Who hasn’t experienced it: a short night, the alarm clock rings too early and the next morning you feel tired, unfocused and exhausted. Many people then try to catch up on the sleep they missed – be it at the weekend or with a long nap. It sounds obvious, but it’s not quite that simple. Although the body can compensate for short-term deficits, too little sleep has a long-term negative impact on health, mood and performance. In this article, you will find out whether and how you can really catch up on sleep, what happens in the body and why a regular sleep rhythm is so important.
What does “catching up on sleep” actually mean?
The term describes the attempt to compensate for an existing sleep deficit by sleeping longer or more intensively in the following nights. Many people sleep too little during the week – whether due to work stress, family commitments or restless nights. The solution to this seems to be within reach: sleeping in longer at the weekend should help make up for the lost hours of sleep.
In fact, our body initially reacts surprisingly well to a lack of sleep: After nights with too little sleep, we sleep more deeply and go through the important regeneration phases more quickly. This natural compensatory reaction of the organism shows that sleep is not simply a question of the number of hours, but a highly complex biological necessity. But how much can we really compensate for?
Can you catch up on sleep?
This question can be answered quickly: Yes – with restrictions. After a single short night, the body can partially compensate for the lack of sleep in the following days by regenerating more intensively in the deep sleep phases. Studies show that this can improve certain cognitive functions such as concentration and responsiveness.
However, this is not a panacea. If you regularly sleep too little, you cannot simply accumulate this deficit and make up for it later. Sleep cannot be stockpiled – “sleeping in” at the weekend can only compensate for the shortfall in the short term, but not completely. Although you often feel refreshed for a short time after a long night’s sleep, this can easily throw the body off its natural rhythm. Going to bed later and getting up later at the weekend shifts the internal clock – with the result that you are often even more tired on Monday morning than before. Experts refer to this as “social jet lag”, which is caused by irregular sleeping times and can have the same long-term negative effects as chronic sleep deprivation.
What happens in the body when we sleep too little?
Sleep is not a passive resting phase – even if it may appear that way on the outside. A lot happens in our sleeping body: it is an active process of regeneration. While we sleep, cell damage is repaired, hormones are regulated and metabolic processes are controlled. During the deep sleep phases in particular, the body releases growth hormones, strengthens the immune system and ensures mental recovery.
If this balance is regularly lacking, the body’s finely tuned equilibrium is upset. The body reacts with a variety of symptoms: poor concentration, irritability, increased appetite, reduced resilience and a weakened immune system are typical warning signs. In the long term, chronic sleep deprivation can increase the risk of cardiovascular disease, diabetes, high blood pressure and depression. Even body weight can be affected, as a lack of sleep disrupts the hormonal processes that regulate hunger and satiety.
If you would like to find out more about the effects of permanent sleep deprivation on the body and mind, you can read our article Sleep deprivation – how it makes you ill and how to beat it.
Why sleep deficits affect individuals differently
Not everyone needs the same amount of sleep. While some people are fit as a fiddle after just six hours, others need eight or nine hours to feel truly rested. The ability to catch up on sleep also varies from person to person – it depends on genetics, age and lifestyle as well as the optimal individual sleep duration.
Young adults usually compensate for short-term deficits better than older people, whose sleep structure is lighter and more fragmented anyway. With increasing age, the duration of deep sleep also decreases – the body regenerates less effectively, even if you sleep longer. It is therefore important that the overall sleep rhythm remains stable.
Catching up on sleep in everyday life – when it works, when it doesn’t
Lack of sleep can occur in very different everyday situations: after restless nights with a baby, during shift work or after long flights across several time zones. Those affected often try to make up for the lack of sleep. However, this does not always work as hoped. The decisive factor is how regularly sleep is caught up on and whether the body has enough time to settle back into its natural rhythm.
Parents of young children know the problem only too well: night-time sleep is interrupted for weeks or even months, and rest often only takes place in short phases. In this case, it helps to create small islands of rest during the day – be it through a short nap, a power nap or conscious relaxation times while the baby is sleeping. Even short periods of silence, closing your eyes and consciously breathing deeply can help to replenish energy reserves. If you have the opportunity, you should delegate or hand over household tasks to compensate for small sleep deficits, at least on some days. The body can also regenerate through these mini-breaks. It is important that they take place regularly.
Shift workers, on the other hand, struggle with a permanently shifted biorhythm. Working against the internal clock not only puts a strain on sleep, but also on the entire metabolism. The aim here is not to make up hours, but to improve the overall quality of sleep. A consistent routine – even on days off – helps to stabilize the body. Darkness plays a key role here: blackout curtains or sleep masks support melatonin production, while dimmed light after getting up makes it easier to wake up. Sticking to fixed meal rhythms can also help to structure the body. More tips on this topic can be found in the article Sleep problems with shift work – Work when others are asleep.
Jetlag sufferers, on the other hand, have to contend with a different form of shifted rhythm. After traveling across several time zones, the body needs a few days to adapt to the new day-night rhythm. If you try to simply catch up on missed sleep, you often only postpone the changeover further. It makes more sense to get used to the local time as quickly as possible – through daylight, exercise in the fresh air and regular meals. Short naps are also allowed, but should not be too long so that the sleep pressure is maintained for the night. Practical tips for better adaptation can be found in the blog post Jet lag: the best tips against travel fatigue.
Our tips for compensating for a lack of sleep – without disturbing your internal clock
Catching up on sleep is only really helpful if it remains embedded in the natural rhythm. With these simple but effective strategies, it is possible to gently compensate for sleep deficits without throwing the body out of sync:
– Find rest early: If you don’t get enough sleep during the week, you should go to bed a little earlier on the following days or consciously make the evening quieter – for example by reading, doing relaxation exercises or listening to quiet music.
– Short but effective rest: A power nap of 10 to 20 minutes can noticeably boost your energy levels without affecting your night’s sleep. It is ideal between 1 p.m. and 3 p.m., when concentration levels are already low.
– Pay attention to regularity: The body loves routine. Fixed bedtimes – even at the weekend – help to keep your internal clock stable. This makes it much easier to wake up in the morning.
– Optimize the sleeping environment: A dark, quiet bedroom with a pleasant temperature supports the deep sleep phases. A digital detox in the evening – i.e. at least one hour before going to bed without a cell phone or screen – also helps you fall asleep.
– Choose the right bedding: High-quality bedding that is tailored to your needs creates the ideal sleeping environment and supports even regeneration.
Sleep deprivation can be alleviated with these simple measures. However, the right external conditions are just as important for restful nights. A pleasant, safe sleeping environment is the best basis for really regenerating at night.
Catch up on sleep – best in bedding from billerbeck
Sleep is not a luxury, but a biological necessity. The body can compensate for short-term sleep deprivation, but only one thing helps in the long term: regular, sufficiently long sleep. Catching up on sleep therefore only works to a limited extent, especially if the internal clock remains in balance and the circumstances are right. Bedding from billerbeck can also support restful sleep.
The MEISTERKLASSE virgin sheep’s wool duvet duvet has an impressive filling made from 100% premium virgin sheep’s wool. It is moisture-regulating, temperature-regulating and has high self-cleaning properties – ideal for anyone who sweats easily at night. The fine cotton satin cover with a silk finish ensures a pleasantly dry and natural sleeping climate.
The ADELE® natural pillow complements the duvet perfectly and, with its medium support, offers the ideal balance between support and softness. The cuddly filling made of 100% virgin sheep’s wool adapts naturally and supports a pleasantly tempered sleeping sensation – especially for those who prefer a breathable pillow.
The VARIOSAN® topper is also filled with virgin sheep’s wool and offers a pleasantly soft lying comfort. This ensures the right sleeping climate all year round. A warming cotton terry side for winter and a light cotton fabric for summer make it particularly versatile. Thanks to the moisture-regulating properties of wool, the climate in bed remains pleasantly dry and hygienically fresh.
