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Can You Pay off a Sleep Debt ?

Our weekdays morning routine usually meant woken up promptly 

While this is something we all can relate to, it’s not actually “normal.” When you don’t sleep enough during the week yet wake up early every day, you may try to compensate for that sleep-deprivation you feel by sleeping in on the weekend, some sort of ‘revenge’ on your sleep deprived working days. However, you may have noticed that even when you sleep until late in the day on a weekend, you still feel like you aren’t caught up in your rest, still tired. So you make the typical promises to yourself; you’ll get to bed sooner tonight which most of the time goes unfulfilled.

Sleeping can never be compensated

However, sleep and health is not like a bank, you cannot save or pay off a sleep debt or health for that matter.As you’ve probably noticed, no matter how hard you try, you can’t gain back that lost energy over the week, no matter how late you try to sleep on the weekends.

Let’s assume you were only able to catch six hours of shut eye Monday through Friday. You decide that if you can sleep an extra ten hours on the weekend, you’ll be able to catch up and essentially start over. While it’s a nice idea, it’s not a realistic one. In fact, your reacting times and ability to focus will tend to be worse than if you had pulled an all-nighter.

If you slept poorly last night, or just not enough, you may have a chance to make up for it, but only if you make up for it tonight. If you try to catch on lost sleep over a long period of time, you won’t succeed.1

While some of you may have just read that and thought, ‘hmm, that means I can go to bed late tonight to finish up my project and I’ll just make up for it later,’ don’t be tempted. Sleeping late on the weekend to try to make up for the lost time will only result in further disrupting your sleeping pattern. You’ll only feel worse.2

One such study, done by Northwestern University, has shown that when animals are sleep deprived – even partially – over consecutive days, they actually make no attempt to make up for that lost sleep.3 This study is the first to prove repeated (although partial) sleep loss negatively affects an animal’s ability to compensate for that lost rest. And as animals ourselves, we can learn from this fact.

However, please note that, the amount is not truly the issue, the quality of sleep is what important. Besides, some of the best entrepreneur or performer of our generation hint at the idea that sleep pattern can be trained to be shorten. As Eric Thomas said, sleep is over-rated.

Catching up a sleep debt later makes your brain suffer

No matter what you’re doing late at night, sleep should be a priority. The more tired you are, the harder it is to accomplish even the smallest task. Even menial tasks like participating in a conversation with someone can seem particularly challenging because focus requires an intensity that you can only achieve through rest. The distraction you experience due to sleep loss is serious. Not to mention how dangerous that can make something like driving.4

Lack of sleep also impacts short-term memory. Research has shown that sleep deprivation has a big impact on verbal learning and cognitive understanding. The findings show that,5

“there are dynamic, compensatory changes in cerebral activation during verbal learning after sleep deprivation and implicate the PFC and parietal lobes in this compensation”

Essentially, we overcompensate in our sleepy state and hyper-focus on what someone is saying to us-but only in the moment. We quickly forget the information and that can lead to embarrassing forgotten events.

Therefore, it is important to take a break or rest or even a short nap once your body signaled that you required it. either your start yawning, your eyes felt heavy, or a tired body, this is all a tell sign that the body need rest. however, if that what you are feeling 24/7, then, you really need to re-evaluate your life and  your health. it might be a change of lifestyle and health-style is required.

An extra hour of sleep a night for a rested feeling

Go to bed when you are tired; don’t try to fight it. Set reminders to get you to sleep earlier. You may start with setting an alarm to remind you to sleep half an hour earlier at night, and then reset it to an hour earlier a week later. Gradually you’ll get used to sleeping earlier.

If you have to be on your phone or computer before bed, dim the screen brightness to aid you in the transition to darkness.

If at all possible, allow your body to wake you up naturally in the morning (this means no alarms). As your body resets itself over time, you may feel a bit worse before you feel better, but be patient.6

“As you erase sleep debt, your body will come to rest at a sleep pattern that is specifically right for you. Sleep researchers believe that genes—although the precise ones have yet to be discovered—determine our individual sleeping patterns. That more than likely means you can’t train yourself to be a “short sleeper”—and you’re fooling yourself if you think you’ve done it.

More than anything, make sure you listen to your body. If you feel you would sleep later than the alarm you have set in the morning, or like you need coffee in the morning to focus on anything, there’s a good chance you aren’t getting the amount of sleep you need. Don’t get caught up in aiming for 7 hours, 8 or even 9 hours of sleep. Instead, focus on what your body is telling you and how you feel when you personally sleep for 6,7, 8, etc. hours.

Owe no sleep debt

Whether you’re a student, a professional, or a stay-at-home parent, remember that one of your most important and essential jobs is to sleep. While there are so many articles out there telling you how many hours you should get based on gender and age, none of those articles know your body like you do; so listen to it.

Whenever possible, skip the morning alarm. Enjoy coffee if it’s something you love, but if you realize you feel like you can’t function without it, determine how you could have slept better or longer the night before.

Additional Tips

It is important to complete your sleep cycle, since you might not know what does that actually meant, you could use the online sleep calculator to either calculate when you suppose to go to bed based on when you want to wake up, or when you suppose to wake up based on the time you went to bed.

Sleep is important but you sure don’t want your life sleeping?


[1]          HuffPost: 6 Sleep Myths To Finally Put To Bed

[2]          Tuck: Myth of Catch-Up Sleep

[3]          Science Daily: Chronically Sleep Deprived? You Can’t Make Up For Lost Sleep

[4]          Business Insider: 23 Incredible Benefits Of Getting More Sleep

[5]          Nature: Altered brain response to verbal learning following sleep deprivation

[6]          Scientific American: Can You Catch Up on Lost Sleep?


Muhamad Aarif View All

Founder & CEO of and Warby.Parker.Watch.

Simple guy with ridiculously ambitious dreams.

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