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                      • American Association of Critical-Care Nurses recognizes Intensive Care Unit at Mat-Su Regional Medical Center with Silver Beacon Award for Excellence

                        05.19.2025

                      • Mat-Su Regional Medical Center Earns an "A" Hospital Safety Grade from The Leapfrog Group

                        05.01.2025

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                      Do You Owe Your Brain a Sleep Debt?

                      Whether or not your clocks will "fall back" on Sunday, November 6, this time of year can be an opportunity to catch up on lost sleep.

                      You might think an hour of sleep loss here or there is not a big deal, but as with money, the more we borrow, the harder it is to deal with the deficit. A study in Scientific Reports claims it would take four days of sufficient rest to pay back an hour of sleep debt.

                      It's not just about borrowed time—lack of sleep can be dangerous. People who owe a sleep debt have higher rates of workplace injuries, and those injuries are often severe. It's clear how this could happen. Short-term sleep deprivation causes brain fog, forgetfulness and impaired driving. In fact, if you're awake 24 hours, the CDC reports it's like having a 0.10% blood alcohol concentration (above the legal limit). Owing a sleep debt long-term also raises the risks of obesity, insulin resistance, heart disease and high blood pressure.'

                      So what can we do to ensure we're not over our heads in sleep debt?

                      The National Sleep Foundation says we need at least seven hours of sleep per night to feel rested, but over 70% of Americans fail to get that much rest. They suspect we lose 30 to 60-minute sleep increments due to school, work and using electronics. So, if you're scrolling social media in bed, cut off your screens 30 minutes to an hour before you go to sleep. The blue light from your phone prevents melatonin production (the sleep-wake cycle hormone).

                      Another sleep-friendly tip is to pay more attention to your lighting. Experts say light plays a big part in our circadian rhythms—and a time change means a change in sunlight. The CDC suggests we assist our internal clocks by exposing ourselves to sunlight or bright indoor light during working hours/before nightfall. However, we should dim light levels at least two hours before bed. If we wake too early or get up to go to the bathroom at midnight, we should keep the lights off until we're ready to start our days.

                      With these tips, you might be able to stay (sleep) debt-free.

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                      If you regularly experience sleep difficulties, are still tired even when you sleep seven hours or are struggling with fatigue so great it affects your daily life, it might be time to schedule an appointment with your doctor.

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                      Sign up for our e-newsletter, Live Healthy, to receive a monthly dose of information and inspiration for living well.

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                      Mat-Su Regional Medical Center

                      • 2500 South Woodworth Loop
                      • Palmer, AK 99645
                      • P: (907) 861-6000
                      • F: (907) 861-6559

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                      An AllianceHealth Oklahoma® hospital

                      Services

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                      • Critical Care Medicine
                      • Diabetes Care
                      • Diagnostic Imaging
                      • Digestive Health
                      • Emergency Services
                      • Heart Care
                      • Hospice
                      • Infusion Services
                      • Joint Replacement
                      • Laboratory Services
                      • Maternity Care
                      • Neurology
                      • Nutrition Services
                      • Orthopedic Services
                      • Pediatric Care
                      • Pharmacy
                      • Plastic & Reconstructive Surgery
                      • Rehabilitation Services
                      • Sleep Disorders Center
                      • Stroke Care
                      • Surgical Services
                      • Urgent Care
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                      • Wound Care

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