Why You Can't 'Catch Up' On Lost Sleep

We've all been there – staying up late to meet a deadline or having a good time socializing aka partying. We think that we can 'catch up' on sleep over the weekend. However, the belief that lost sleep can be fully recovered is more myth than reality. Sleep science suggests that chronic sleep deprivation and its effects on health and performance cannot be reversed with a few extra hours of sleep.

The concept of sleep debt refers to the cumulative effect of not getting enough sleep. It builds over time and can result in both physical and cognitive deficits, including reduced attention, impaired memory, and a heightened risk of accidents. Chronic sleep deprivation can also lead to more severe health problems, including obesity, diabetes, cardiovascular disease, and even reduced life expectancy.

It's true that after a period of sleep deprivation, sleeping for extended hours might make you feel more rested. However, research suggests that this doesn't reverse all the effects of sleep deprivation. Even after days of extended sleep, people tend to still perform poorly on cognitive and attention tasks compared to those who had been well-rested.

The reason for this is tied to our circadian rhythms, or 'internal clocks,' that regulate sleep among other biological processes. Disrupting these rhythms by changing sleep patterns can have tremendous effects, and it can take several days for our body, brain, and mind to readjust even after returning to a regular sleep schedule. You may have felt it firsthand when experiencing jet lag.

In addition, 'catching up' on sleep often involves sleeping in late or napping, which can make it harder to fall asleep at the usual time and make it harder to get back to regular sleep patterns.

Instead of counting on catching up on sleep, the key to avoiding sleep debt lies in prevention.

Strategies to ensure you're getting quality and quantity of sleep regularly:

Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body's internal clock, leading to better quality sleep.

Prioritize Sleep

Make sleep a priority in your schedule. Most adults need between 7 and 9 hours of sleep each night. Treat it as a non-negotiable part of your daily routine.

Create a Sleep-Friendly Environment

Ensure your bedroom is dark, quiet, and cool. Consider using earplugs, an eye mask, or a white noise machine if needed.

Avoid Screens Before Bed

The light emitted by phones, tablets, computers, and TVs can interfere with the production of the sleep-inducing hormone melatonin.

Avoid Late Eating

Late-night eating keeps the gut working hard and can impact the quality of your sleep. Last intake 3 hours before bedtime is a good guideline for healthy sleep.

It's crucial to prioritize regular, quality sleep and view it as an essential component of maintaining optimal health and performance. Remember, when it comes to sleep, it's about quality and consistency—not just making up the numbers. Ideally, you track your sleep to have more accurate data. You can journal or use electronic devices. I have compared a few different sleep trackers such as Fitbit, Garmin, and Oura Ring. I personally find the Oura ring the most accurate and comfortable to wear.

Reply to this email if you like to get more information about the Oura Ring.