Do you save your weekends to catch up on the sleep you lost during the week? Then it is crucial for you know that your lost sleep can add up and put you in sleep debt, which can lead to various physical and cognitive illnesses. A study published in the journal ‘Nature,’ concluded, ‘Modest but long-term sleep deprivation (potential sleep debt) is one of the causes of the growing number of patients with obesity, diabetes mellitus and mood disorders.’
To understand sleep debt and its long term repercussions, the team of OnlyMyHealth spoke to Dr Sibasish Dey, Head of Medical Affairs, South Asia, ResMed.
Making Up For Lost Sleep
“When a person consistently gets less sleep than what is recommended for their age and needs, they can fall into a sleep debt. No amount of sleep can make up for this debt except long term healthy sleep practices,” warned Dr Dey. He listed lack of sleep hygiene, unhealthy lifestyle choices, work commitments, sleep disorders, and medical illnesses as risk factors that can cause or worsen sleep debt.
Also Read: Suffering from Sneezing and Blocked Nose? Doctor Explains How Sleep Deprivation Might be the Cause
“Each night of insufficient sleep adds to the debt, and over time, it can lead to various physical and cognitive issues. These may include daytime fatigue, reduced alertness, impaired concentration, mood disturbances, and even increased risk of chronic health conditions such as obesity, diabetes, and cardiovascular disorders,” he added.
Advocating for impeccable sleep hygiene, Dr Dey highlighted that prolonged sleep deprivation can have detrimental effects on an individual’s health. “Initially, symptoms may include irritability, reduction in productivity, slowed reaction times, daytime sleepiness and fatigue. However, regularly experiencing sleep debt or sleep deprivation raises the chance of developing diabetes, hypertension, heart disease, and stroke. Reduced immunological function, metabolic dysregulation, weight gain, and a higher chance of slips and falls are further effects of sleep deprivation,” he informed.
Climbing Out Of Sleep Debt
Dr Dey shared a ray of hope for those who have amassed chronic sleep debt. He shared that boosting your sleep hygiene by altering sleeping patterns and taking care of any issues that may be contributing to your lack of quality sleep, can help you get back on track. He shared five strategies that can help you get better sleep:
Prioritise sleep: To eradicate sleep debt, firstly you need to set up a strict sleep schedule by setting up a non negotiable nighttime routine, giving up digital screens and food atleast two hours before bedtime, and creating a sleep promoting enviornment. DO not take sleep lightly or try to postpone it for the weekend.
Also Read: Sleep Deprivation: Tips To Recover From Sleepless Night
- Create a sleep-friendly environment: A relaxation-friendly atmosphere in the bedroom may help you improve the quality of your sleep. Think about what makes you feel safe, at ease, and does not instill too much curiosity or excitement in you that can keep you awake.
- Practice relaxation techniques: Including relaxation techniques in your bedtime routine will help calm your body and mind. A few effective techniques include deep breathing exercises, progressive muscle relaxation, meditation, and imagery.
- Manage your stress: Attempt to resolve any nocturnal stress and anxiety before going to bed. Finding the source of the stress is the first step in managing it. Post identification of the stressors, you can make efforts to mitigate them and improve sleep health.
- Limit exposure to electronic devices: While being exposed to light during the day is advantageous, doing so at night has the reverse impact. This is because it deceives your brain into believing that it is still daytime. This lowers the levels of chemicals like melatonin, which promote relaxation and sound sleep. Putting devices away for the evening, two hours before bed is a reasonable suggestion to encourage excellent sleep hygiene and prevent persistent sleep disorders.
Experts and studies have been claiming this for a long, but to reiterate, the only way you can reverse the effects of sleep deprivation is by prioritising and improving sleep habits on a regular basis. For most of us in the corporate world, it is easier said than done. However, as Dr Dey pointed out, there is no way around poor-quality sleep. Ultimately, the only way to fix prolonged sleep deprivation is by recognising the importance of quality sleep and taking proactive steps to restore a regular sleep pattern and maintain it for the rest of your days on earth.
