Is sleep debt real? One week, many wakeups, and a realization

Hey friend, 

I’m writing to you from my bed… again. 

This time, it’s because these last few days have been a lot. Between throwing a surprise party for my daughter and teaching a mindful rock climbing class to teenagers, my energy has been stretched pretty thin. All of this has been made much more challenging due to a string of late nights and early mornings, resulting in a major lack of sleep for me. 

According to the (completely imaginary) Bureau of Restful Sleep, I am in heavy sleep debt. 

What is sleep debt, really?

According to Covenant Health, sleep debt is the gap between the sleep you get and the sleep your body actually needs. The recommended amount of sleep for most people is between seven and nine hours, although this can vary based on personal factors. I’m lucky if I get seven hours of sleep on any given night. 

As I mentioned in a previous blog article, I have fully embraced napping as a way of helping me rest and restore. But in the week that I’ve just had, I’m really feeling like I’m deep in sleep debt—getting less than seven hours of sleep regularly without any real recovery. I feel less available to the people I love and less optimal in the work I need to do.

So while I’m faced with the reality that sleep debt is definitely real, now I’m wondering: What can I do about it?

Can you catch up on sleep?

The simple answer is for me to do whatever I can to try to get some more sleep. For me, that means adjusting my schedule in the evening a little bit so that I can try to get to bed at least an hour earlier. Recognizing how serious sleep debt can be is key.

According to the (very real) Sleep Foundation:

The accumulating effect of sleep loss is a debt that takes longer to repay. Research has shown that it can take up to four days to recover from one hour of lost sleep and up to nine days to completely eliminate sleep debt.

Nine days? That’s a really sobering statistic. And it inspires me to practice self-compassion, relate to myself the way I would relate to a friend, and give myself the gift of more rest and relaxation.

Is sleep debt real? Yes—and you're not alone

It’s important not to shame ourselves for not getting enough sleep. Clearly, those of us who experience sleep debt are not alone—otherwise, this condition wouldn’t have a name. Let’s be kind to ourselves and repay our sleep debt as best we can. There are plenty of ways to support better sleep, including guided Sleep Journeys on the Balance app, or practicing a relaxing body scan before bed (my personal favorite).

These are small tools, but they help shift the body and mind into a more restful state. They’re also backed by research—relaxation techniques like body scans have been shown to lower heart rate and activate the parasympathetic nervous system, making sleep more likely and more restorative.

Let’s rest and recover—together

Here’s some good news: All this talk about getting more sleep is making me sleepy. I’m going to find a way to go to bed early tonight, and I encourage you to do the same going forward. Let’s clean up our sleep debt and get back on the right side of the completely imaginary Bureau of Restful Sleep.

Much love and sweet dreams,

Ofosu