To Sleep In on the Weekends or Not, That is the Question

Experts have been quite adamant that sleeping in on the weekends isn’t the best solution to paying off your sleep debt. Especially if you intend to sleep the entire day away just so you can get back hours of the sleep you’ve missed during the weekdays, you won’t exactly be doing any favors to your body, but might actually make things even worse instead.

According to the National Sleep Foundation, sleeping in on weekends can throw off your body clock, which, in turn, can wreak your sleeping hygiene for the following week. This can actually be the very cause for your sleep deprivation issues, making the whole activity counterintuitive.

However, there’s no denying that sleeping in on the weekends is one of the most enjoyable and luxurious things that you can do without spending a lot of money. Lots of people may already know that they shouldn’t sleep in but still do it because of the sheer fun of it.

As we’re so fond of staying cozy, we’re also a bit guilty of doing this “bad habit” from time to time. This is why we’re a bit ecstatic to find an emerging research that shows some evidence that sleeping in on the weekends can be beneficial in terms of your BMI (Body Mass Index).

According to a study conducted by specialists in South Korea, those who doesn’t sleep too well during the week and compensates for it on the weekends tend to have slightly lower BMI compared to those who sleep little all week-long. The study has shown that every hour of extra sleep amounted to about 0.12 lower BMI, which can still be a good amount, given that all you have to do is sleep a bit more.

Another study has also shown that sleeping in on the weekends help those who are at risk of diabetes. As sleep deprivation can up your chances of contracting this blood sugar problem, not getting enough zzz’s can lead to serious complications that can even be life-threatening later on. So, a few healthy men were subjected to a few quick tests where they were sleep deprived for 4 days and then allowed extended sleep hours on the next two evenings.

Results have shown that their insulin sensitivity fell by 23% and their bodies produced more insulin to compensate. After the nights when they slept more, their insulin levels bounced back to their normal levels, making the experts theorize that sleeping in may also have its own benefits. However, data for long term practice is unavailable, so we can’t say for certain if the pattern can be an ideal setup for regular people.

So where do we stand in all of these? We’re all for a healthy sleep hygiene, so we like to promote a bit of sleeping in. It should still be limited to an hour or less, though, so you won’t damage your internal body clock and feel tired and sluggish when Monday rolls in. As sleep debt isn’t exactly paid off in increments and can only be handled by sleeping better in general, it’s best if you’ll make the effort to have a better relationship with your slumber to get rid of your sleep debt once and for all.

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Sleep While You Can: A Few Tips for Expecting Parents

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According to studies, new parents lose up to 44 days or 1056 hours in the first year of having a child. What with all the feeding, changing, and keeping the house in order, sleep goes to the last spot in the list of priorities for people who just had a kid.

This staggering amount of sleep deprivation is especially bad for your health. A lot of new parents buckle to the mildest viruses and suffer from weak immune systems in the early years of their kids. It’s not too surprising, especially among hands-on parents, as they work so hard to keep up with the demands of being a new parent. However, you don’t have to suffer harder than necessary. With some proper preparation, you can get ahead in the parenting game without compromising your health and sleep.

If you’re an expecting parent, there are a few things that you can do to prepare for the inevitable sleep deprivation that you will suffer from. Here are some examples:

Sleep while you still can

If it’s your first time getting pregnant, people will surely tell you to sleep while you still can. Losing sleep while taking care of a newborn is a typical experience that people with experience will surely give out such a wise piece of advice. Many experienced parents will tell you to get more sleep while you’re still pregnant, so you can preempt the upcoming sleep loss you’ll surely experience. This way, you can also bank on some sleep, so you can lessen the impact of your impending sleep debt.

The only problem that you can experience in having to sleep more while pregnant is that pregnancy can also cause some sleep issues. The frequent need to urinate, occurrences of heartburns, discomfort, and bouts of RLS (restless leg syndrome) typically disrupt a pregnant woman’s sleep, making it difficult to catch more zzz’s. This article from Metro Parent Magazine can give you some tips in dealing with some sleep woes.

Understand pregnancy sleep better

There are lots of sleep issues that you can experience while pregnant, as pointed out earlier. However, there are tons of tips and tricks that you can learn about with the right amount of research. Read up on various pregnancy and sleep topics starting with the National Sleep Foundation.

Stop stressing out

Whether you’re pregnant or not, stress is one of the biggest hindrances to sleep. Of course, while carrying a child, there are just tons of worries that you could be fretting about. Remember, however, that worrying too much will get you nowhere and may even damage your baby’s health, so try to relax a little and try to nod off as much as you can.

Welcome the idea of getting some help

A lot of new parents are determined to enter parenthood on their own. While there’s no problem in having the drive and confidence of doing that, you should also welcome some help from relatives and loved ones. It will be especially hard for new parents to deal with sleep deprivation, catering to a newborn’s every need, as well as run a household, so some assistance should be a welcome thing.

Being a new parent is definitely an exciting and challenging phase of one’s life, so many are just over the moon in being one. While every parent only want the best for their little ones, also remember to take better care of yourself, so you can make sure that you’ll be able to care for your child.

For a good night’s sleep, get a Salem Bed today! We offer a wide range of product options to choose from, so you can be sure to find an excellent match for your needs.

Can You Really Catch Up on Sleep?

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With most of us settling with less than eight hours of sleep daily, it’s no surprise that many of us have already accumulated a massive amount of sleep debt. All those nights that you’ve pulled an all-nighter to beat a deadline or stayed up way too late to watch an extra episode or two of your favorite TV show will totally catch up to you, leaving you feeling groggy and tired while at work.

While it isn’t necessary that you sleep for more than seven or eight hours daily (as some folks can do well with just six hours of nightly sleep), it is important for everyone to get the right amount of sleep. However, there are still those times that losing sleep is inevitable. So in days like these, many ask whether it is really possible to catch up on your shuteye.

So, can you really repay your sleep debt? According to some experts, you actually can, but not in one snooze fest. What you can do is to sleep an extra hour or two per night. These evenings are called recovery nights, as you will be recovering from your sleep loss.

Be cautious when catching up on your sleep debt, though. Especially if you’re chronically sleep deprived, sleeping the weekend away may seem attractive but wouldn’t be ideal and may only damage your sleeping pattern even more by affecting your Circadian rhythm. However, sleeping in a little bit won’t hurt. Just make sure to sleep naturally on the weekends – go to bed when you’re tired and wake up without the aid of an alarm clock. Natural sleep will help mend your Circadian rhythm and could reset your sleeping patterns easily, thus helping you improve your sleep hygiene in the long run.

The best cure for sleep debt is prevention. Try improving your sleeping habits and you will surely find yourself in better health.

 

Sleep & Health: Sleep Debt and How to Recover from It

Salem Beds Sleep Debt

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Sleep has always been one of the best refuges from a long day of work. Sadly, though, not a lot of people get to enjoy sleep after spending the day earning a living. Many fall into the problem of incurring sleep debt, which is the least healthy form of owing anything.

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Don’t you wish you were as lovely as Audrey Hepburn even while yawning?

Sleep debt can easily cause day-time sleepiness and, consequently, reduced productivity. When you don’t get enough zzz’s in the night time because of work or other activities, you tend to yearn for it during the day. This, of course, can create a vicious cycle of working all through the night just to not be able to function properly during the day and then rush into accomplishing tasks during the last minute, which causes the lack of sleep.

After a while of losing hours of sleep, negative effects will start to show. This infographic from Huffington Post will also show you just how bad things can get if you don’t get enough sleep.

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Don’t want any of that to happen? You may be glad to know that recovering from sleep debt can be done. It’s not that easy and will still take time, but it is not entirely impossible.

Salem beds Sleep debt

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The first thing you need to know, though, is that only short-term sleep debt can be recovered. Harvard experts suggest that it can be done by calculating the hours you’ve lost during the weekdays and adding them up to your sleep during the weekend. Although, it could help you feel more refreshed, it is still not the best solution if you’ve lost a lot of sleep through the years. This is also not a good alternative to repeatedly losing sleep during the week. The best way to solve long term sleep deprivation is by continuously clocking in enough or more hours in dreamland and not sliding back to the sleep debt cycle.

Salem beds sleep debt

Comfortable beds are also excellent tools in recovering sleep. With a cozy surface, you can be sure that you can be lulled to sleep without a fuss. A nice Salem bed is always a great option, so make sure to check one out today!