Signs of sleep debt and its prevention.

Signs of sleep debt and its prevention: It is very necessary to get enough sleep daily to stay mentally and physically healthy. When you do not get enough sleep, it impacts both your body and your mind. Similarly, taking insufficient sleep is considered very harmful to health. Insufficient sleep has damaging effects on the mind as well as the body.

As per some research, a night of insufficient sleep takes about four days for the brain and body to balance. Similarly, not balancing for the insufficient sleep the previous night starts showing its effects on your mind and body during the day. The problem of getting insufficient sleep and not being able to balance it is called Sleep Debt. Taking less sleep causes the problem of sleep debt, which is the reason for many mental problems as well as physical problems. 

What is the issue of sleep debt:

The way you put your earnings in the bank, in the same way getting enough sleep daily is also necessary. When you do not get sufficient sleep, you have to make up for that problem in the upcoming days. In the same way, if you cut down on sufficient sleep daily, you have to make up for it over the next 4-5 days. But when you are not able to balance that sleep then it is called sleep debt. Due to sleep debt, you have to face problems related to physical and mental health. The problem of sleep debt occurs due to a partial absence of sleep or a complete lack of sleep. Complete lack of sleep is when a person is awake for at least 24 straight hours, while partial lack of sleep is when a person is unable to get sufficient sleep for several days in a row. It raises the risk of high blood pressure, stroke, heart attack, and irregular heartbeat. 

Also Read: Weight loss myth.

Symptoms of Sleep Debt 

Due to not getting enough sleep, your mental and physical health gets affected badly. If you are a victim of the sleep debt problem, then you will see these below-mentioned symptoms. 

• Mood swings
• Tiredness all day long 
• Lack of focus 
• Weakened immunity 
• Brain damage 
• Getting angry all the time depression irritability, stress, tension 
• Loss of memory 
• Loss of decision-making 
• Cognitive impairment 
• Stroke 
• Body pain 
• Heart disease and heart attack 
• Weakened immunity 
• High risk of sudden death 
• Sleep Debt affects the mind and body 

Constantly struggling with the problem of sleep debt hurts both the body and the mind. Because of this, you may also have to face numerous serious problems. Because of lack of sleep, you may have many health problems which will take a serious form later. Due to this, your body’s immune system may also become weak, due to which you can easily become a target of various diseases. 

Not getting enough sleep can provoke mood swings. After cutting down on sleep, if you do not make up for it for the next few days, you will see mood swings. 

Due to sleep deficit, you may have problems with fatigue and inadequate energy throughout the day. When you do not get enough sleep, you may feel lazy during the day. 

Sleep debt recovery tips:

Whenever you fail to get sufficient sleep, you must make up for it. If you do not balance, you may go into a situation of sleep debt, due to which you may have to face multiple problems. You can include the following tips for sleep debt recovery:

• Take a nap of 20 to 30 minutes during the day. 
• Try to sleep two hours extra on the weekend. 
• Make sure to get sufficient sleep after a night or two. 
• Try to sleep and get up at the same time every day.
•  Keep yourself hydrated during the day.
• Decrease the intake of caffeinated products. 
• Keep the sleeping environment good.