Is It Actually Possible To "Catch Up" On Sleep? What Sleep Experts Say

Going to bed early is as much of a guilty pleasure of mine as it is a means of survival. Unfortunately, stress has been affecting my sleep cycle recently. So much so that I'm struggling to fall asleep and stay asleep during the workweek. To make up for my lack of shut-eye, I've gotten into the habit of sleeping obscenely late on the weekends and falling prey to the occasional cat nap on a Saturday afternoon. But despite my efforts, I'm still sleepy, which makes me wonder if it's even possible to "catch up" on sleep once the hours have already ticked away.

According to sleep expert and author of From Fatigued to Fantastic Jacob Teitelbaum, M.D., it is possible to catch up on sleep (phew) but not necessarily in the way you might think. Sure, taking a well-timed nap or sleeping in when the opportunity presents itself can be better than nothing, but the most efficient way to get back on track is, well, to get back on track. In other words, to reestablish a sleep routine in which you're getting seven and a half to nine hours of shut-eye per night or however long you need to wake up feeling rested.

When you lose out on a good night's sleep, your body is, inevitably, going to feel the effects—think of a wonky appetite, the inability to focus, irritability, etc. If you're consistently losing out on sleep, your body's bound to feel all of the above tenfold. And the more sleep you lose, the higher your "sleep debt"—a loan, Teitelbaum says, that eventually comes due.

Once you've recovered from your sleep debt, Medina says avoiding a future deficit starts by creating a sleep schedule that allows for anywhere between seven and a half to nine hours of sleep each night, plus at least 30 minutes to an hour of a relaxing wind-down routine before bed. It's also imperative that you maintain healthy sleep hygiene by drowning out disruptive noises with a sound machine, setting your bedroom thermostat between 65 and 72 degrees Fahrenheit, and shutting down all distracting devices to ensure not only that you're able to fall asleep fast but that you're able to stay asleep throughout the entire night.

When you aren't getting enough sleep, your body will feel the lack of shut-eye. The good news is, it's possible to catch up on sleep by readjusting your schedule. Once you're back on track, the trick to staying rested is to create a bedtime routine that calms your mind, body, and spirit, and a sleep-wake time frame that allows for the quality rest you need.