Gaining back lost sleep

Medical Q&A [Moderated]
1

I heard Dr. Gordon say on the BBM sleep podcast that trying to regain lost sleep on the “back end” wasn’t a good idea.

How should someone go about managing cumulative missed sleep if it’s from a short bout of acute insomnia? I usually sleep in on the weekends, but as you discuss, it ends up backfiring.

thanks for your time
Tim

2

I would get back onto a more regular schedule, getting up at a similar time each day.

1 Like
3

Ok, simple enough. If I could ask a quick follow up question:

Is sleep debt from acute insomnia (if there is any meaningful sleep debt in this scenario) something that should be “paid” simply by getting back into a more regular schedule where you’re getting up at a similar time each day?

Thanks again for your time. I know with working in a hospital you have a lot of experience with this and I appreciate your advice.

4

Unless I’m misunderstanding something, it sounds like you’re basically asking the same question. Yes, that would be our first step in managing this situation, along with our other standard recommendations for improving sleep quality. These were discussed in this article: Where should my priorities be to improve my health? as well as here: Cognitive Behavioral Therapy Provides Insomnia Help: Life Kit : NPR

5

Thanks for posting those articles (super helpful) and for your patience. I’m not being nearly clear enough in what I was asking, my apologies. If I may have one last try:

Should a person with sleep debt go to bed earlier than what would give them 7-8 hours of sleep? (assuming they’re a young, healthy male/female and making an effort to wake up at the same time every day) Or, should they go to bed at a time that would allow them 7-8 hours of sleep, even though their sleep debt is not “paid” yet?

Thanks again

6

Going to bed long before you feel tired is likely to be unproductive and cause more frustration from lying in bed awake for longer. I would focus on getting up and moving at a similar time and ensuring good sleep hygiene habits in the evenings, and eventually the sleep drive (as discussed in the podcast) should accumulate to the point where you gradually get back on track spontaneously.