Recognizing sleep debt

Sleep debt builds up when sleep time is insufficient for individual needs. The effects of this deprivation are multiple and complex.

Physical signs

• Persistent fatigue despite rest
• Excessive daytime sleepiness
• Difficulty getting up in the morning
• Increased need for stimulants (coffee, tea)
• Involuntary microsleeps
• Decreased immunity
• Metabolic disorders

Cognitive signs

• Difficulty concentrating
• Memory problems
• Intellectual slowdown
• Common mistakes
• Decreased vigilance
• Extended reaction time

Emotional signs

• Irritability
• Excessive emotionality
• Unstable mood
• Increased stress
• Anxiety
• Demotivation

TOP solutions

• Increase sleep time
• Improving sleep hygiene
• Use the TPO to recover
• Practicing the mini-nap