Pay off sleep debt with these strategies

Millions of adults in the U.S. struggle with sleep debt. Being deprived of the usual seven to nine hours of shuteye can lead to health risks and a lack of productivity. Sleep medicine expert Lisa M. Cannon, M.D., says that sleeping habits can be changed to pay off the so-called debt. Though building new habits might take a new time, the body will surely be able to recover. Here are some strategies to settle the sleep deficit.

Take power naps.

World leaders and CEOs do it. A power nap that won’t go beyond 20 minutes is a good solution for those who lack the usual seven to nine hours of sleep. This short snooze allows the body and mind to recharge. Napping beyond 20 minutes might lead to deeper stages of sleep that might be disrupted, causing more discomfort than rest.

Sleep earlier and wake up later during the weekends.

For those who have been working extra during the weekday can go to bed earlier on Friday and sleep in for two more hours during the weekends. This time is just right to allow the body to recover from the fatigue. Sleep medicine specialist Lisa M. Cannon, M.D., notes that going beyond the two hours might harm the body’s circadian rhythm.

Exercise early.

Going to the gym or working out a few hours before bedtime can lead to extra waking hours. For those who want their bodies to feel ready to rest at the end of the day, setting gym time during the morning will give them the energy boost they need during the day and make the body feel relaxed at night. This will allow the body to fall asleep faster and wake up feeling refreshed.

Lisa M. Cannon, M.D., is a board-certified physician specializing in pulmonary disease, critical care, and sleep medicine. She obtained her medical degree from New York Medical College and received her board certifications in critical care in 1998, in internal medicine in 2006, and pulmonary disease in 2007. For similar reads, visit this blog.