How To Get Rid Of And Recover Your Health?

Sleep Debt

Are you struggling with sleep debt? Well this is a serious problem, and many people suffer from this knowingly or unknowingly, and you also can one of them. The best way to realize it is by looking at your sleeping pattern. Normally an average individual needs to sleep 7 to 9 hours in a span of 24 hours cycle, which averages the sleeping time to 8 hours. If you are sleeping every day less than 7 hours, then you may go through some problem, which are just symptoms of sleep deprivation building up your sleep debt.

Sleep debt

The human body is programmed to get its much needed hours of sleep in any way during a day. This means if you sleep late, and sleepless every day, soon you may develop habits of dozing off anytime anywhere. You may also feel like taking a nap between the day, whenever you feel sleepy. And this happens because you are running on sleep debt. Sleeping less builds this sleep debt, and you must listen to your body in such situations.

Irritable mood, digestive upset, bowel problems heart palpitations, and high blood pressure, constantly foggy mind, constant dizziness, lack of attention and focus, fatigued body muscles, lack of energy, all are clear symptoms of sleep debt. And you can avoid the very well by following the correct sleeping patterns.

Why people sleep less?

People sleep less for many reasons. For many, there are clinical problems like sleep apnea and insomnia, etc. For many, this is a lifestyle issue, when they are indulged in such a routine and activities, that they can take out very little time for sleeping. Often such people sleep late, and wake up late too, which leads to more problems, and adds to the sleep debt. Many people are victims of environmental factors. A good sleeping environment demands a quiet corner and room to sleep, along with a comfortable bed, pillows, sheets, and mattress, and then some nice night lamp lighting, or soft, soothing music, or just darkness and silence. Altogether such an environment makes for the perfect sleeping environment, and people can rest in that. But if you are not getting disturbance and alteration to one or several factors, then you must try to rebuild the environment by putting in some good effort from your side.

How to prepare for better sleep?

You can reduce noise by soundproofing your room. You can take a bath before sleeping with aroma oils for soothing your senses. You may meditate a little before sleep. You should also check if your bed is in the best condition to give you a perfect sleep. Sometimes beds are creaky, noisy, wobbly or infested with bugs. In that case, you must change the bed. Sometimes changing the mattress also work wonders. If your old mattress is broken, lumpy here and there, hard at places, torn, infested with bedbugs, etc., then it’s time for you to get a fresh new one. Try Leesa Mattress Coupons to find out the best deal in mattresses for you in your area, because with soft and comfortable mattress, definitely you would get a nice reason to go to bed early, and enjoy a nice sleep.

How to pay off sleep debt?

A sleep debt charges interest to you only through the multiple physical and mental health issues which you face in low to high levels as the debt piles up. If you are suffering from months of sleep debt, or even from a few days of sleep disturbance, then also one night of long sleep is not going to make up for it. You would need uninterrupted sleep for as long as your body needs it so that you wake up fresh and energetic. And you need such quality sleep every day. Then only you would be clearing off your accumulated sleep debt gradually.

How to start sleeping longer and better?

Practically you need not to sleep more than 9 hours for a healthy life and mood. But if you are in deep sleep debt, you need this. To cut off your sleep debt, you must sleep more than usual. Start practicing that a weekend, when you are mentally relaxed, and not in a hurry to get up early the next morning. Simply close all scheduled alarms. Do not put any alarm on; try putting your digital devices to silence, and sleep. Sleep like a baby, tension free, till you automatically wake up at a time, and feel like you are feeling fresh. You must do this to get back hold on your health. Normally 10 hours of sleep would do well in such cases. Try sleeping 10 hours each day through the weekend. As you feel replenished with adequate sleep, you would gradually start getting back your energy and the earlier natural you in a good mood. After a few days, you would not have toconsciously sleep ten plus hours consciously. As the body gets healed from sleep debt day by day, you would see yourself waking up earlier. Gradually your cycle would get reset.

Avoid sleep debt and improve the sleeping environment

You must now allow sleep debt to ruin your health. If you are getting sleep deficit every day, then this may build up into a serious problem. Many lifestyle diseases are connected to sleep debt. Nerve disorders, eye irritation, vision problems, diabetes, obesity, heart problems, cognitive degeneration, high pressure, and so many things are connected to a sleep deficit. And this must be avoided by all means. Small changes in the bedroom, like noise control, lighting arrangement, decluttering, and replacement of pillows, mattress, and sheets can help you highly in improving the quality of your sleep.


Sleep disturbances, insomnia, sleep apnea, sleepless nights, irregular sleeping patterns, all lead to developing of sleep debt. If you are suffering from the related symptoms, then now is the time for correction, because you pay the interest for it through health issues. Improving sleep pattern and timing would reward you with a healthy life and great energetic, positive mood always.

Also read: PhenQ weight loss supplement >>
Rudy Mawer is a certified sports nutritionist from the International Society of Sports Nutrition (ISSN). He has a first class bachelor's degree in Exercise, Nutrition and Health and a Master's degree in Exercise and Nutrition Science. Rudy has worked as a sports nutritionist and trainer for 7 years and has helped hundreds of people transform their physiques. He has worked with many professional athletes and teams, including the NBA, professional bodybuilders, world triathlon gold medalists, and Hollywood celebrities. Rudy bridges the gap between science and real-world application. He applies the latest research into his writing and consulting practices.


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