Sleep Deprivation - How to Recover your Sleep Debt

Most adults need around 7 and a half to 9 hours sleep a night to function throughout the day. If you're getting less sleep than your body needs, then you'll have a sleep debt. Many people don't even realise they are not getting enough sleep - listen to your body during the day. If you are tired, drowsy, lack energy, and need to take naps in the afternoon, you are probably suffering from sleep deprivation.

How to Recover your Sleep Debt.

Sleeping in at weekends won't be enough to recover from chronic sleep deprivation. But if you have only lost a few hours, then getting an extra one or two hours per night will recover your sleep debt.

Here are a few tips to help recover your sleep debt.

• Keep to a sleep schedule - try to go to bed at a regular time each night, and get up at the same time.
• Plan your nights sleep, so that you get around 8 hours sleep.
• Don't cut back on sleep just to get other tasks done.
• Wind down an hour before bed, have a warm bath, read a book, have a warm milky drink - turn off the TV and computer, as these act as stimulants.
• If you have some time off from work, or you're not following your usual daily routine, take some time out to get more sleep each night. Don't use an alarm clock, just sleep until you wake up. This will eventually help you to recover from long term sleep debt.