Circadian Health Glossary
Sleep Debt
Sleep debt is the cumulative effect of not getting enough sleep over time. It occurs when the amount of sleep you need (i.e. biological sleep need) for optimal functioning exceeds the amount you actually get. Sleep debt can negatively impact physical health, mental well-being, and cognitive performance.
What Causes Sleep Debt?
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Inconsistent Sleep Patterns: Irregular bedtimes and wake-up times disrupt your circadian rhythm
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Chronic Sleep Deprivation: Frequently getting fewer hours of sleep than required for recovery.
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Lifestyle Factors: Late-night screen time, caffeine consumption, or work obligations that cut into sleep time.
Why Is Sleep Debt Important?
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Health Risks: Persistent sleep debt is linked to conditions like obesity, diabetes, cardiovascular disease, and weakened immunity.
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Cognitive Impairment: It can lead to decreased focus, memory issues, and slower reaction times.
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Mood and Energy: Sleep debt often results in irritability, fatigue, and reduced motivation.
How Can You Recover from Sleep Debt?
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Prioritize Sleep: Gradually increase your sleep time to repay the debt over several days or weeks.
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Practice Sleep Regularity: Maintain a consistent sleep schedule to avoid further accumulation.
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Use Light Therapy: Morning light exposure can help reset your circadian rhythm and improve sleep quality.