What Is Sleep Deficit: How To Get Enough Sleep? Can you make up for the incomplete sleep last night?
The simple answer is yes. If you had to get up early on Friday morning due to some specific work, then you can compensate for it by sleeping till late on Saturday. We all mostly replenish our sleep in this way.
Sleep is a restorative activity, when you are sleeping, your brain prepares a catalog of all the information of the body, as well as healing of the body. It decides what to remember and what should be forgotten.
By sleeping, your brain creates new pathways that help you move forward during the day. Sleep also recovers and repairs your blood vessels and heart.
Some people say that it is not necessary to compensate for the lost sleep in the previous night, as it is to get sleep tonight. But when you compensate for the sleep of the previous night, the body gets the same time to recover. According to a 2016 study, it takes four days to fully recover from an hour of lost sleep.
In addition, many US citizens who do not sleep can do so consistently and suffer from the permanent problem of sleep deprivation. Non-replenishment of sleep causes the problem of sleeplessness to increase further.
So in this article, we will tell you, what is sleep debt and sleep deficit? By adopting the information mentioned in this article, you will also be able to easily compensate for sleep. This article made me perfect we will give you full information about What Is Sleep Deficit: How To Get Enough Sleep?.
What Is Sleep Deficit?
Your bedtime is like putting money in a bank account. Whenever you do not have enough money, you borrow money from the bank and repay it later.
But when you have not been able to sleep for a long time, then the hours of your remaining sleep are so much that you can never make up for them. This is a situation of bankruptcy in the real world.
According to the report of the National Sleep Foundation, the common man needs 7.1 hours of sleep every night to feel good. But 73 percent of us do not meet our sleep targets on a regular basis.
This happens for many reasons, such as work responsibilities, long hours of work, and excessive use of electronic devices such as smartphones.
Many people think that they will make up for their lost sleep in a week’s holiday. But, if you sleep too late on Saturday and Sunday, it will be difficult to sleep on time on Sunday night. Then this deficit continues again next week.
Constant lack of sleep can lead to many health problems. This can increase your risk of diabetes, a weakened immune system, and high blood pressure or high blood pressure.
Lack of sleep can cause stress hormones, ie, high levels of cortisol. Because of this, anger, depression, and even suicidal thoughts can come to mind.
In addition, in addition, drowsiness also increases the risk of blinking while driving several times. For this reason, if you have sleep problems, then you should not be driving at all.
Read more: How To Stop Thinking About Past Bad Memories
Tips For Making Up Lost Sleep
If you are not able to complete your sleep hours, then you can adopt some methods to complete it.
- One can take a 20-minute nap in the early hours of the afternoon.
- Sleep on weekends, but don’t sleep more than two hours before your last wake-up time.
- Try to sleep more for just one or two nights.
- The next night goes to bed a little early.
If you have not been able to complete your sleep for a long time. So, this advice will not be of much use to you. Instead, you will have to make some changes in your life for a long time.
Read more: What Is Mental Exhaustion Know Its Causes And Symptoms?
How To Get Enough Sleep?
- Arrive at bed 15 minutes before bedtime every night. Do this until your sleep is complete.
- Do not sleep more than 2 hours from the normal time of sleeping. Not even on weekends.
- Keep the electronics in a separate room.
- Think about your evening routine as to what makes you so late to sleep.
- Stop using electronics two hours before bedtime.
- Make sure it is dark and cool in your bedroom.
- Avoid caffeine intake till late at night.
- Do not exercise for three hours before going to bed.
- Avoid sleeping during the day except for a 20-minute power nap or a nap.
If these steps do not help you, or if you experience other sleep-related problems such as narcolepsy or sleep paralysis, talk to your doctor. Doctors can study your sleeping pattern to find out what is going wrong with you.