For example, if your body needs 8 hours of sleep each night but you only get 6 hours, you build up 2 hours of sleep debt. Over time, that accumulating sleep debt can affect how your body and mind function.
When sleep loss continues night after night, sleep debt adds up over time and can negatively impact your day-to-day life, as well as your long-term health.
Remember, when you’re in chronic sleep debt, the body can’t truly “catch up” overnight. While sleeping in on the weekend may help you feel temporarily rested, it does not fully reverse long-term sleep debt. It is more effective to get the right amount of restorative sleep each day instead of trying to catch up on lost sleep later.
One of the most common causes of sleep debt is insomnia, a medical condition that can persist or worsen without proper evaluation and care.
Light, noise, temperature
Travel, changes in routine, poor sleep hygiene
Stressful life events, mental health conditions like depression and anxiety
Illness, genetics, menopause
While these sleep disruptions can be short-term for some, insomnia can also become long-term, or chronic, lasting for months, or even years. It is important to recognize the signs of insomnia and talk to a doctor. They can help diagnose your sleep issues and discuss treatment options that are right for you.
Even a single night of poor sleep can leave you feeling tired, unfocused, or irritable. While these short-term symptoms can disrupt your day, sleep problems that continue over time may cause the effects to grow and become more severe. Learn more about the short-term effects of insomnia and explore practical tips that may help improve your sleep.
Learn MoreChronic (long-term) insomnia has been linked to health conditions such as obesity, type 2 diabetes, and depression. Learn why recognizing insomnia as a medical condition and getting properly diagnosed can help protect your overall health.
Learn MoreWhile occasional sleep difficulties are common, approximately one in six Canadian adults experience ongoing sleep problems that may be consistent with insomnia, a medical condition that deserves attention and care.
Ages 18–64
7–9 hours of sleep per night
Ages 65+
7–8 hours of sleep per night
1 in 4 adults aged 18–34
1 in 3 adults aged 35–64
1 in 4 adults aged 65–79
Take this short, clinically validated self-assessment to see where your sleep challenges may fall—from mild to more serious—and if it might be time to talk with your doctor.
Explore expert videos and articles that dive deeper into the impact of sleep issues, and what you can do to start improving your sleep.
Insomnia is a medical condition that causes difficulty falling asleep, staying asleep, and/or returning to sleep after waking. It affects about 1 in 6 Canadian adults and disrupts the body’s ability to restore itself during rest.
When insomnia persists, it creates ongoing sleep debt, a buildup of missed sleep that affects energy and focus and can lead to long-term health consequences.
Take our short self-assessment to see if insomnia may be driving your sleep debt.
Even small nightly deficits add up fast. Missing just 20–40 minutes of sleep per night over several nights can affect memory, alertness, and concentration.
This gradual buildup of missed sleep becomes sleep debt, leaving the body and mind running below optimal levels and causing long-term health impacts.
Try our short self-assessment to understand whether insomnia could be contributing to your accumulated sleep debt.
Sleeping in can help you feel temporarily rested but doesn’t fully reverse long-term sleep debt. Irregular sleep can confuse the body’s internal clock and make it harder to fall asleep or wake up consistently.
When in chronic sleep debt, the body can’t truly “catch up” overnight.
Take the short self-assessment to find out if insomnia may be behind your recurring fatigue.
If sleep problems last more than a few nights or interfere with your daily functioning, it’s time to consult your doctor. Persistent poor sleep may indicate an underlying sleep condition like insomnia.
If not addressed, your sleep debt can build up and worsen overall health outcomes.
Complete the short self-assessment and bring your results to your next appointment to guide the discussion.
