Even more concerning, it all adds up. Sleep debt refers to the slow accrual of sleep deprivation that happens over time. But, how bad is sleep debt, and how do you “repay” it? Let’s dive into the science of sleep. The more sleep-deprived you are, the more serious the health effects can become. Acute sleep deprivation is what happens when you get significantly less sleep one night—say you pulled an all-nighter to work or study. Chronic sleep deprivation occurs when you get less than ideal sleep over an extended period of time. Perhaps you slept six and a half hours every night for a month. You may not notice the effects after one day, but over time, you’ll start to experience symptoms consistent with long-term sleep deprivation. Unfortunately, recovery is not as simple as “miss one hour of sleep, get an extra hour the next night.” So, it’s best to start adjusting your sleep habits ASAP to counteract any damage you might be doing to your health. “Our brain and the body’s physiology requires sleep to function well and properly,” Eva Selhub, M.D., tells mbg. “It is during sleep that your body recovers and the immune system works to heal anything that requires fixing. Without sleep, the physiological balance and regulation is off, which will lead to not only short-term problems of fatigue, making mistakes, problem-solving issues, irritability or more mood changes, but long-term problems, like increased inflammation, changes in the circadian rhythm, increased activation of the stress response system, mood disorders and emotional distress, somatic pain, memory problems, and poor cognitive functioning and performance.” She notes that over time, these symptoms can play a role in the onset of chronic conditions3 like high blood pressure, heart disease, weight problems, metabolic issues, and more. The extent of these effects differs from person to person. Some people naturally require less sleep than others to function well. There’s no clearly defined scientific explanation for this, but a 2014 study in the Science Translational Medicine journal found that nightly sleep requirements vary based on a person’s DNA. Try to go to bed earlier the next night if you’re able to. But don’t feel the need to crash for 12 straight hours—you don’t want to mess up your sleep schedule so much that you’re unable to get back in a consistent routine. Rather than watching three episodes of Love Island before you hit the sack, cap it at one episode and then pick up a book instead. Try to avoid screens with blue light that might disrupt your melatonin levels4 before you go to bed. A cool room helps your body temperature drop more quickly (something your body naturally does to prepare for sleep5), so crank up that fan or A/C to create an optimal nighttime environment for yourself. OTC and prescription sleep medications can help you if you need them, but they’re typically not an ideal substitute for getting natural sleep. Instead, try a sleep-supporting supplement like magnesium,* which promotes a sense of calm and relaxation for deep, restorative sleep.* If you love to exercise at night, try moving your daily workout to the morning hours and see if it improves your sleep. Some people do just fine with evening workouts6, but everybody is different. You may feel too energized after a sweat session to climb straight into bed, and your sleep could suffer as a result. If you’ve tried every solution and still can’t sleep, talk with your doctor to figure out the best game plan for you. No one person responds to sleep triggers the same way. The sooner you can figure out exactly what’s keeping you up at night, the sooner you can get that much-needed rest your body deserves.
