The answer is more complicated than you may think.
As you work on repaying your sleep debt, focus more on a habit of night-time sleep. When you’re running on low sleep, it may seem like a smart idea to sneak off for a nap during the day — especially if you’re struggling to stay awake. But the key to repaying sleep debt, Rinderknecht says, is sleeping for seven to nine continuous hours, multiple nights in a row, so you can experience all the sleep phases you need to restore your body.
When you go to sleep, give your body cues to rest by cozying up in a dark, quiet room. Avidan suggests keeping your thermostat set to 65 to 67 degrees when possible, since cooler temperatures can help the body release melatonin, which promotes sleep.
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