The Neuroscience of Sleep Debt
Cumulative Damage Assessment
Cognitive Performance Decline
17+ hours awake = 0.05% BAC equivalent impairment.
Metabolic Consequences
4+ nights of 5 hours sleep induces pre-diabetic insulin response.
Recovery Timelines
Short-Term Debt
1-2 nights good sleep reverses acute deprivation.
Chronic Deficiency
Months required for neurotransmitter normalization.
The Sleep Restoration Protocol
Strategic Repayment
Banking Method
Extra 1-2 hours/night until rested without alarms.
Weekend Nap Strategy
90-minute naps supplement without disrupting rhythms.
Neuroregeneration Support
BDNF Enhancement
Aerobic exercise and omega-3s support brain recovery.
Glymphatic System Activation
Side sleeping position increases waste clearance.