The Truth Behind the Myth
As we learn more and more about the benefits of quality sleep, we also pick up a lot of misinformation along the way. And there are some pretty big myths out there, mostly relating to sleep debt: the biggest sleep debt myth tells us that we can write it off by simply sleeping it off during our weekends. But can you catch up on sleep? To help us figure out the sleep facts from the sleep fiction, pay ourselves back for our current sleep debt, and avoid us getting into one again, we talked to Deputy CEO and Sleep Expert from The Sleep Charity, Lisa Artis.
So what is sleep debt?
When you’re sleep deprived, people might refer to this as having a sleep debt. It’s defined as the difference between how much sleep you need, versus how much you get; over time, if you’re consistently sleeping badly, this racks up your sleep debt – resulting in mental and physical fatigue, a negative impact on your ability to think clearly and rationally, and adverse effects on your mood. So if you’re wondering, is sleep debt real? It very much is. It can have knock on effects to your work week, personal life and overall wellbeing, but can it be fixed?
Sleep myths debunked
We all know the feeling: when you’ve slept for 16 hours and somehow feel worse than when you did before your head hit the pillow, but that’s where one of the biggest sleep myths is to blame. Also known as the sleep bank myth, it relies on the idea that you can ‘save up’ sleep on your weekends to compensate for a lack of sleep on other nights – whether that’s from going out, travelling, insomnia or anything that leaves you with less than the recommended amount. But while a weekend in with quality sleep can do a world of good, it’s not a balanced or sustainable way to get enough sleep in the long run. This means no matter how much sleep you get on one weekend, Lisa says if you’re ‘living for the weekend, staying up late and piling up sleep debt leads to increased adenosine levels - the chemical in the brain that makes us tired.’ So what’s the best way of catching up on sleep?
How to catch up on sleep
Instead of sleeping for 12 hours or getting nap trapped, the secret lies in creating a regular sleep routine that prioritises quality rest. Not just for one night or a few nights, but consistently. This means both during the week – where it might be easier to do so – and on the weekends, where it might not. Why? Because it keeps our sleep-wake cycle regular, allowing us ample time to let our minds and bodies restore. Lisa tells us that ‘maintaining a regular sleeping pattern on the weekend, i.e. not going out drinking and partying till the break of dawn, preserves this cycle allowing the body to recharge as normal.’ Essentially, there will never be harm in foregoing social plans for a weekend in every now and then – just remember that one weekend won’t repay your slept debt. Routine and quality are key.
Getting quality rest
Getting good quality rest is easier said than done, however; you’ll need the perfect combination of science-backed sleep tricks and expert products to help you drift to sleep and stay asleep:
- Keep it cool: We have our best sleep when we’re slightly colder, but if you can’t get your room to just the right temperature, you can try our Hybrid® duvets and pillows, which have been designed with ‘cool touch’ Stratos® for fresher sleep.
- Get the right support: You won’t sleep well if your old mattress is leaving you with aches and pains. Instead, update yours to a more comfortable mattress design; for a more wallet-friendly upgrade, a mattress topper is a great way to add the support you need without breaking the bank.
- Make a sleep routine: We all have different things that relax us, like our evening skincare rituals or unwinding with a true crime book. However you do, work it into a routine that’ll leave you feeling your most relaxed before bed. And remember, no screens before bed!
- Perfect your sleep environment: Psychogeography reminds us that our surroundings can impact our mental health. If your room feels cosy and relaxing, you’re therefore more likely to feel the positive effects. You might want to set the mood with a sleep mist or dim the lighting with a salt lamp to ease you into relaxation, or you may wish to create your ideal sleep haven with a comforting new bed style.
- Lights off: The darker your bedroom, the better. If you live in an area with lots of light pollution, a pair of blackout blinds are your best friend, otherwise ensuring all the lights are off should do the trick.
- Daytime prep: A big part of how well you sleep comes down to what you do in the day: if you avoid too much caffeine, add some exercise into your day, go outside as much as you can and avoid excessive amounts of alcohol or large meals before bed, you’re on the right track to a better night’s sleep.
To finish it off, Lisa suggests combining ‘quality, uninterrupted sleep with no alarm and a restful few days, you’ll go to work on Monday feeling refreshed and ready for the week.’ As if we needed an excuse to have a weekend in. This is our best one yet.
