{"id":335,"date":"2020-09-30T06:18:53","date_gmt":"2020-09-30T06:18:53","guid":{"rendered":"https:\/\/lipozene.com\/blog\/?p=335"},"modified":"2023-04-13T12:40:36","modified_gmt":"2023-04-13T12:40:36","slug":"pay-off-your-sleep-debt-with-these-5-simple-steps","status":"publish","type":"post","link":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/","title":{"rendered":"Pay off your sleep debt with these 5 simple steps"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">In a world that is only getting busier and busier by the minute, many people are not getting the minimum recommended amount of sleep resulting in a national sleep deprivation crisis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Is there really such thing as sleep debt? Yes, there is. And the only person you owe anything to is yourself. Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week. The cost of this epidemic isn\u2019t just under-eye bags, multiple cups of coffee, and a longing for naps. Shockingly, the result of lost sleep comes to 1.23 million missed days of work per year, and $400 billion economic loss annually.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How does sleep debt get so out of control?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you miss out on 2 hours of sleep during the weekdays to complete a project, binge a show on Netflix, or finish that book you can\u2019t put down, come the weekend you\u2019ll have missed out on 10 hours of sleep- over a full night\u2019s rest. When Saturday and Sunday roll around, you may sleep in to try to make up for that lost sleep, but this won\u2019t \u2018catch you up\u2019 in the way you\u2019re hoping.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Much like losing weight, decluttering the house, or saving money, paying off your sleep debt takes time and consistency. However, it can be done with these simple steps:<\/p>\n\n\n\n<h3>1. Keep your room temperature cool- <\/h3>According to some sleep specialists, a cool room is the optimal environment for sleep. Your body naturally lowers its temperature to prepare for sleep, so lowering your environmental temperature can help you enter a dreamy slumber faster. Typically, ideal sleeping temperature falls between 60-67 degrees Fahrenheit.\n<h3>2. Set a sleep alarm-<\/h3> Much like you set a morning alarm, consider also setting a sleep alarm. It\u2019s best to set this alert as a notification to get ready for bed, so don\u2019t set it for your bedtime. Give yourself enough time to brush your teeth, wash your face, and go through your nightly ritual. Plan it so that by the time you\u2019re done, you can get into bed at the time you desire.\n<h3>3. Limit screen time-<\/h3> Turn off your television and put your phone away an hour before you want to fall asleep. The blue light emitted from screens interferes with sleep, and nighttime exposure has even been shown to contribute to weight gain. So, don\u2019t sleep with the television on and keep your phone turned face-down so that any notifications or incoming messages don\u2019t disrupt your sleep.\n<h3>4. Break up with your snooze button<\/h3> You may believe you\u2019re tricking your brain into thinking you get to sleep an extra few minutes, but what you\u2019re actually doing is disrupting your REM sleep. This can initiate your fight or flight response, which increases your heartbeat and blood pressure. Additionally, the small amount of sleep you get from hitting snooze is not restorative sleep, and isn\u2019t worth fighting for. It\u2019s likely that once you end your snooze habit, your body will learn to wake naturally and the urge to sneak in a few extra minutes of sleep will also fade away.\n<h3>5. Resist the urge to nap-<\/h3> While everyone enjoys the occasional siesta, enjoying too long of a nap can make it difficult for you to fall asleep at night. Timing is important when it comes to your nap, so here\u2019s the lowdown. Napping in the early afternoon allows you enough time to build up adequate sleep desire to prepare for your long-term night sleep. Keeping your nap short, around 15-20 minutes, will provide you with the refreshment you\u2019re looking for without the feeling of a sleep hangover.\n\n\n\n<p class=\"wp-block-paragraph\">So, how much sleep do you really need? Here are some suggestions for you to consider, of course always check with your doctor with any sleep-related concerns;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">14-17 hours for newborns aged 0-3 months<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">12-15 hours for infants aged 4-11 months<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">11-14 hours for toddlers aged 1-2 years<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10-13 hours for preschoolers aged 3-5 years<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">9-11 hours for school-age children between 6-13 years<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">8-10 hours for teenagers aged 14-17<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7-9 hours for young adults aged 18-25<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7-9 hours for adults aged 26-64<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7-8 hours for older adults aged 65+<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You will spend up to one-third of your life sleeping, so paying attention to the quality and consistency of your sleep will directly impact the rest of your life. By making simple changes to your sleep routine today, you can create lifelong habits that you\u2019ll benefit from in the long run.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In a world that is only getting busier and busier by the minute, many people are not getting the minimum recommended amount of sleep resulting in a national sleep deprivation crisis. Is there really such thing as sleep debt? Yes, there is. And the only person you owe anything to is yourself. Roughly one-third of [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":341,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pay off your sleep debt with these 5 simple steps - Lipozene Blog<\/title>\n<meta name=\"description\" content=\"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pay off your sleep debt with these 5 simple steps - Lipozene Blog\" \/>\n<meta property=\"og:description\" content=\"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/\" \/>\n<meta property=\"og:site_name\" content=\"Lipozene Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-30T06:18:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-13T12:40:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2400\" \/>\n\t<meta property=\"og:image:height\" content=\"1601\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Staff Writer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Pay off your sleep debt with these 5 simple steps - Lipozene Blog\" \/>\n<meta name=\"twitter:description\" content=\"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Staff Writer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/\",\"url\":\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/\",\"name\":\"Pay off your sleep debt with these 5 simple steps - Lipozene Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.lipozene.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg\",\"datePublished\":\"2020-09-30T06:18:53+00:00\",\"dateModified\":\"2023-04-13T12:40:36+00:00\",\"author\":{\"@id\":\"https:\/\/www.lipozene.com\/blog\/#\/schema\/person\/c4a7412e94806789d661ca7571a6a0aa\"},\"description\":\"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#primaryimage\",\"url\":\"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg\",\"contentUrl\":\"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg\",\"width\":2400,\"height\":1601,\"caption\":\"Cat and dog sleeping together. Kitten and puppy taking nap. Home pets. Animal care. Love and friendship. Domestic animals.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.lipozene.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Pay off your sleep debt with these 5 simple steps\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.lipozene.com\/blog\/#website\",\"url\":\"https:\/\/www.lipozene.com\/blog\/\",\"name\":\"Lipozene Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.lipozene.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.lipozene.com\/blog\/#\/schema\/person\/c4a7412e94806789d661ca7571a6a0aa\",\"name\":\"Staff Writer\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.lipozene.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/4ba7288b647413ca2c8dee470f32488485a6489c42dc4d381fe0ae470cb95b83?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/4ba7288b647413ca2c8dee470f32488485a6489c42dc4d381fe0ae470cb95b83?s=96&d=mm&r=g\",\"caption\":\"Staff Writer\"},\"url\":\"https:\/\/www.lipozene.com\/blog\/author\/blog-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pay off your sleep debt with these 5 simple steps - Lipozene Blog","description":"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"en_US","og_type":"article","og_title":"Pay off your sleep debt with these 5 simple steps - Lipozene Blog","og_description":"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.","og_url":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/","og_site_name":"Lipozene Blog","article_published_time":"2020-09-30T06:18:53+00:00","article_modified_time":"2023-04-13T12:40:36+00:00","og_image":[{"width":2400,"height":1601,"url":"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg","type":"image\/jpeg"}],"author":"Staff Writer","twitter_card":"summary_large_image","twitter_title":"Pay off your sleep debt with these 5 simple steps - Lipozene Blog","twitter_description":"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.","twitter_image":"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg","twitter_misc":{"Written by":"Staff Writer","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/","url":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/","name":"Pay off your sleep debt with these 5 simple steps - Lipozene Blog","isPartOf":{"@id":"https:\/\/www.lipozene.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#primaryimage"},"image":{"@id":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#primaryimage"},"thumbnailUrl":"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg","datePublished":"2020-09-30T06:18:53+00:00","dateModified":"2023-04-13T12:40:36+00:00","author":{"@id":"https:\/\/www.lipozene.com\/blog\/#\/schema\/person\/c4a7412e94806789d661ca7571a6a0aa"},"description":"Roughly one-third of adults don\u2019t get enough sleep, and 80% of people experience sleep problems one or more times a week.","breadcrumb":{"@id":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#primaryimage","url":"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg","contentUrl":"https:\/\/www.lipozene.com\/blog\/wp-content\/uploads\/2020\/09\/Sleep-Debt.jpg","width":2400,"height":1601,"caption":"Cat and dog sleeping together. Kitten and puppy taking nap. Home pets. Animal care. Love and friendship. Domestic animals."},{"@type":"BreadcrumbList","@id":"https:\/\/www.lipozene.com\/blog\/pay-off-your-sleep-debt-with-these-5-simple-steps\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.lipozene.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Pay off your sleep debt with these 5 simple steps"}]},{"@type":"WebSite","@id":"https:\/\/www.lipozene.com\/blog\/#website","url":"https:\/\/www.lipozene.com\/blog\/","name":"Lipozene Blog","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.lipozene.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.lipozene.com\/blog\/#\/schema\/person\/c4a7412e94806789d661ca7571a6a0aa","name":"Staff Writer","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.lipozene.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/4ba7288b647413ca2c8dee470f32488485a6489c42dc4d381fe0ae470cb95b83?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/4ba7288b647413ca2c8dee470f32488485a6489c42dc4d381fe0ae470cb95b83?s=96&d=mm&r=g","caption":"Staff Writer"},"url":"https:\/\/www.lipozene.com\/blog\/author\/blog-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/posts\/335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/comments?post=335"}],"version-history":[{"count":2,"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/posts\/335\/revisions"}],"predecessor-version":[{"id":344,"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/posts\/335\/revisions\/344"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/media\/341"}],"wp:attachment":[{"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/media?parent=335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/categories?post=335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lipozene.com\/blog\/wp-json\/wp\/v2\/tags?post=335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}