Being in debt is certainly not what anyone wants especially owing to an integral aspect of our life like ‘sleep’. For most of us, due to our tight work schedules, we don’t get the recommended 7 hours of sleep which is the standard for adults. In that process, we lose certain hours of sleep, especially during the weekdays. Sleep in itself is a restorative activity. It is during sleep we can heal and the body is also able to repair and restore.
For most people, weekends present a good opportunity to repay those sleep debts that we have accumulated over the weekdays. That being said, catching up on a missed night of sleep isn’t quite the same as getting the sleep you need in the first place. When you catch up, it takes extra time for your body to recover. According to studies, it takes four days to fully recover from one hour of lost sleep.
Additionally, many Nigerians lose sleep for obvious reasons and don’t bother with the attendant repercussions on our general health and wellbeing. This review highlights the meaning of sleep debts, outlines the signs of sleep loss and its consequences on the health and wellbeing of individuals as well as provides tips on how to repay those sleep debts this weekend.

What Is Sleep Debt?
Sleep debt is the accumulated loss of sleep that occurs from not getting enough sleep over several nights or longer. Before you can determine whether you’re in debt when it comes to sleep, you need to know how much sleep you should get each night. The average adults require at least 7 hours of sleep each night and anything short of that keeps you in debt.

Signs of sleep loss:
• Excessive daytime sleepiness
• Inability to mentally focus
• Difficulty learning new things/processing information
• Bodily fatigue
• Emotional instability/crankiness
• Trouble concentrating
• Compromised motor and driving skills/reaction time
• Lack of energy or stamina for exercise
• Increased hunger and cravings for sugary foods and carbohydrates (which can lead to weight gain)

Health Issues Associated with Sleep Debt
Continued sleeplessness may contribute to major health problems down the road. That’s because there’s a link between getting enough sleep and having
• Hypertension (high blood pressure)
• Diabetes mellitus ( diabetes)
• Coronary heart diseases
• Obesity
• Cardiovascular diseases
• Depression
• Adults getting less than 7 hours of nightly sleep are also more likely to smoke, abuse alcohol, or be physically inactive.

Tips for making up lost sleep
Not everyone needs the same number of hours of sleep per night. Some people need nine or more, and others are fine with six or fewer. If you experience chronic sleep debt, the recommendation below may help.
• You need to get three to four extra hours of sleep over the course of a weekend, plus one to two extra hours of sleep every night for the following week to pay off that sleep debt.
• Get sweaty on the reg — but not too late in the day. Some vigorous exercise during the day can help you feel nice and sleepy later. But skip night workouts, which can leave you wired. Try to wrap up any exercise at least 3 hours before bed.
• Help your body fall asleep by skipping coffee or alcohol before bedtime and opting for a glass of warm milk instead.
• Taking a nap is often the first thing that comes to mind when we’re underslept, and for good reason. A brief, 10 to 20-minute nap may help you feel more refreshed during the day. A mid-afternoon nap can increase working memory, learning, and mental acuity for a few hours.
• Go to sleep 15 minutes earlier each night until you reach your desired bedtime. Consistency is key, Build time into your schedule for sleep and try to keep your bedtime and morning alarm at the same every day, even on weekends. Maintaining a consistent sleep schedule is important for re-syncing your circadian rhythms.
• Keep a diary: A sleep diary can help you track your sleep patterns and any patterns or practices that are affecting your sleep.

The bottom line
Sleep is an essential part of overall health. Getting enough sleep offers a plethora of benefits, like feeling more energized during the day, improving immune function, and aiding the brain in processing and storing new information. But in our present world, sleep debts are almost inevitable, therefore it is important to adhere to these simple routines. However, depriving yourself of enough sleep can affect your health for the worst.

Source:www.wincofoam.com