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What is Sleep Debt? How Sleep Debt Is Killing Your Potential
Sleep debt is killing your potential. And you can't just sleep in and get rid of it. But don't worry, LifeMaxxing has the answer.
Life-Maxxing Magazine & Sam Bachvaroff
27 Jul
In partnership with
In partnership with
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Table of Contents
Sleep debt is a real issue.
Sure, nobody is going to come and break your legs to collect your sleep debt. But I can almost guarantee that - unless you are one of the incredibly rare specimens with a perfect circadian rhythm - your sleep debt is holding you back from your full potential.
Don’t worry - by the end of this newsletter you’ll have the tools to pay off your sleep debt and perform at your peak.
Is my sleep f*cked?
How much sleep do you get on average?Averaging out weekends and weekdays |
What is sleep debt?
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I’m here for the science, bro…
Let’s get into it. Sleep debt is built out of accumulated (typically mild) sleep deprivation. We know from scientific research that people who are sleep deprived experience more issues like headaches and abdominal pain, and they report greater emotional distress and generally lower quality of life than people with healthy sleep. On top of all that, sleep deprivation causes memory and cognitive performance deficits.
Now…there have only been a handful of studies where scientists have restricted humans’ sleep for research purposes. Here’s what we know from those studies…
In a landmark study of human sleep deprivation, researchers from University of Chicago followed a group of student volunteers who slept four hours per night for six consecutive days. In six days, they developed higher levels of cortisol, high blood pressure, and began to show signs of insulin resistance. Their immune systems were severely depressed, and they developed only half the usual number of antibodies to a flu vaccine. All these deleterious changes were reversed when the students returned to a normal sleep schedule.
How does sleep debt affect you? Science explained
Sleep deprivation can exert a significant toll on the mind as well. Researchers from Harvard University and University of Pennsylvania studied 48 healthy men and women who typically slept for 7-8 hours per night. During the experiment, they were assigned to sleep either four, six or eight hours nightly. The fourth group agreed to go without sleep for three days. The volunteers were subjected to sleepiness evaluations, a variety of cognitive tests, as well as memory and reaction tests.
The group that slept eight hours per night had no decline in cognitive performance, memory or reaction time. But over the course of the two-week study, the cognitive scores of the four-hour and six-hour groups began to drop, and trend towards the sleepless group’s scores—which plummeted after three days of no sleep.
After two weeks, the memory and reaction scores of the six-hour sleepers were equivalent to the sleepless group after their first night without sleep. So if you get six hours of sleep on average, that’s like a person who gets seven hours going a full night without sleep.
As for the four-hour group, their scores on the memory and reaction tests dropped all the way down to the same as the sleepless group after two consecutive nights without sleep. So if you get four hours of sleep on average, that’s like a person who gets seven hours going two full nights without sleep.
At the same time, the four-hour and six-hour groups were failing to gauge how sleepy they were. By the end of the study, their self-rated sleepiness scores were leveling off despite their performance scores continuing to decline. So when you accumulate sleep debt, you won’t even realize it. Share this with someone who needs to sleep more!
Spread the love, bro
Must…sleep… (If this is you, go camping. Or just wake up before sunrise and stay outside until dark without no artificial lights. You’ll be back to normal in no time.)
Remember these 3 things about sleep debt
Sleep Debt is Cumulative: It can't be erased with a single night of good sleep. It takes commitment.
Sleep Deprivation is Common, But Not Normal: It's a serious health issue that deserves your attention. You’re worth it, bro!
Optimizing Sleep is a Key Pillar of LifeMaxxing: Prioritize your rest to unlock your full potential. A famous bodybuilding coach once told me sleep was better than steroids for building muscle. No joke…
The first step of Life-Maxxing
The first step to life-maxxing is to find your purpose. The next step is to cultivate your thumos, feed the powerful emotion that drives you to act and build the life you truly want.
And guess what? Modern science has shown that people with a higher sense of purpose are healthier in many ways: they sleep better, they move more, they have less inflammation, they have better heart and brain health, and they are less likely to die from…everything.
Whether you seek glory or you just want to be your healthiest self, find your purpose and cultivate your thumos. Remember, the path to greatness is not for the faint of heart. It requires courage, ambition, and a burning desire to make your mark on the world.
Welcome to LifeMaxxing Magazine! See you next week.
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