Do you find yourself dozing off during a class? Don’t blame your professor; it is more likely that lack of sleep is to blame. Dr. William Dement, M.D., Ph. D., a sleep expert from Stanford University, found that individuals who are sleepy during the day or who easily fall asleep when lacking stimuli have accrued “sleep debt.” Most people who are 18 or older require about 8 hours of sleep each night to function optimally and feel energized throughout the day. Sleep debt occurs when we don’t get the full 8 hours, and the debt accumulates over time.

According to Dr. Dement, accumulated sleep debt must be paid back hour for hour. If you lose 3 hours of sleep one night, you must sleep 11 the next night to make up for the loss. For many people who pull all-nighters or regularly do not get enough sleep, sleeping in a few hours later on the weekend will not completely pay-off the debt.

If you have sleep debt, try adding a small amount of sleep to your regular nightly schedule. Paying back your sleep debt will likely lead to more energy, improved focus, and a new sense of well-being.

Source: “The Promise of Sleep” by William C. Dement, M.D., Ph. D. and Christopher Vaughan