Whether it's due to staying up late to binge-watch your favorite show or a night out with friends and cocktails, deviating from your regular sleep routine is no trivial matter. It can happen to the best of us on occasion, but the consequences for your body the next day can be quite severe when you miss out on essential rest. So, what are the effects of losing just one hour of sleep? We had a conversation with Dorsey Standish, MS, a mechanical engineer, neuroscientist, wellness expert, and CEO of Mastermind Meditate, who explains precisely what occurs when you lose an hour of sleep and offers tips on how to recover.
What Occurs in Your Body When You Experience a One-Hour Sleep Loss?
In scenarios like daylight saving time adjustments or occasional deviations from your regular bedtime schedule, you may find yourself curious about the effects of losing just one hour of sleep. After all, it's only an hour, isn't it? Standish explains that when you lose this crucial hour of sleep, you start accumulating what's referred to as a 'sleep debt,' and this debt can build up over time. So, if you consistently go to bed 30, 45, or 60 minutes later than your usual bedtime for several nights, the cumulative impact of that lost sleep can be significant.
The Sleep Foundation suggests that adults should strive for a minimum of seven hours of sleep each night, although individual needs may vary. It's essential to understand the amount of sleep your body genuinely needs to feel refreshed and perform at its optimal level.
What Steps Can You Take to Prepare When You Anticipate Losing an Hour of Sleep?
When you anticipate a night where you'll deviate from your usual bedtime, proactive preparation becomes essential. Dorsey Standish recommends, 'If you know you'll be losing an hour of sleep due to factors like daylight saving time or early commitments the next day, it's helpful to aim for an earlier bedtime, perhaps by an hour or more.' She also emphasizes that merely lying in bed earlier doesn't guarantee falling asleep, especially if you're accustomed to a later bedtime. Therefore, it's wise to plan not only for an earlier bedtime but also to adjust your eating schedule and initiate your wind-down routine earlier to enhance the likelihood of achieving restful sleep.
What Are Ways to Compensate for Sleep That You've Lost?
Standish highlights that if you've lost sleep, you can make up for it by incorporating naps or sleeping in a bit later, although it's important to note that it may take several days to fully recover from a sleep deficit. She mentions, "Some research suggests that compensating for one hour of lost sleep may require up to four days."
To compensate for lost sleep on the following day, a nap can be quite helpful. Standish recommends taking a short 10- to 20-minute catnap or practicing non-sleep deep rest (NSDR), a concept developed by neuroscientist and Stanford University associate professor of neurobiology, Dr. Andrew Huberman. NSDR involves relaxation techniques like yoga nidra, which promote relaxation and mental rejuvenation. Standish explains, "Both methods have been shown to recharge cognitive energy and enhance cognitive function, with NSDR increasing striatal dopamine levels and supporting self-directed relaxation."