Have you ever thought “Mmmm… I didn’t get much sleep tonight but that’s fine, I’ll make up for it on the weekend”? Well, the truth is not very far from that, so let’s try and put things together.
Researches have shown a limit to the amount of time that can be compensated for, not contradicting the concept itself, but definitely proving it’s not a 1:1 ratio. It seems like the maximum value of lost sleep to make up for is somewhat around 20 hours, but keep in mind that while early sleep cycles can be made up for, while the later… not so much.
To answer the question “how much sleep should we actually have?” visit our article.
Wait a minute, so making up for lost sleep actually compensates for the light-sleeping parts of the lost sleep? Not exactly. The human body, led by the amazing complex of the brain, can prioritize the deep sleep and REM cycles in times of sleep deprivation. Don’t be mistaken, no compensation will supply your brain and body like a good night’s sleep to begin with, but the damage can definitely be managed.
Just like any health habit, catching up sleep and recovering from the effect of sleep depreciation should also be done properly. Here you can find some tools and tips to improve your plan:
- Stay consistent. If you wish to sync your circadian rhythms, try framing your bedtime and waking up to be just the same every day.
- Nap. engaging short naps along the day can improve your feeling of alertness, syncing ours after a flight or a night shift. Elvy’s_choice: Power nap for 20 min.
- Look at the bigger picture. Find out what’s standing in your way to a good night sleep, see a doctor, a therapist, practice any method that helps you reduce stress levels. Once the bigger picture is clarified, your ability to manage your sleep and improve your healthy well-being will dramatically increase.