Sleep debt: The hidden cost of modern living

Studies also show that sleep debt can increase your risk of developing chronic diseases, such as:

• Heart disease
  A study published in the journal Circulation found that people who sleep less than 6 hours per night are more likely to develop heart disease.
• Stroke
  A study published in the journal Stroke found that people who sleep less than 6 hours per night are more likely to have a stroke.
• Diabetes
  A study published in the journal Diabetes Care found that people who sleep less than 6 hours per night are more likely to develop diabetes.
• Alzheimer’s disease
  A study published in the journal Neurology found that people who sleep less than 6 hours per night are more likely to develop Alzheimer’s disease.

• Fatigue
• Difficulty concentrating
• Mood swings
• Increased risk of accidents
• Impaired immune function
• Weight gain
• Increased risk of chronic diseases 

• Feeling tired during the day, even after a full night’s sleep
• Having difficulty falling asleep or staying asleep
• Waking up feeling unrested
• Needing to take naps during the day
• Having difficulty concentrating on tasks
• Making careless mistakes

The best way to reduce sleep debt is to get enough sleep each night. Most adults need around 7-8 hours of sleep per night. However, some people may need more or less sleep, depending on their individual needs.

• Go to bed and wake up at the same time each day, even on weekends.
• Create a relaxing bedtime routine.
• Make sure your bedroom is dark, quiet, and cool.
• Avoid caffeine and alcohol before bed.
• Get regular exercise, but avoid exercising too close to bedtime.

• Try a power nap: A power nap is a short nap that can help to improve alertness and performance. To take a power nap, aim to sleep for no longer than 20 minutes. Sleeping for longer than 20 minutes can make you feel groggy when you wake up.
• Try aromatherapy: Aromatherapy is the use of essential oils to improve mood and well-being. Certain essential oils, such as lavender and chamomile, have been shown to promote relaxation and sleep. You can diffuse essential oils into the air, add them to your bath, or massage them into your skin before bed.
• Try a weighted blanket: Weighted blankets are blankets that are filled with beads or pellets to make them heavier than a regular blanket. Weighted blankets have been shown to reduce stress and anxiety and to improve sleep quality.

One way to think about sleep debt is as a form of financial debt. When you have financial debt, you are essentially borrowing money from the future. You have to pay back the debt with interest, and this can be difficult and stressful.

Sleep debt is similar. When you have sleep debt, you are borrowing sleep from the future. You have to pay back the debt with extra sleep, and this can be challenging, especially if you are already busy.

The good news is that there is hope for those who are struggling with this. Bringing awareness to your lack of sleep is half the battle won, taking actionable steps to improve your rest will only make you more productive, efficient and inspired. 

The research is clear: sleep debt is a serious health problem that can have a negative impact on your physical and mental health. It is important to get enough sleep each night to reduce your sleep debt and improve your overall well-being. Don’t give up sleep for work when you can work far more efficiently and productively if you’re well-rested.