted. This can lead to you not getting to sleep on time on Sunday night and feeling tired again on Monday morning. This is also known as social jet lag.
• It's impossible to fully recover the debt: If you haven't slept enough for several days, just two extra days of sleep won't fully restore your brain's alertness and focus. You may feel a little better physically, but your mental performance will remain impaired.
• Health risks: Accumulating sleep debt increases the risk of obesity, diabetes, and heart disease . Extra sleep on the weekends may not completely eliminate the risk of these serious diseases.

How to deal with sleep debt?

The best way to reduce sleep debt is to have a fixed routine.

• Improve gradually – If you are sleeping less than 2 hours every day, then start adding 15-30 minutes to your sleep from today itself.
• Fix a time – Set the same time for sleeping and waking up, even if it is a weekend.
• Power Nap – A short nap of 20-30 minutes during the day can improve your focus , but don't take it after evening.
• Reduce screen time – Stay away from mobile and laptop one hour before sleeping.

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