Do you ever find yourself completely engrossed in a gripping TV series or unable to resist the allure of late-night scrolling through social media? We've all been there, trading precious sleep hours for the excitement and entertainment of our favourite shows or online discoveries. But have you ever wondered if you can compensate for those lost hours of sleep? Can a few extra hours on the weekend make up for those sleepless nights?
Dr Vikas Maurya, Director and HOD, Department of Pulmonology and Sleep Disorders, Fortis Hospital, Shalimar Bagh, New Delhi, shares insights on sleep deprivation and its ill effects.
According to the National Medical Journal of India, people who lack sleep have trouble making wise judgements, are more likely to suffer distress, become obese, and are at an increased risk of developing coronary heart disease. School-goers who don't get enough sleep have much worse moods and behave differently during the day.
Dr Mautya said, “When we experience sleep deprivation or consistently obtain low-quality sleep, we subject ourselves to an increased risk of various life-threatening diseases and disorders, such as heart attack, hypertension, obesity, diabetes, decreased memory and cognitive function, and dementia.”
The Illusion of Weekend Compensation
Dr Maurya said, “Many individuals believe that sleeping more on the weekends can make up for the sleep they missed during the week. However, this belief is a misconception.” While getting extra sleep on weekends may temporarily improve how we feel, the long-term effects of sleep deprivation take much longer to dissipate, and in some cases, they may never completely go away.
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Understanding the Limitations of Sleep Catch-Up
Dr Maurya said, “The reduced risk associated with sleep deprivation may still be present even after attempting to compensate for it on weekends.” Also, if we continue to experience sleep deprivation throughout the week or on most days of the month, the risks can resurface and potentially increase over time.
Metabolic dysregulation (a common feature of metabolic diseases) and the potential for weight gain can persist even if we try to make up for lost sleep hours on weekends. It's important to recognise that it takes more than a few days of catch-up sleep to fully counteract the negative effects of sleep deprivation.
The Role of Napping: A Temporary Solution
While napping can provide temporary relief and boost alertness, it is not a complete substitute for a full night's sleep. Naps can improve cognitive function, memory, and mood, particularly when they last between 20-30 minutes. However, they do not fully restore the physical and mental benefits of a complete sleep cycle.
Also Read: Sleep Apnoea VS Insomnia: Expert Explains The Difference Between The Two
Prioritising Regular, Adequate Sleep
To genuinely compensate for lost sleep, it is essential to prioritise regular and adequate sleep consistently. Establishing a sleep schedule and aiming for 7-9 hours of quality sleep each night are crucial steps. Additionally, practising good sleep hygiene is the key. This includes:
- Create a comfortable sleep environment
- Avoid caffeine and electronic devices before bedtime
- Implement a relaxing pre-sleep routine
Make Sleep a Non-Negotiable Priority
While it may be tempting to try and compensate for lost sleep, the reality is that nothing can truly replace the benefits of regular and adequate sleep. Sleeping longer on weekends or taking naps can provide temporary relief, but they are not a substitute for a consistent sleep schedule and good sleep hygiene. Therefore, it is important to make sleep a non-negotiable priority and reap the numerous benefits it offers.
Disclaimer
This article contains information provided by the expert and is for informational purposes only. We advise you to consult your healthcare expert for a diagnosis catered to your needs.