YOUR MINI RESOLUTION SLEEP BETTER • WEEK 4

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Good morning, happy Monday, and welcome to week 4 of our SLEEP BETTER mini resolution!
 
We hope you’ve been trying one of our curated sleep tips each week and tracking the hours spent in bed each night.
 
Today we’re discussing ways to get out of sleep debt.


CCP helps you stay on track!
 
Use our log to to track your progress toward our mini resolution. This month, we encourage you to try one sleep tip per week. Log which tip you selected and the result(s) you experienced.
 
For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: 
[email protected]

Balance Your Sleep Spreadsheet and Stay Out of Sleep Debt

Sleep debt is the difference between hours of sleep needed and hours actually slept. Let’s say, for example, your body’s requirement for sleep is seven hours, but you get six hours of sleep. That means you are in sleep debt for one hour.
 
Everyone has different requirements for sleep. The figure is unique to the individual and is genetically determined—it's that sweet spot of sleep where you awaken refreshed and have energy throughout the day. Your individual need for sleep is best determined in a time and place where you can fall asleep when tired and wake up without an alarm (like camping under the stars!).
 
Try this Sleep Debt Calculator for a glimpse at the over/under of your sleep. While the calculator may indicate you are oversleeping, today’s focus is on sleep debt (how much sleep you may be losing over time). Whether you’re falling short or sleeping longer than expected, consider speaking with your physician if you regularly struggle with low energy or if fatigue is affecting your daily life.

Can you get out of sleep debt?
 
Recent research uninspiringly says the answer is: sort of...
 
Research has shown that it can take four days to recover from one hour of sleep debt.
 
If you have had a night of lost sleep, your best strategy is to go to bed a little earlier each evening. In theory, this should be doable because your sleep pressure should be high at your next bedtime. However, it is not advisable to rely on “sleep bulimia,” where you “binge and purge” on sleep (discussed last week) as your regular practice. The important distinction is between a pattern of daily reliance use vs. occasional use.  

Can naps help us recover from sleep debt?
 
Yes, a nap might help but it is the same rationale: occasional use vs. a detrimental habit. If you are in sleep debt and need an occasional nap, here are a few things to consider:
 
Nap duration: in general, a 20-minute nap is ideal.
 
Nap timing: according to our Circadian Rhythm, the best time for a nap is roughly 5-7 hours after waking for the day.
 
Shaking off the nap: upon rising from a nap, just like in the morning, absorbing some daylight will help you to get going.



What habits increase your sleep debt exponentially?
 
 
Wrong light, wrong times. Blue light after sunset will delay your sleep latency (i.e., the ability to fall asleep), keeping you tossing and turning under the covers because it keeps you alert and delays melatonin release.
 
Not exercising. As discussed last week, lack of exercise adversely affects sleep latency and efficiency by reducing sleep pressure.
 
Alcohol consumption. While a nightcap may help you conk out faster,  alcohol will likely prevent you from entering the deeper/later stages of sleep,  waking you in the middle of the night, and increasing sleep debt.

PRO TIP: The best habits for minimizing sleep debt? Increase sleep pressure and honor your Circadian Rhythm.
 
We’ll see you next week for a discussion about “sleep architecture.”