As winter settles in and the cold makes it harder to leave the warmth of my bed, I’ve started to rethink my sleeping habits. I realized that my persistent sleep shortage comes simply from going to bed too late, and I finally decided to take small steps toward paying off my “sleep debt.”
I realized—quite obviously—that my sleep deprivation comes from going to bed too late. So, starting two nights ago, I made a point of getting into bed by 11 p.m.
Even then, I still can't reach a full seven hours of sleep. But at least I can avoid the five-hour range that happens when I go to bed after midnight. For now, I’ve decided to prevent my “sleep debt” from growing any further and repay it little by little.
When I look up the term “sleep debt,” I find the following explanation:
“Sleep debt refers to the cumulative effect of insufficient sleep, which builds up like financial debt and negatively affects the mind and body. Chronic sleep deprivation can lead to reduced concentration and memory, irritability, fatigue, and may increase the risk of high blood pressure, diabetes, and other lifestyle-related diseases. Sleeping in on weekends may temporarily alleviate the shortage, but it cannot fully repay the debt itself. Maintaining adequate, regular sleep on a daily basis is essential.”
It seems that accumulated sleep debt brings along various other problems as well.
In my case, my average sleep time is about five hours and forty-five minutes—clearly too short.
If this lack of sleep is causing my reduced concentration, poorer memory, and increased fatigue, it all makes sense. I would like to believe these are not simply signs of aging.
My persistently high blood pressure (now somewhat stabilized with medication) may also be related to insufficient sleep.
One’s own health is something only one can manage, and sleep duration is one of the most important factors.
If I could extend my sleep by just an hour, it would become six hours and forty-five minutes, and occasionally even exceed seven hours. The reason I have become “unable to sleep long hours” may simply be that my average sleep time has been too short for too long.
I’m not sure how much improvement I’ll see once I repay my sleep debt.
But when I manage more than six hours, like today, my head feels noticeably clearer, and I imagine my work efficiency would increase as well.
Of course, stress does not come only from sleep debt.
Repaying it won’t solve everything. It is important to look at one’s entire lifestyle and live with a broader perspective.
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