Sleep debt: Can naps and sleeping in on weekends help?

With 59% of Indians getting less than six hours of uninterrupted sleep, experts explain that the body tracks sleep debt by considering both duration and quality. Many focus on sleep hours, but experts recommend prioritising sleep quality too.
Dr Urvi Maheshwari, an internal medicine expert at a private hospital, says, “Poor sleep due to waking up frequently, tossing, and turning can lead to sleep debt, even if the total sleep duration seems sufficient. It’s essential to get uninterrupted, restful sleep at night.”
She adds, “The best approach is to gradually recover lost sleep by improving sleep habits, sticking to a consistent sleep schedule, and ensuring good sleep quality — rather than trying to sleep for 9 or more hours every day.”
When dealing with sleep debt, short 10-20 minute power naps boost alertness without grogginess. Longer naps can cause deep sleep, making it harder to wake up and disrupting nighttime sleep.
- 38% of sleep-deprived Indians say they can’t make up for lost sleep on weekends or holidays
- 72% of Indians who experience interrupted sleep blame it on waking up to use the washroom. Other reasons include poor schedules, noise, and mosquitoes.
(Data from LocalCircles study)
OVERCOMING SLEEP DEBT
Aim for 7 to 8 hours of restful sleep
According to experts, the most effective way to recover from chronic sleep debt includes gradually increasing sleep time by going to bed earlier than usual and waking up at the same time every day, even on weekends. “One must understand that taking short power naps does not cause any harm, but they shouldn’t replace a full night’s sleep. Aim for at least 7 to 8 hours of sound sleep,” says Dr Harish Chafle.
Limiting screen time before bed
As per the study, Experts suggest sleep environment should be calm and relaxed. “Try to limit your screen time before bed,” says an expert. According to the YouGov and Amazon Alexa study, households with only couples mostly engage in bedtime activities like watching video content (63%), connecting with family and friends (59%), listening to podcasts, music, or audiobooks (58%), and scrolling through social media (57%).
Avoid oversleeping on weekends
While some people tend to oversleep on weekends — often more than 9 hours — to make up for sleep debt, experts warn this isn’t the right solution.
Dr Urvi explains, “Doing so can disrupt the body’s internal clock, making it harder to fall asleep and wake up at regular times during the week. This irregular pattern, known as social jet lag, can lead to fatigue, poor focus, and even heart problems. You may end up feeling cranky, frustrated, and irritable due to a lack of quality sleep.”
Healthy habits for better sleep recovery
- Eat a well-balanced diet to support overall health and better sleep
- Exercise regularly, but avoid intense workouts close to bedtime
- Avoid caffeinated drinks in the evening to prevent sleep disturbances
- Choose light meals before bed instead of greasy or heavy foods
- Stick to a consistent sleep schedule — go to bed and wake up at the same time every day
- Get morning sunlight exposure to regulate your body’s natural sleep-wake cycle
- Consult a doctor if sleep problems persist despite following healthy lifestyle habits
(as suggested by Dr Harish Chafle, sleep disorders specialist)