19815 Bay Branch Rd
Andalusia, Alabama 36420
(334) 222-2523
HELPLINE: 1-877-530-0002



Facebook    

 

SCAMHC is an approved Mental Health site for the National Health Service Corps Loan Repayment program.  Find out the program details and see if you qualify by visiting: http://nhsc.hrsa.gov/

SCAMHC is an Equal Opportunity Provider and Employer and maintains a Drug-Free Workplace.

SCAMHC serves all individuals regardless of inability to pay. Discounts for essential services are offered based on family size and income. For more information, contact (334) 222-2523 or our 24/7 Helpline at 1-877-530-0002.

 

 


powered by centersite dot net
Wellness and Personal Development
Resources
Basic InformationLatest News
Even Good Weather Didn't Lift Lockdown Blues: StudyWhy Music at Bedtime Might Not Be a Great Idea'Plant-Based' or Low-Fat Diet: Which Is Better for Your Heart?Not Ready for Post-Pandemic Mingling? Expert Offers Tips to Ease AnxietyFewer Than 1 in 10 American Adults Get Enough Dietary FiberSummer Water Fun Can Bring Drowning Risks: Stay SafeAHA News: As the Mercury Rises, Follow These 5 Summer Survival TipsSleep Deprived? Coffee Can Only Help So MuchAmericans on the Move as Post-Pandemic Life BeginsSummer Safety Tips for the Great OutdoorsMany Americans Confused About Sunscreens: PollCity Parks: Safe Havens That Don't Raise COVID Infection RisksCan Some Movies Change Your Life? Maybe, Study FindsAlcohol Is No Friend to Social DistancingVegetarian Diet Could Help Fight Off Disease: StudyFeeling Down? Support Via Social Media May Not Be Enough'BPA-Free' Bottles Might Need a Run Through Your Dishwasher FirstAHA News: 5 Critical Steps to Help Prevent a StrokeWhat's the Right Amount of Sleep for a Healthy Heart?AHA News: Take Stock of Your Health With This Post-Lockdown ChecklistYou & Your Friends Are Vaccinated. So Why Is Socializing Again Scary?Even Before COVID, Many More People Died Early in U.S. Versus EuropeYour Zip Code Could Help or Harm Your BrainAHA News: 5 Things to Know This Earth Day About How the Environment Affects HealthPhysically Active at Work? It's Not as Healthy as Leisure ExerciseRe-focusing on Getting Fit? Heart Experts Offer These TipsNearly Half of U.S. Veterans Cited 'Personal Growth' During Pandemic: SurveyAHA News: The Secret to Good Health Is No Secret. So Why Is It So Hard to Achieve?'Couch Potato' Lifestyles Cause Up to 8% of Global Deaths: StudyHave to Travel During Spring Break? Here's How to Stay SafeHow Learning a New Language Changes Your BrainGen X, Millennials in Worse Health Than Prior Generations at Same Age'Game of Thrones' Study Reveals the Power of Fiction on the MindTry 'Microbreaks' for a Real Workday BoostCan Fitbits, Apple Watch Be a Dieter's Best Friend?Spring Cleaning Can Sweep Away Allergens From Your HomeUnhealthy in Your 20s? Your Mind May Pay the Price Decades LaterAHA News: How to Get Better Sleep Amid the Pandemic – And Why You ShouldDoubly Good: Healthy Living Cuts Your Odds for the 2 Leading KillersDrink Up! Humans Are the 'Water-Saving Apes''Spring Forward' This Weekend By Checking Your Home Smoke AlarmsClocks 'Spring Forward' on Sunday: Be PreparedWhich Americans Live Longest? Education Matters More Now Than RaceThe Skinny on Wrinkle-Free SkinSnow Shoveling, Slips on Ice Bring Cold Weather DangersWhen Facebook, Twitter Flag Posts as 'Unverified,' Readers ListenAHA News: Calming Us Down or Revving Us Up, Music Can Be Good for the HeartGet Your '5 a Day' Fruits and Veggies to Live LongerAHA News: Why Experts Say a Good Mood Can Lead to Good HealthGrumpy? Depressed? Try a More Regular Sleep Schedule
VideosLinksBook Reviews
Related Topics

Smoking
Anger Management
Stress Reduction and Management

Sleeping In on Weekends Won't Erase Your 'Sleep Debt'

HealthDay News
by By Alan Mozes
HealthDay Reporter
Updated: Jun 30th 2020

new article illustration

TUESDAY, June 30, 2020 (HealthDay News) -- For those who try to catch up on lost sleep during the weekend, French researchers have some bad news: Once Saturday and Sunday have come and gone, many will find they're still seriously short on sleep.

The finding centered on adults who regularly get only six hours of sleep or less on weekdays. That's far less than the seven to eight hours per night that most people need, said study author Dr. Damien Leger. He is chief of the Hotel Dieu Center of Sleep and Vigilance at the Public Assistance Hospital of Paris.

Such "short sleepers" made up over one-third of more than 12,000 participants in the study. And nearly one-quarter said they had been racking up a very serious weekday "sleep debt." That meant that on weekdays they logged at least 90 minutes less than the amount of sleep they really needed.

"[But] our survey shows that about 75% of people with sleep debt did not find their way to get more sleep on the weekend or by napping," Leger added.

The reason is not complicated: In the end, "they probably did not take the time to do it. Or had poor conditions to sleep, [such as a] noisy environment, stress, or children at home. So, their sleep debt is not recovered," he explained.

The French study participants were surveyed about their sleep routines over the phone as part of a recurring national health poll.

The average amount of daily weekday sleep was pegged at 6 hours and 42 minutes. On weekends that figure rose to 7 hours and 26 minutes. More than one-quarter of respondents (27%) said they took naps at least once during the week and about one-third said they did so on weekends.

Even then, only 18% of severely sleep-deprived men and women were able to bank enough sleep to make up for chronic weekday sleep deficiencies. Men fared particularly badly: just 15% managed to balance their sleep with a weekend catch-up.

It's a serious problem, said Leger. And one that likely affects millions.

"About one-third of adults have a daily lack of sleep," he noted. "And it is very common in Western countries," especially in urban areas.

The main drivers? Leger pointed to night work, shift work, long commutes between the workplace and home, and excessive attachment to technology, such as smartphones.

The concern is that, over time, sleep debt can translate into a wide array of health issues, including obesity, type 2 diabetes, heart disease, depression and accidental injury, Leger warned.

Adam Krause, a Ph.D. candidate in cognitive neuroscience with the Center for Human Sleep Science at the University of California, Berkeley, agreed that chronic sleep deprivation is a widespread public health issue.

"The Centers for Disease Control and Prevention estimates around 35% of Americans sleep less than seven hours per night. And the amount of sleep has steadily decreased over the past decades, though it may be leveling off currently," Krause said.

"Sleep loss is a potent form of whole-body stress," Krause added. "So, it impacts function at every level of the body, from DNA, to cells, to organs, to performance at work or exercise."

But other than by simply getting enough regular sleep, he cautioned that it's a problem with no simple remedy.

"Daytime naps are often a great solution for those who don't get enough sleep at night. But for those with true insomnia, naps can often make matters worse by reducing the pressure to sleep at night," Krause explained.

"In general, consistency is key," he added. "I think of this like a healthy diet. It's better to eat healthy for two days a week than not at all, but eating healthy two days a week does not reverse the damage caused by eating poorly for the remaining five days. The best sleep diet is one that is sufficient and consistent."

That thought was seconded by Dr. Nathaniel Watson, a professor of neurology at the University of Washington Medicine Sleep Center in Seattle, and immediate past president of the American Academy of Sleep Medicine.

"It is all about priorities. There are unlimited things to do with our time. We have to choose healthy sleep. It won't just happen," Watson said.

"Sleeping longer on weekends is a good start," Watson added. "But typically just a day or two of sleep extension does not fully address chronic, habitual sleep deprivation."

His prescription? "Going to bed when tired, and waking when rested, and doing this for two to three weeks, will pay off a sleep debt."

The study by Leger and his colleagues was published online recently in the journal Sleep Medicine.

More information

There's more about sleep health at the National Sleep Foundation.