- So you got 30 minutes less sleep than usual. That's not an issue, right? Our bodies are great at adapting to a little less sleep. 

But what if it happens again tonight and the night after that and the night after that and the night after that and the night after that and the night after that? This incremental sleep loss might not matter on the first night, but after a few days, you'll have accumulated quite the sleep debt and it can make a big difference in your daily life. Sleep debt, also called a sleep deficit, is the difference between the amount of sleep you need and the amount you actually get. 

According to the CDC, almost one third of Americans get less than six hours of sleep. This is despite the recommendation to get seven to nine hours. And chronically under sleeping can exponentially increase your risk of health complications and everyday difficulties. 

Now we all miss an hour of sleep here and there, and it's no big deal. But sleep debt becomes problematic when we start frequently under sleeping. 

Let's say you sleep six hours on Monday, then on Tuesday, you sleep another six. And on Wednesday, you have a rough night and you only get five hours. The week has just started, and you're about seven hours in sleep debt. You guys, that's like a full night of sleep. 

And you may be thinking, Faith, I never get my eight hours, and I'm never tired. What's the big deal? 

Well, accumulating sleep debt doesn't always result in feeling tired. In fact, one study showed that people can cognitively adapt to chronic sleep loss pretty well. But while participants didn't report feeling sleepy, their bodies showed dramatic decline in both physical and mental performance. 

You can avoid sleep debt by prioritizing sleep and thinking of it as a form of self-care. Without proper sleep, we can't be our best selves. Here are a few suggestions for staying on top of sleep debt. 

First, keep a set sleep schedule. Give yourself a bedtime like the good old days of childhood and stick to it. Keep a sleep log to track your time if that helps. Next, create a nighttime routine that works for you. Make your nighttime routine a ritual that you look forward to. Third, consider your daytime habits in the way they affect your sleep. Consuming caffeine and alcohol can cause poor sleep or prevent you from sleeping deeply. And finally, improve your sleeping environment. Create a cozy place to get snooze in. 

And if you do have to cut your sleep short, make a plan for recovering from that sleep loss. Napping in the afternoon or sleeping late on the days you can can restore a boost of much needed energy even if not fully compensating for the sleep you get at night. But be careful not to assume that a little extra rest compensates for the sleep you've lost. Try not to vie for a false sense of rejuvenation. 

Overall, give your routine time. Even getting 15 to 20 more minutes of sleep per night can benefit your overall health and cognitive function. Research has shown that it can take up to four days to recover from one hour of lost sleep and up to nine days to eliminate sleep debt altogether. A full recovery from sleep debt returns our body to its baseline, reducing the long-term risks associated with sleep loss. 

Sleep is important. So make a plan that supports your sleep routine. And if you need some help falling asleep quickly, we have a video all about that right here. Thanks for watching everyone. Sleep well.