Lifestyle
By Jamie Lark
Updated: Dec. 3, 2021
Originally Published: Dec. 3, 2021
For many parents—especially those with newborns—life often feels like a sleep-deprived haze. We bond over late-night wakeful infants and early risers who steal away our precious resting hours. Social media is filled with images of our fuzzy slippers at work because, somehow, we forgot to put on real shoes before leaving the house. We often talk about “catching up” on sleep by sneaking in quick afternoon naps or indulging in weekend sleep-ins, where the kids are allowed to entertain themselves with fully charged tablets and a buffet of breakfast goodies left out the night before. Good luck, kiddos, may the odds be ever in your favor!
But is it actually possible to catch up on lost sleep? This question often crossed my mind when I was navigating sleepless nights with my infant. I was determined to find ways to restore my sleep, guarding it like a treasure.
A sleep deficit refers to a cumulative lack of sleep that can be quantified in hours. For instance, if you thrive on eight hours a night but only get six for a few days, you have a two-hour sleep deficit. But can you truly make up for that lost sleep?
The Complexity of Catching Up on Sleep
The debate around whether it’s feasible to “catch up” on sleep has been a recurring theme in media. Some articles claim, “Yes, you can,” while others argue the opposite. A frequently cited study claimed that making up for sleep does not alleviate the symptoms of sleep deprivation. However, this study was actually published in Current Biology, not JAMA, and focused on specific metabolic effects of controlled sleep deprivation.
The study involved a significant sleep deficit of at least 20 hours over the week, followed by a weekend of unrestricted sleep. It’s important to note that a 20-hour deficit can’t be compensated for in just a couple of days, and the research was primarily concerned with metabolic changes, not the broader impacts of sleep loss. Despite this, the study continues to be referenced as proof that catching up on sleep is ineffective.
So, Can We Really Catch Up on Sleep?
The answer is nuanced: “It depends.” The specifics of your sleep deficit matter. Are we discussing a few missed hours here and there or months of chronic sleep deprivation? When attempting to recover, do you feel better after a short nap and still manage to sleep well that night, or do you end up taking a long afternoon nap that disrupts your nighttime rest?
In general, short-term sleep deprivation can lead to temporary effects that can be remedied by adding sleep. Going to bed earlier, sleeping in on weekends, or taking short naps can rejuvenate your energy levels and improve your mood.
However, chronic sleep deprivation can have lasting effects on both physical and mental health. You can’t simply “catch up” on sleep after months or years of poor sleep quality.
How to “Catch Up” After Short-Term Sleep Loss
If you’ve ever had a rough night and then rejuvenated yourself with a nap, you’ve experienced the benefits of catching up on sleep. If you maintain a relatively healthy sleep routine, a few nights of poor sleep can often be remedied by getting extra rest.
Circadian rhythms can be sensitive, so while sleeping in can help, oversleeping can disrupt your natural sleep-wake cycle, making it harder to get to bed early the following night. Morning sleep doesn’t truly count if you have to rise early the next day.
Napping can be effective, particularly if done in the early afternoon (ideally between 2 and 4 p.m.), as that’s when our energy levels naturally dip. Napping too late, however, can hinder your ability to fall asleep at night, negating the benefits.
How to “Catch Up” After Long-Term Sleep Loss
Addressing the impacts of chronic sleep debt is more complex than simply sleeping in or napping. Long-term deprivation is linked to serious health risks, including insulin resistance, hypertension, obesity, depression, heart disease, and stroke. To recover from chronic sleep loss, you need to establish sustainable, healthy sleep patterns.
This can be challenging for those with sleep disorders, mental health issues, or children who disrupt their sleep. It’s not always as simple as just going to bed at a set time.
However, if your chronic sleep deficit is due to habits like staying up late scrolling social media, you have the opportunity to enhance your sleep routine. While naps can provide temporary relief, they won’t eliminate the long-term consequences of sleep deprivation. Regular, quality sleep should be a priority.
In summary, while it is possible to catch up on sleep, the feasibility largely depends on the extent of your sleep deficit. If you find yourself lying awake at night despite making an effort to sleep well, consider consulting your doctor for solutions to ensure you’re getting the rest you need. You deserve to feel like yourself, rather than a sleep-deprived zombie.
For further reading on this topic, check out our other blog post here, or visit Intracervical Insemination for more insights. For excellent resources on pregnancy and home insemination, visit the NHS.
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Summary: Catching up on sleep is possible, especially after short-term deficits, but chronic sleep deprivation requires a more sustainable approach. Prioritizing good sleep habits is essential for overall health and well-being.