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Not getting enough sleep impacts our health, mood, and productivity. Many people try to make up for their lack of sleep by sleeping in longer during the weekend. But does that actually work? Let's find out.

What is sleep debt?

Sleep debt is the total amount of sleep you miss over a certain period. If you have nights with insufficient sleep, you'll have to 'repay' these missed hours to clear your sleep debt.

How much sleep do you need?

The amount of sleep needed varies greatly from person to person. Generally, most adults require about 7.5 to 9 hours of sleep per night. If you wake up naturally in the morning without an alarm, feel rested, and have sufficient energy throughout the day, you're likely getting enough sleep.

Why is sleep important?

Sleep debt negatively impacts our concentration and reaction time and is associated with increased hunger, lack of focus, and both mental and physical fatigue.

Chronic sleep deprivation can disrupt your biological clock and, in turn, your hormone balance. Over the long term, this can lead to depression, obesity, diabetes, and cardiovascular diseases.

If you feel tired during the day, often feel hungry, or struggle with concentration, you likely have accumulated sleep debt and will need to make up for it.

Can you make up for a lack of sleep?

Fortunately, it's possible to make up for a (small) sleep debt. If you've had several nights of insufficient sleep, it's best to go to bed earlier on the following nights.

You can also try to catch up on sleep during weekends by sleeping in a bit longer and/or taking a nap during the day. Just make sure not to nap too late in the day and avoid disrupting your regular sleep routine.

For individuals working shifts or irregular hours, it's wise to catch up on sleep during the day to increase your average number of sleep hours per week.

Chronic Sleep Debt

If you consistently sleep too little, it becomes much more challenging to get rid of your sleep debt, and just sleeping in on weekends or going to bed earlier for a few nights unfortunately won't cut it. It's important to establish a good sleep routine as soon as possible to regulate your circadian rhythm.

Make sure to get enough daylight during the day and avoid blue screens and (bright) lights in the evening by dimming them as much as possible. Additionally, exercising or going for walks, maintaining a regular eating pattern, and managing stress can help in programming your biological clock.

Keep in mind that your body needs at least several weeks (or sometimes even months) to recover from your (chronic) sleep debt. It's better to avoid accumulating sleep debt altogether. With a good sleep routine, your biological clock can function properly, allowing you to get much more out of your day.

Read also: Why Lack of Sleep is Detrimental (+ Must-Try Sleep Tips)