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Last Updated on January 31, 2019

Is It Possible to Repay Your Sleep Debt? Why Being Well Rested Matters

Is It Possible to Repay Your Sleep Debt? Why Being Well Rested Matters

You may think that not getting enough sleep will just make you incredibly tired and a little irritable, but it goes beyond that. It can lead to health problems such as heart disease, weight gain, diabetes, and memory loss.

Most adults have incredibly busy lives. From trying to raise a family to working a full-time job and everything that happens in between, there just aren’t enough hours in the day.

Instead of going to bed when they are tired, they’ll spend that time catching up on items that weren’t accomplished during the day. While this may seem productive, it is actually harmful and can lead to sleep debt.

What Is Sleep Debt?

The term “sleep debt” is used to refer to continuously losing sleep. This generally happens when you decide to stay up an extra few hours to get a project done or get up early for the same reasons.

Insomnia can also add to sleep debt. In essence, anything that interrupts your ability to get between 6 and 10 hours of sleep each night adds to your sleep debt.

Every person is different, so how much sleep they need varies. Other factors that play into how much sleep a person needs include age, if the person is sick or impacted by chronic pain, amount and frequency of exercise, and if they are pregnant.

Things that can disturb sleep patterns include too much caffeine or alcohol as well as blue lights, which are found in electronic devices such as phones and TVs.

To determine how much sleep you need to feel rested, here is a process you can try:

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  1. Go to bed at the same time you go to bed now and wake up at the same time you normally get up for work. Calculate the amount of time you slept.
  2. For the next 2 to 3 nights, go to bed 15 minutes earlier than you normally do. Keep this up until you get 7 hours of sleep each night.
  3. When you’ve been sleeping for 7 hours for a few nights, take note of how you feel. If you find that you are still tired or that it’s hard to wake up when your alarm goes off, go to bed 15 minutes earlier the next night.
  4. Continue this process until you get enough sleep every night. Your body will tell you how it feels and if you’re getting enough rest.

How Do You Know You’re Getting Enough Rest?

The thing about sleep debt is that people are often so used to functioning with not enough sleep that they don’t even recognize the symptoms anymore. The body and mind are amazing things, and they can adapt to a variety of different situations.

While you may be able to function on not enough sleep and still get your tasks done, you’re damaging your health. Remember, sleep debt leads to heart problems, memory loss, diabetes, and weight gain.

Even though you’ve found ways to cope with sleep debt, your body will give you signs that it needs more rest. Pay attention to these things. While determining how much rest you need, it’s advisable to keep a journal during the day to keep track of the indicators of sleep debt. They include the following.

When you wake up in the morning, record how much sleep you got and how you felt. Note whether your alarm woke you up or if you woke up on your own. Do you feel rested? Do you feel good? Or do you feel groggy?

Throughout the day, record how many cups of coffee or other forms of caffeine you consume to feel awake and functional. How many times do you yawn throughout the day? If you find it hard to stay awake when at your desk, you may be adding to your sleep debt.

You’ll also need to keep track of your body’s cravings. If you find yourself constantly hungry for sugar and/or carbohydrates, it may be because you didn’t get enough sleep. Your body is looking for extra energy so that it can function.

If you find that you’re too tired to exercise, this can be another sign that you’re not getting enough sleep.

At the end of the day (or week), look over your records. This will help you determine if you’re getting enough sleep.

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Can I Repay My Sleep Debt?

If you look at your journal and notice some patterns, including those that lead to sleep debt, don’t freak out.

While you’re not getting enough rest now, you can repay your sleep debt[1] and get back on track to feeling rested and improve your health.

Some people believe that sleep debt can’t be repaid, but studies have shown that parts of it can be repaid. It just takes time.[2]

Repaying sleep debt won’t happen in a weekend. Here are some things you can do to help get a good night’s rest:[3]

1. Develop a Sleep Sanctuary

Having a separate work environment and a sleep sanctuary is important. This will get you up and moving during the day, helping you get rid of some excess energy as well as allowing you to stretch and keep muscles from getting stiff, which can make it easier to fall asleep at night.

Bill Becker, CEO and Design Director of BDI, which manufacturers ergonomically minded office furniture, including a series of standing desks said:

“The workplace can be one of the most challenging environments to adopt healthy habits, given that on average, the majority of workers sit nearly 6 hours a day, burning only 1 calorie per minute. More importantly, prolonged sitting has been known to lead to other health issues such as increased blood pressure, excess body fat and high cholesterol. This is where a sit+stand desk can make a difference. There are many mental and physical benefits to standing desks, and can be a great component of an overall active and healthy lifestyle.”

To create your non-work, sleep sanctuary, you need to have a comfortable bed that doesn’t increase or develop pain in your body. You also need to keep TVs out of the room, as well as computers and other mobile devices. The blue light from these can mess up circadian rhythms and keep you from getting good sleep.

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Only use your room for sleeping, intimate activities, and other forms of relaxation, including reading or meditating. This will train your brain to recognize the space as a place of calm. It’s also important to only go to bed when you are tired.

If you wake in the middle of the night and can’t go back to sleep within a few minutes, you need to get out of the room and go somewhere else. When you are tired, go back into your sanctuary to sleep.

2. Exercise Regularly

It may seem counterintuitive, but exercising leads to better sleep at night. It helps reduce stress and anxiety, both of which can impact how well you sleep. It also increases how deep of sleep you get, as well as improves sleep quality.

Since sleep debt leads to weight gain and other health issues, exercising has the ability to counteract these problems. The better you feel through exercise, the better you’ll sleep at night.

However, it’s important that you don’t exercise within 3 hours of going to bed. This may keep you awake and add to your sleep debt.

3. Only Nap If Absolutely Necessary

You may think that getting in a good nap during the day can help you with your sleep debt. In some cases, it can. But keep in mind that if you’re napping during the day and then finding yourself going to bed later at night or not getting quality sleep, it’s not helping repay your sleep debt.

Sticking to a bedtime routine throughout the week and on the weekends is the best way to ensure that you’re getting enough rest, and more often than not, you won’t need to nap during the day.

While you may be tempted to stay up later on weekends to catch up with friends, family, or the TV shows you missed during the week, you’re doing yourself a disservice. Sticking to a routine is better for your body and your quality of sleep.

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4. Watch What You Put into Your Body

Too much caffeine throughout the day can impact how well you sleep at night. You may find yourself in an afternoon slump after lunch, but reaching for another cup of coffee or an energy drink is impacting your sleep.

Limit your caffeine intake to the morning. To energize yourself in the afternoon, eat some natural sugars such as fruit or grab some protein. You may also consider going for a quick, 15-minute walk to help perk yourself up.

At night, when you’re winding down after a long day, limit the amount of alcohol you consume. It may seem like it’s helping you get a good night’s rest, it’s not.

Alcohol makes it difficult for your body to go into deep sleep, so you’re not getting the quality of sleep you think you are. A few drinks are fine, but watch how much you consume.

5. Skip the Sleeping Pills

When it comes to falling asleep fast, there are a variety of over-the-counter and prescription products to help people sleep. It may be tempting to use these as a quick fix, but keep in mind that these are generally used as a short-term solution.

While some people benefit from taking sleeping aids for a short amount of time, the vast majority of people abuse them, which can be harmful to health and hurt your sleeping ability. If you have questions about the effectiveness of sleeping pills, talk to your doctor.

The Bottom Line

Sleep is important. Humans can’t live without sleep. We need it to be able to function and to stay healthy. Sleep is when the brain and body repair themselves, without enough, you may find yourself feeling groggy, irritable, and unwell.

If you incorporate all of the suggestions above into your routine but still find yourself in sleep debt, you may have another issue that needs to be addressed by your doctor. Talk to them to find the best course of action so you can get a good night’s rest.

Sleep debt is a major concern for a lot of people. Thankfully, there are ways to repay this debt, and getting enough rest is beneficial in so many ways. Here’s to a good night’s rest!

More Resources to Help You Sleep Better

Featured photo credit: Joanna Nix via unsplash.com

Reference

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Dmitry Dragilev

Single-handedly grew a startup from zero to 40 million page views, Dmitry is a role model for aspiring entrepreneurs.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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