How much sleep do I need to recover from sleep deprivation?

[belle_kai]

For the past 10 days I've been sleeping about 3-4 hours a night. For the past 3 nights I've been sleeping 6 hours so there is improvement. Do I need 10 hour sleeps to fix this or what?

Thanks in advance

[WindAtMyBack]

You can't really make up for long term loss of sleep. If you lost sleep the night before, then you might sleep longer the next night. But you can't make up for long term loss of sleep.

Listen to your body. Ten days might seem like a lot, but that's not bad. If you can get yourself on a more regular sleep schedule, then I would not worry about past lost sleep.

The most important thing when dealing with insomnia is keeping on a regular schedule. Try to go to bed at approximately the same time every day, and try to get up at approximately the same time. Strongly avoid taking naps during the day to make up for lost sleep.

Don't try to force it. Don't take sleeping pills. Let it happen naturally if possible. Your circadian rhythm is the body's natural timer. It affects a lot more than just sleep. It affects body temperature, eating cycles, levels of alertness and activity, and a whole lot more. This is why it's so important to keep a regular schedule. Sometimes it gets out of whack. Just stay regular and let it work itself out.

By the way, I've gone months at a time only averaging a half hour sleep per night. During those times a full hour was a "good" night. After a few months of almost no sleep, it's not even about being tired any more. It's full survival mode, just trying to stay alive. It's not fun.

[Static_In_The_Attic]

Everyone is different & if you are tired go to sleep & sleep as much as you can. Turn off the phone, turn off the television & go from there. Take a bath before you go to bed & try to relax before you get your beauty sleep.

[Static_In_The_Attic]

Thank you for the MHO’s my friend.

[Kaneki05]

It's been proven that we only need 4hrs to function normally and probably even less. They say rem sleep is important and all that but eh. In reality you don't need to catch up on any sleep.
In fact studies show that Sleep is completely useless to Rats predictably it is for other animals except for the small fact that we will die after so long without sleep which we still don't actually know why we do. Rats can last a month before without sleep randomly kills them.
Humans be on more the scale of a week or 2 with the longest recorded been 11 days but that's just recorded and it's unethical to actually test it proper so we still don't actually know limit.
And I am pretty sure I lasted longer than that myself because for some reason back in high school I had 2 weeks of not feeling tired at all and I can't force myself to sleep really so I lasted at least a week without a sleep, pretty sure it was 1week and half or 2 though.

I still really interested into why it kills us since that's still unknown, as the rats that died were perfectly healthy and functioning before they just suddenly died.
Anyway that's getting off-topic a bit.
But my overall point is ya don't really need to sleep a 10hrs to get something extra back.

[hyperben]

unfortunately you can't really "bank" sleep, it would be optimal to try and return to a routine where you can get as close to 8 hours per night as possible (I know how ridiculous this can sound to many people working 2 jobs or studying) but that 8 hours sleep and passing through the sleep cycles is really important. The REM phase of sleep is super important, if you miss this you will almost certainly experience some form of hallucination (your brain is forcing the REM activity while you are awake)

If you have difficulty sleeping for 8 hours, try adding 20 mins per night to your current sleep pattern and build up a little to see if this helps

[Sonorous]

When I watched the Matthew walker video on Joe rogans youtube channel, I believe he said that we actually don't accrue much sleep debt, if any. So I think many sleep scientists would just tell you to correct your sleep duration to the general recommendation if you can. 7-9 hours of sleep.

Something like that recently happened to me. Probably ultimately due to me changing my sleeping schedule, but I took half of the recommended dose of liquid melatonin before bed & it seemed to have helped along with sleeping with a sheet instead of a cover. I get hot pretty easily.

[serious]

Well, if you slept for 3-4 hours the previous day then the next day your body will need more sleep so yes you may have to sleep for 10-11 hours to compensate that.

However, everyday you do not need 10 hours of sleep. 6-8 hours of daily sleep is good enough

[Drumlin2001]

I've not slept properly for nearly 3 years since kids were born (i'm up every night). Even before that I had had some issues with lack of sleep, usually stress driven.
1yr old is beginning to sleep longer through night, still wakes at 4am. Least 2yr old sleep through the night. Hopefully some day soon I'll get a solid 6 hours at least

[Apple1996]

Surprised that you get up with your kids. Not many dads do that

[Drumlin2001]

Little sexist but that's how society portrays fathers.
My OH's health issues make it difficult for her to get up so I've been the primary carer overnight for both my kids since birth.

[Apple1996]

Eh no most dads I know including my husband sleep through babies crying so it's not sexist but how it seriously is. And that is very sweet you get up with them

[Apple1996]

Also most breastfeeding moms have no choice but to get up with their babies since the dad is no help with that

[JakeS00]

Well, usually it will take a while because your body will need to catch up on its loss of sleep. Personally, I think staying away from phones and computers a few hours before bed and even limiting the use of such to only when you need them during the day may help. And you could go to bed early and do relaxing things before.

[Emiliamazing]

It seems you and I are in the same pattern!
I don’t think it’s about catching up with additional hours, but getting back to that eight hour mark. And getting those eight hours all in a row without interruption is a great feeling for me

[The_Shadow_Dweller]

Do not have any alarm. The moment you naturally wake it is the moment you have completed your sleep naturally. And you do not need anything further than that.

[LovingLoverReturned]

Would also need to exterminate the people and animals around around to achieve that hahaha

[purplepoppy]

You build up a sleep debt but it's pointless calculating it. What I do is turn off the alarm clock and put up heavy curtains to block out light. Do this for a few days and you'll be back to normal

[A_stranger]

You don't need to sleep 10 hours to compensate. Just sleep for 8 hours or whatever feels normal to you and stick to that routine and you'll recover and feel realxed again

[Apple1996]

I haven't had good sleep since I started having kids 8 years ago. 3-4 hrs is a good night for me. I get everyone is different tho so for you maybe catch up on some sleep if you feel the need to

[ArtemisSilver]

It doesn't work that way, just practice good sleep hygiene (no screens or eating two hours before bed, sleeping in total darkness) get a full eight hours of sleep and maybe have a chamomile tea before bed to relax.

[DrewJay]

As far as I learned and it could be wrong but 8hrs of sleep each night for a few days should fix sleep deprivation.

[On_cloud_wine]

6 hours of sleep is all you need to be healthy considering your age. Baby’s, children and teens need about 10.

[On_cloud_wine]

I only need 4 hours to actually function and on my days off, I make up for the lack of sleep I missed. I turn my phone off and shut out the world with my blackout curtains, lol.. I wake up naturally and it’s the best.

[DizzyDesii]

I slept 2-4 hours a night for the whole Month of May. I was able to sleep 6-8 hours again a week after i got rid of the people who kept me up lmao

[VV3ZZY]

Uhhg I do that too sometimes. I think smartphones are a cause. It's like your body is tired, but your mind is wide awake.
I unfortunately started taking unisom again. It's a dangerous drug, but it knocks me out for like 10 hours.

[red324]

Just start getting your usual amount maybe a smidge more every night. I know how you feel. I got a puppy and I can't sleep for shit anymore. I can sleep sitting in a chair in the middle. of the day now I'm so tired.

[Redstang88]

It depends, you can run on 3 or 4 hours for a long time. It’s not good for you, but you can do it
A few days back to whatever you normally get should have you caught up

[crossdressingrihno]

Just have a normal sleep schedule and everything will work out

[Lunatic1]

Sleep deprivation doesn't work that way. Too much sleep and you will feel tired. Not enough, same result. Just try to get a 6 to 8 hours of restful sleep and you will feel better soon enough.

[GoodGuyBreakingBad]

The more sleep you have, the more you will feel better

[Crankor]

You can't really make up sleep like that. Just get the proper amount you need from now on and you'll be fine

[EaterPeter]

6 and half hour to 7 hours a night every day at same time preferably during the night. Lost sleep is almost impossible to make up for

[OddBeMe]

Multiply your BMI by your IQ and then sleep until you feel refreshed.

[Xtendable]

I don’t know. My logic, when I miss sleep, is that I’ll never get that sleep back

[1ukazzz]

7-9 hours few days straight and mostly with same bed times.

[Kingofkings1992]

You can’t get it back. However, start by going to bed early tonight.

[exitseven]

you need to get some good quality REM sleep.

[whiskeyontherocks]

That’s been my average for 30+ years

[Alex8736]

The average is 8 hours sleep per night

[007kingifrit]

just sleep until you aren't tired

[JohnK123]

8-9 should be good
more won’t hurt tho

[Talkingtotheone]

usually like 12 hours

[Fuentes]

That's a lot of math