Sleep Debt
Sleep debt (also called sleep deficit) builds up when you don’t get enough sleep over time. If you regularly sleep less than your body needs, this “debt” grows and can leave you feeling mentally and physically worn out.
What are the effects of sleep debt?
When sleep debt builds up, you may notice that you feel more irritable, find it harder to concentrate and struggle with memory. Over time, long‑term lack of sleep can increase the risk of serious health problems, including weight gain, diabetes, high blood pressure, heart disease, stroke and dementia.
Even a few days of poor sleep can have an impact. It can lead to daytime sleepiness, poorer performance, changes in blood sugar control and signs of inflammation in the body.
Can you catch up on lost sleep?
Sleeping in at the weekend might feel helpful, but it doesn’t fully repay long‑term sleep debt. While extra sleep may ease tiredness, it doesn’t undo the effects that ongoing sleep loss has on your body and health.
In fact, sleeping much later on weekends can confuse your body clock. Our bodies work best with regular routines, and big changes between weekdays and weekends can lead to something called social jet lag, leaving you feeling out of sync and sluggish.
For best results, aim to keep similar bedtimes and wake‑up times every day — even at weekends.
How to avoid sleep debt
The best way to avoid sleep debt is to make good sleep a priority every night. If sleep feels difficult, keeping a simple sleep diary can help you spot patterns and understand what might be getting in the way.
Healthy sleep habits can make a big difference:
Regular hours
Stick to regular hours where possible
Sleep environment
Keep it cool, quiet, dark and uncluttered
Gadgets
Switch off screens an hour before bed
Drinks
Exercise
Stay active and take regular exercise
Wind down routine
Calming activities such as reading or meditation
Download the
advice sheet
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