What Is Sleep Debt? How to Catch Up on Sleep If You’re Behind

Sleep debt, also known as sleep deficit, sounds a little menacing. What is sleep debt, though? It doesn’t have anything to do with money loans or the economy. Sleep debt is basically another way of saying someone is chronically sleep-deprived — or behind on much-needed shut-eye.

The amount of sleep a person needs varies, but most research suggests adults should aim to get seven to nine hours of quality sleep a night. So, if you’re regularly getting six hours or fewer, you might be sleep-deprived.

Here’s everything you need to know about sleep debt, sleep deprivation, and how to catch up on sleep.

Sleep debt is when you’re not getting as much sleep as your body needs. The deficit is how many fewer hours you got the previous night (or week) compared to how many you need. Over time, sleep debt can add up.

And while not getting enough sleep every so often is manageable, sleep deprivation can really do a number on you when it happens regularly.

This is because the body needs adequate sleep to function properly. Without it, people are more prone to weight gain, heart disease, and depression.

Sleep deprivation is when you consistently don’t get enough sleep or are only getting poor-quality sleep. For instance, you might only get five hours of sleep most nights. Or maybe you’re in bed from 10 p.m. to 6 a.m. but wake up several times throughout the night and aren’t getting the deep, restorative sleep you need to function.

Research shows that women are more prone to sleep issues like sleep deprivation and insomnia than men. According to the Centers for Disease Control and Prevention (CDC), almost 21 percent of American women have trouble staying asleep, and 17 percent have trouble falling asleep. For men, those percentages are 15 and 12 percent, respectively.

Whatever the reason, there’s hope for both men and women suffering from sleep debt. We’ll delve into the nitty-gritty, offering immediate remedies and long-term strategies to overcome sleep woes for good.

The short answer is yes, sleep debt might cause weight gain.

Some research has found a link between sleep issues and having a higher body mass index (BMI). This association is even more pronounced in women with obesity than in men with obesity.

A sleep study found that women who slept through the night without disturbances tended to have less body fat and more lean mass.

Some effects of insufficient sleep are simply unpleasant, while others lead to longer-term health consequences. Either way, it can be frustrating when these things pile up and interfere with your day-to-day life.

Below, we’ll highlight some of the most common issues that accompany sleep debt.

1. Fatigue

Research indicates that daytime sleepiness is the most obvious and common sign of sleep debt. If you feel groggy even after you’ve been awake for a while or if you find yourself randomly falling asleep, it might be a sign of sleep deprivation.

Excessive fatigue is also linked to poorer cognitive function. In other words, you might not feel as mentally sharp if you aren’t getting enough sleep.

Being unable to think about things clearly or do things efficiently can make you feel more stressed and chaotic — which brings us to the next sign of sleep deprivation.

2. Poor Function

Although being groggy can be low-stakes if you’re just hanging out at home, it can also lead to serious consequences. For example, sleep debt is associated with increased errors, slowed reaction times, and a greater risk of accidents.

Specifically, people who consistently sleep only six hours a night are 33 percent more likely to get in a car crash than those who sleep seven or eight hours per night.

In fact, one small study found that regularly sleeping six hours or less a night made people function at the same level as those who pulled two all-nighters in a row.

These findings imply that even relatively little sleep restriction (one hour less than usual) can seriously impair function in otherwise healthy people when it happens consistently.

3. More Anxiety, Depression, and Stress

Sleep debt can be detrimental to your mental health, increasing the risk of mood disorders like anxiety and depression.

Research shows that the relationship between sleep and mental health is complex and cyclical. Being anxious or depressed can lead to sleep issues, while a lack of sleep can also cause them. Tackling both concerns at once might be your best bet.

Also, although it’s not a mood disorder, sleep debt is linked to elevated cortisol (the “stress hormone”). Sleep gives your body a chance to rest and conserve energy, a critical factor in hormone regulation.

4. Elevated Risk of Heart Health Issues

One study found that sleep deprivation is associated with an increased risk for heart-related health conditions like heart disease, cardiovascular disease, and high blood pressure (hypertension).

This partly has to do with how sleep debt increases stress — and stress can lead to things like hypertension and other heart problems.

5. Weakened Immune System

Adequate sleep helps maintain the immune system. One study discovered that folks who slept less than seven hours a night were almost three times more likely to catch a cold than those who got more sleep.

6. Fertility Issues in Women

Since sleep issues seem to be more common in women, it makes sense there’d be unique risk factors for them too. Things like menstrual cycle, pregnancy, and menopause all might influence sleep quality.

Though it’s uncertain whether sleep deprivation causes fertility issues in women, some experts think there might be a link because of the immune system’s role in conception.

All the effects of sleep deprivation we just went over can be super frustrating — to say the least. The good news is, you can compensate for lost sleep in a few ways.

Here’s how to catch up on sleep quickly.

Indulge in a Power Nap

Some news worth celebrating: Naps can be good for you. A midday snooze might make up for a sleep deficit in the short term while helping you feel a little more energized and focused throughout the remainder of the day.

Napping pointers:

• Aim for 20-minute naps. This way, you’ll wake up feeling refreshed instead of groggy. Sleeping longer during the day will lead to a deeper sleep state (known as the REM cycle, aka rapid-eye movement), which is more difficult to wake up from.

• Nap in the early or mid-afternoon. Taking siestas later in the day might interfere with your nighttime sleep quality.

Try Meditating

If you aren’t keen on naps, try visualization or meditation techniques for better sleep.

Sometimes, plugging into a guided meditation app can help you fall asleep and improve sleep quality. It’s worth trying before a nap or before bed at night to help you wind down.

Sleep In on the Weekend

You can try to catch up on sleep whenever you have fewer obligations, whether over the weekend or during the day if you have shift work.

But keep in mind, research suggests weekend catch-up sleep doesn’t fully recover lost sleep. In other words, catching up on sleep on your days off can help you get back on track if you commit to cleaning up your sleep hygiene long-term.

But sleeping in on Saturday and Sunday won’t help if your debt pattern continues afterward.

Everyone’s sleep needs differ, so finding what helps you improve your sleep quality could take trial and error.

Try some of these tips to support healthy sleep routines.

Keep Track of Habits With a Sleep Log

Consistently using a sleep diary can make you more mindful of your sleep habits. It might also help you identify certain problem areas, like not going to bed early enough.

From there, you can better navigate a solution and come up with ways to adjust your sleep schedule.

Jot down when you go to bed and wake up every day, taking note of things like if and when you get up in the middle of the night. Consider using a sleep-tracking app.

Clean Up Your Morning, Day, and Night Routines

Sometimes, good sleep is just about honing in on a solid routine. Here’s what you can do to develop better habits.

• At night: Put screens away well before bedtime, explore calming or mindful habits that help you relax, and try not to eat too late — particularly sweets!

• During the day: Get exercise (like squeezing in a few more steps a day) and cut out late-afternoon caffeine.

• In the morning: Try an alarm clock that wakes you up slowly. A single, less jarring alarm might help you feel more rested when you rouse (especially if you don’t have to hit “snooze” over and over again).

Swap in Sleep-Friendly Decor

Research shows that in-home environmental factors like noise, ambient temperature, light, and air quality can all impact sleep quality.

These improvements can make all the difference:

• Install blackout shades. This will block out all exterior light and allow you to fall asleep before it gets completely dark outside. You might also keep a light-blocking sleep mask on your bedside table. Both can help support your circadian rhythm (the body’s natural sleep-wake cycle).

• Add a rug and curtains. Soft materials absorb sound! If your bedroom doesn’t have carpet or curtains, adding a rug and drapes can reduce echo in the space.

• Invest in a better pillow. Some research shows that the shape, size, and quality of a pillow can impact sleep. Look into the best pillow for your body type or preferred sleeping position.

• Swap out bedding. Maybe it’s a matter of opting for breathable linen in the summer and cotton or flannel sheets in the winter. Another seasonal trade: a down comforter when it’s cold and a coverlet or quilt when it’s warm.

Maybe you’ve tried all the above and are still struggling with the effects of sleep debt. Or maybe you think your sleep issues could be caused by a sleep disorder like sleep apnea, restless leg syndrome (RLS), or any other medical condition. In either case, you’re wise to contact a healthcare provider.

A medical professional may be able to figure out if your sleep problems are caused by something more serious or if you’re suffering from oversleeping (which can cause symptoms similar to undersleeping).

A healthcare provider can come up with a treatment plan or prescribe the right sleep medicine. If the issue is weight-related, they might also discuss weight loss medications.

Is sleep debt real? It sure is, and it can really take a toll if it’s not addressed. But learning about sleep deprivation — and how to turn things around — is a great first step.

Here are the key takeaways to keep in mind about sleep debt:

• What is sleep debt? Sleep debt, or chronic sleep deprivation, is characterized by consistently getting fewer than six hours of high-quality sleep a night.

• Sleep debt can lead to consequences like fatigue, poor cognitive function, poor behavior performance, deteriorated mental health, a weakened immune system, and heart health issues.

• There are ways to manage sleep debt in the short term, like napping and developing good daily routines. But to really address the problem, you’ll need to implement long-term changes to improve sleep hygiene.

We probably don’t need to repeat that sleep loss takes a mental and physical toll, especially if you’ve been experiencing it for a while. But sometimes, seeing all the risk factors and accompanying actionable tips inspires positive changes.

Though it may take some time, things can get better from here.

Hers has many vitamins, supplements, and medications for better sleep, reduced anxiety, and improved overall well-being on our telehealth platform.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.