Catching Up On Sleep: How Many Days Does It Take?

Sleep is an essential part of our lives, and not getting enough of it can have serious consequences for our health and daily functioning. So, what happens when we don't get enough sleep? We accumulate what is known as sleep debt or a sleep deficit, which can lead to fatigue, impaired cognitive function, and even an increased risk of developing health conditions such as diabetes, heart disease, and depression. The good news is that we can catch up on lost sleep, but it may take some time. Research suggests that it takes about four days to recover from one hour of lost sleep, and it's important to do it gradually by going to bed earlier or sleeping in a little later. While weekend catch-up sleep may be common, it's not always effective in fully recovering from sleep debt, and it can disrupt our sleep patterns. To maintain good sleep hygiene, it's recommended to keep a consistent sleep schedule, avoid stimulants before bedtime, and create a relaxing bedtime routine.

Napping or sleeping in

Firstly, it is important to note that the more sleep debt you have, the longer it takes to catch up on sleep. 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.

If you are trying to catch up on sleep, it is recommended to take short naps of 15 to 30 minutes during the day, go to bed 30 minutes to an hour earlier each night, and wake up a little later in the morning. However, it is best to limit naps to the afternoon and keep them under 90 minutes to ensure you can still fall asleep at night.

It is also important to note that while you can catch up on acute sleep debt, it is unclear if the same is true for chronic sleep debt. Acute sleep debt is short-term and can lead to a weakened immune system, reduced attention span, and lowered mental performance. On the other hand, chronic sleep debt is long-term and can result in weight gain, cardiovascular problems, anxiety, and an increased risk of multiple health conditions.

Therefore, while napping or sleeping in can help you catch up on sleep, it is best to focus on maintaining a consistent sleep schedule and practising good sleep hygiene to avoid sleep debt in the first place.

How long it takes to catch up

The amount of time it takes to catch up on sleep depends on how much sleep you've lost. Research shows 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. The more sleep debt you have, the longer it will take to catch up.

According to a sleep expert, Elina Winnel, we can only catch up on about 20 hours of missed sleep in one to two-hour increments at a time, not in one block. She also states that following a single night without any sleep, you'll only need to sleep an extra two to three hours to return most functions and your mood to normal.

Dr. Chester Wu, a double board-certified doctor in psychiatry and sleep medicine, agrees that it is possible to catch up on sleep, but more research needs to be done. He states that "it does seem we can catch up on sleep when we're sleep-deprived."

• Take naps: Limit naps to 90 minutes to ensure you can still fall asleep at night.
• Go to bed earlier: Gradually adjust your bedtime by going to sleep 15 to 30 minutes earlier each night until you reach your desired bedtime.
• Sleep in later: Keep this to an hour or two to avoid disrupting your circadian rhythm and struggling to sleep the next night.
• Improve your sleep habits: Maintain a consistent sleep schedule, get natural light in the mornings, avoid light and screens before bedtime, exercise regularly, and avoid caffeine, large meals, and alcohol too late in the day.

While it is possible to catch up on sleep, it's important to prioritize consistent and adequate sleep each night. Sleep is essential for maintaining good physical and mental health, and chronic sleep deprivation can have serious negative consequences.

Sleep debt and health risks

Sleep debt, or sleep deficit, is the difference between the amount of sleep someone needs and the amount they actually get. For example, if your body needs eight hours of sleep per night but you only get six, you have accumulated two hours of sleep debt.

Sleep debt can be acute or chronic. Acute sleep debt is short-term and can lead to a weakened immune system, reduced attention span and focus, lowered mental performance, and even falling asleep while driving. Chronic sleep debt is long-term and is built up over months and years. It can lead to weight gain and obesity, cardiovascular diseases and problems, anxiety and depression, and an increased risk of multiple health conditions.

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. A full recovery from sleep restriction can take even longer. It is important to note that oversleeping can also have negative consequences, such as increased risk of depression and cardiovascular disease. Therefore, the best way to address sleep debt is to aim for a stable sleep and wake time every day.

• Take short naps during the day (15-30 minutes)
• Go to bed earlier each night
• Adjust your schedule to wake up later each morning
• Avoid stimulants like caffeine and exercise close to bedtime
• Keep your bedroom dark, cool, and quiet
• Establish a bedtime routine to help you relax before sleep

Tips for catching up

Stay Consistent

Build time into your schedule for sleep and try to set your bedtime and morning alarm at the same times every day, even on weekends. Maintaining a consistent sleep schedule is important for resyncing your circadian rhythm.

Keep a Diary

A sleep diary can help you track your sleep habits and identify patterns or practices that are affecting your sleep.

Try an Afternoon Nap

While napping is not a replacement for lost sleep, it can help you feel more rested during the day. Naps may be particularly helpful for shift workers or people who have trouble maintaining a consistent sleep schedule. Even a short power nap can refresh the body and brain.

Give it Time

Remember that it can take days to recover from a sleep debt. Increase your sleep time slowly, by 15 to 30 minutes at a time, until you reach the optimal amount of sleep for your body. Focus on improving your sleep hygiene and consistently getting enough sleep, and your body will do the rest.

Talk to Your Doctor

If sleep debt is interfering with your daytime activities or if you are struggling to recover, it is important to speak with your doctor. They may recommend a sleep study to determine if you have an underlying sleep disorder, like insomnia, and offer personalized tips for improving your sleep.

Sleep banking

Sleep debt refers to how much sleep you "owe" your body if you have been sleeping too little. Sleep debt can be acute or chronic. Acute sleep debt is short-term, whereas chronic sleep debt is long-term and built up over months and years.

The more sleep debt you have, the longer it takes to catch up on sleep. 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. A 2023 study found that it takes three nights to make up for one insufficient night of sleep, and six nights to make up for two nights in a row.

To catch up on sleep, you can take naps, go to bed earlier, or sleep in later. However, it is important to note that you should only sleep in later by one or two hours to avoid messing up your circadian rhythm.

While it is possible to catch up on sleep, it might not happen overnight. It can take a while to catch up on sleep as work and personal commitments get in the way. Additionally, your circadian rhythm will probably not let you go to sleep hours earlier than usual or sleep in hours later than usual. Instead, you need to slowly chip away at your sleep debt.

• Take naps no later than the afternoon and limit them to 90 minutes or less to ensure you can still fall asleep at night.
• Go to bed a little earlier each night.
• Sleep in a little later, but keep this to one or two hours to avoid disrupting your circadian rhythm.
• Improve your sleep habits and hygiene.
• Keep a consistent sleep pattern by going to bed and getting up at the same time each day, unless you are paying back sleep debt.
• Get natural light in the mornings, and avoid light close to bedtime.
• Exercise regularly, but avoid intense exercise within an hour of bedtime.
• Avoid caffeine, large meals, and alcohol too late in the day.
• Create a relaxing bedtime routine by reading, listening to music, journaling, or doing yoga before bed.
• Keep your bedroom dark, cool, and quiet.

Frequently asked questions