Can You Catch Up on Lost Sleep? What Science Really Says

We’ve all been there — long days, short nights, and the comforting thought: “I’ll catch up on sleep later.” Is it possible to make up for lost hours of sleep, or is it just a widely believed myth that doesn’t hold up to science?

What Happens When You Don’t Sleep Enough?

Lack of sleep isn’t just about feeling groggy but has both short- and long-term consequences on your body and mind. In the short term, sleep deprivation can affect concentration, memory, and cognitive function, impacting your performance at work, school, and in your personal life. Over time, chronic sleep loss can raise your risk for serious health issues like heart disease, diabetes, obesity, and depression.

It's clear why maintaining a regular sleep routine is important, but if you’ve missed out on sleep, is it possible to reverse the damage?

Sleep Debt: Can You Really Catch Up?

The idea of “catching up on sleep” suggests that if you don’t sleep enough one night, you can simply make up for it by sleeping more the next day, or later in the week. Is it that simple?

Research shows that while getting extra sleep after a period of deprivation may relieve some fatigue and partially restore cognitive function, it doesn’t fully undo the damage. Your body functions best when it follows a consistent sleep-wake cycle. Sporadic efforts to catch up on sleep don’t restore the full mental, emotional, and physical recovery your body needs.

A 2016 study published in the Journal of Sleep Research found that accumulated sleep debt of multiple nights of insufficient sleep, cannot be effectively repaid with just one long night of sleep. Even 10+ hours of rest after several nights of poor sleep isn't enough to fully reverse the negative effects.

Other studies find that irregular attempts to catch up on sleep, such as sleeping in on weekends, can disrupt your biological clock and lead to more sleep problems in the long run.

What About Napping During the Day?

Many people try to make up for lost sleep by napping during the day. While this can offer temporary relief, it’s not a substitute for quality nighttime sleep.

Short naps, often referred to as power naps, can be helpful. Research suggests that a quick nap of 10–30 minutes can boost alertness, mood, and concentration. These naps should be seen as a supplement, but not a replacement for a full night’s sleep.

Long daytime naps — especially those over an hour — can disrupt your natural sleep cycle and make it harder to fall asleep at night. Our bodies are naturally wired to be awake during the day and sleep at night, regulated by our circadian rhythm. Daytime sleeping, especially in long stretches, can confuse that internal clock.

Is Night Sleep Really Better Than Day Sleep?

Absolutely. Nighttime sleep is significantly more effective than daytime sleep, and biology is the reason. Your body produces melatonin, the sleep hormone, primarily at night, helping you fall into deep, restorative sleep. During the day, factors like light and noise can interfere with sleep quality, even if you sleep for several hours.

Night-shift workers are a perfect example of how challenging day sleep can be. While tools like blackout curtains, noise machines, and blue light filters can improve daytime rest, research shows that sleeping during the day is not equivalent to night sleep in terms of recovery and health outcomes.

What’s the Best Way to “Catch Up” on Sleep?

If you’ve had a rough night or two, here are some healthy strategies:

• Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

• Prioritize quality sleep: Create a sleep-friendly environment that is dark, quiet, and cool. Use blackout curtains or white noise if needed.

• Take short naps: If you’re tired during the day, a 10–30 minute nap can help. Avoid long naps that interfere with nighttime sleep.

• Avoid caffeine and screens in the evening: Blue light and stimulants can interfere with melatonin production and delay sleep.

What About New Moms?

Sleep deprivation is a daily reality for many mothers of newborns. Babies don’t sleep in long stretches at night, leaving mothers with significant sleep debt. In this case, daytime naps, whenever possible, become essential. While not a perfect substitute for uninterrupted nighttime sleep, short naps during the day can help moms manage fatigue and function better throughout the day.

It’s important to acknowledge that complete recovery from sleep loss may not always be possible in this stage of life. Seizing moments of rest, even during the afternoon, can make a meaningful difference.

The idea that you can fully “catch up” on lost sleep is largely a myth. While extra rest can help you feel better temporarily, it doesn't fully reverse the negative effects of chronic sleep deprivation. Consistent, quality nighttime sleep is the key to maintaining long-term health, brain function, and energy.

Your body thrives on routine. The best way to recover from sleep loss is to prevent it whenever you can, and prioritize sleep like you would any other part of your health.