Pay Off Your Sleep Debt With These 5 Simple Steps

In a world that is only getting busier and busier by the minute, many people are not getting the minimum recommended amount of sleep resulting in a national sleep deprivation crisis.

Is there really such thing as sleep debt? Yes, there is. And the only person you owe anything to is yourself.

Roughly one-third of adults don’t get enough sleep, and 80% of people experience sleep problems one or more times a week.

The cost of this epidemic isn’t just under-eye bags, multiple cups of coffee, and a longing for naps.

Shockingly, the result of lost sleep comes to 1.23 million missed days of work per year, and $400 billion economic loss annually.

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How Does Sleep Debt Get So Out Of Control?

If you miss out on 2 hours of sleep during the weekdays to complete a project, binge a show on Netflix, or finish that book you can’t put down, come the weekend you’ll have missed out on 10 hours of sleep- over a full night’s rest.

When Saturday and Sunday roll around, you may sleep in to try to make up for that lost sleep, but this won’t ‘catch you up’ in the way you’re hoping.

Much like losing weight, decluttering the house, or saving money, paying off your sleep debt takes time and consistency. However, it can be done with these simple steps:

  1. Keep your room temperature cool- According to sleep some specialists, a cool room is the optimal environment for sleep. Your body naturally lowers its temperature to prepare for sleep, so lowering your environmental temperature can help you enter a dreamy slumber faster. Typically, ideal sleeping temperature falls between 60-67 degrees Fahrenheit.
  2. Set a sleep alarm- Much like you set a morning alarm, consider also setting a sleep alarm. It’s best to set this alert as a notification to get ready for bed, so don’t set it for your bedtime. Give yourself enough time to brush your teeth, wash your face, and go through your nightly ritual. Plan it so that by the time you’re done, you can get into bed at the time you desire.
  3. Limit screen time- Turn off your television and put your phone away an hour before you want to fall asleep. The blue light emitted from screens interferes with sleep,

… Read the rest

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