Why "catching up" on sleep might be making things worse

In general, most adults need between 7 to 9 hours of sleep on a given night (see here for a helpful infographic on sleep needs depending on age). Sleeping less than 7 hours per night on a regular basis has been associated with negative health outcomes, though there is some variability in an individual’s sleep needs based on genetic, behavioural, medical, and environmental factors[1].

If you sleep fewer hours than what your body needs, you begin to accumulate sleep debt, which is something that builds up over time. In terms of effects on our daily lives, increased sleep debt is associated with such things as excessive daytime sleepiness, focus and concentration difficulties, mood changes, low energy, and impaired judgment[2].

Some might prioritize taking a short nap during the day to “catch up” on lost sleep, and although this can offer temporary relief from sleepiness, it doesn't effectively help with long-term recovery from sleep debt. Napping reduces your natural sleep drive, making it harder to fall asleep at night, and can disrupt your circadian rhythm if done too late in the day. It may also reinforce poor nighttime sleep patterns by allowing you to compensate during the day rather than improving sleep at night.

Additionally, sleeping longer the next night may seem like a good way to catch up on lost sleep, but it usually doesn’t fully repay sleep debt and can disrupt your sleep routine. Sleeping in or going to bed much earlier than usual can shift your internal clock, making it harder to fall asleep the following night. This can create an ongoing cycle of irregular sleep that may precipitate or worsen insomnia.

Proper recovery from sleep debt necessitates a more consistent and targeted approach. This approach should primarily include keeping a set sleep schedule whenever possible, particularly on weekends when we are more inclined to stay up later and sleep longer than usual. Consistency in your sleep schedule helps your body to feel regulated and optimized throughout the day.

Additionally, recovery from sleep debt can be improved by keeping to strict rules around the bed. These rules are referred to as “stimulus control instructions,” and include such things as only going to bed when sleepy, using the bed only for sleep (and sex), getting out of bed if unable to sleep after 15–20 minutes, waking up at the same time each morning, and avoiding naps during the day.

Recovering from sleep debt isn’t about quick fixes like napping or sleeping in. It's about creating lasting, healthy sleep habits that support your body’s natural rhythms. By prioritizing consistency, following stimulus control strategies, and addressing any underlying factors that may be interfering with your sleep, you can begin to restore more restful, refreshing nights. If you’ve been struggling with sleep despite your best efforts, know that support is available, and evidence-based treatments like Cognitive Behavioural Therapy for Insomnia (CBT-I) can help you get back on track.

References:

[1] https://aasm.org/resources/pdf/pressroom/adult-sleep-duration-consensus.pdf

[2] https://www.sleepfoundation.org/sleep-deprivation