When life gets busy, one of the first things we cut out is sleep. An hour here or there may not seem like a big deal, but those hours can add up quickly. Lost hours of sleep are referred to as a sleep debt.

Most adults need between 7-9 hours of sleep each night to stay alert and focused throughout the day. Getting even 30 minutes less sleep per night can contribute to feeling sleepy and disconnected. Sleep deprivation can also affect your mood by causing depression, anxiety, and irritability.  When 30 minutes here and there start adding up to multiple hours, it can be hard to feel fully rejuvenated. Sleep debt, like financial debt, needs to be repaid in full if you want to get your body back on track.

Here are some smart tips for catching up on sleep without throwing off your regular schedule:

1. Try going to bed an hour early. If your sleep debt is 4 hours, commit to going to bed an hour early for 4 days in a row.
2. Do not try to make up for all of your lost sleep in one night.  This will throw off your normal sleeping schedule and cause further sleepiness.
3. Naps can be an effective tool to make up for small amounts of sleep. But you should limit naps to 15-20 minute sessions. Naps lasting longer than 30 minutes can make you even more tired than you were before!

If you struggle with getting enough sleep check out these resources and start sleeping better tonight