The Way To Catch Up On Sleep.. Before It’s Too Late

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Playing catch up on our missed hours is no fun at all.

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When we catch up it takes even longer for our bodies to recover.. even longer if you’ve worked out that same day, you’ll most likely feel unbearably sore.

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On average it takes three to four days to fully recover from one hour of lost sleep.

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So just imagine losing out on another 2 days sleep, thatโ€™s’ 9 to 12 days before you’d make a full recovery.

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This leads to sleep deprivation and possibly weight gain (Click Here)

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Of course this is not what we want so here are some tips/advice on how to catch up on sleep… before it’s too late

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How To Make Up The Hours

Choose between 7 to 9 hours sleep no more no less when you do sleep at night.

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Sleep an extra two hours longer on the weekends, from the time you would normally get up at. ย 

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Take two 20 to 30 minute naps one in the afternoon and one in the early evening.

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Get to bed earlier the next night.

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Be consistent until youโ€™ve made a full recovery.

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How To Get Enough Sleep ย ย ย 

Donโ€™t oversleep by going past 9 hours sleep.

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Donโ€™t under sleep and sleep less than 7 hours.

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Get to sleep 15 minutes earlier each night until you find your ideal bedtime.

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Stay consistent with your bedtime.

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Keep mobile/cell phones on airplane mode/Out of the room.

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Create an evening routine, write it down so if you slip up youโ€™ll know the thing that keeps you up late.

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Make your bedroom as dark as possible.

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If you like to working out in the evenings, make sure itโ€™s 3 to 5 hours before you go to bed.

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Look at the extra tips Iโ€™ve got for you (Click Here)

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What Are The Benefits When We Do Get Sleep?

Whilst we sleep, our brain is cataloging information and healing our bodies.

It chooses what’s important to hold onto, and what can be let go.

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Our brain then creates brand new pathways that help us navigate for the day ahead.

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Sleeping heals and repairs our blood vessels and our hearts.

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I believe that the benefits of getting enough sleep are at times overlooked;

I feel that we must start understanding that sleep is an activity.

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The reason why, is that sleep is just as important as an activity you would do whilst youโ€™re wide awake.

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Getting enough sleep improves our memory. ย People tend to be better on a mental given task after a full nightโ€™s sleep.

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Which means if you were to get Nine hours rather than seven hours, your mind will be that much sharper and alert for the next day.

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Lastly, getting more sleep helps our bodies stay healthy.

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It prevents weight gain (Providing what we are eating & drinking is healthy)

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What Happens If We Are Inconsistent?

This is not the aim but I know a lot of you will have the โ€œWhat if we are inconsistent?โ€

So hereโ€™s a listโ€ฆ

Weight gain

Anxiety

Depression

Bipolar disorder

Diabetes

Heart disease

Memory Loss

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THATโ€™S IT!

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ย I really enjoyed sharing this with you guys. Please do let me know thoughโ€ฆ

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How Many Hours Of Sleep Do You Get Per week?

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ย What Tips Do You Like The Sound Of? ย 

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Have Any Of You Suffered Or are currently Suffering From Any Of The Conditions Listed

From The Inconsistent List.

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Of course Any other questions are always welcome, just leave a comment below.

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Karim David

The Healthy One

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80 Comments

  1. Charlie Moss June 5, 2019 at 7:12 am

    4 hours it’s really bad I know.

    Reply
  2. Joelle Arnell June 5, 2019 at 5:43 pm

    I like your tips thank you very much ๐Ÿ™‚

    Reply
    1. Karim June 5, 2019 at 5:51 pm

      I’m glad you’re happy with them Joelle.. thank you for letting us know ๐Ÿ™‚

      Reply
  3. Lily Lytton June 5, 2019 at 5:55 pm

    5 hours.

    Reply
    1. Karim June 5, 2019 at 5:52 pm

      3 to 4 hours more Lily consitently and you’ll be good.. be well ๐Ÿ™‚

      Reply
  4. Tasiya Dougall June 5, 2019 at 6:09 pm

    8 hours but I need to get it everyweek I’m between 5 or 8.

    Reply
    1. Karim June 5, 2019 at 5:52 pm

      Yeah the 5 hours is no good to you Tasiya ๐Ÿ™‚

      Reply
  5. Tiyah Knowles June 5, 2019 at 6:40 pm

    I really overlooked this I thought it was all about what I ate, that’s telling me! thank you for the tips.

    Reply
    1. Karim June 5, 2019 at 5:53 pm

      Aha.. not to worry now you know!

      Reply
  6. Tyaishia Foot June 6, 2019 at 8:22 pm

    Yeah this has really got me bigger since I started a night shift a work, I need to work on this ASAP.

    Reply
    1. Karim June 7, 2019 at 8:40 am

      Ok thank you for you admition.. yeah I can help you with that, keep coming here every week and of course my coaching programe up top will sort you out ๐Ÿ˜‰

      Reply
  7. Breyona Lague June 6, 2019 at 9:56 pm

    I really needed to read this thank you brother.

    Reply
    1. Karim June 7, 2019 at 8:40 am

      You’re welcome Breyona.. I’m very happy to read this ๐Ÿ™‚

      Reply
  8. Velena Penlington June 6, 2019 at 10:34 pm

    Love this thanks.

    Reply
    1. Karim June 7, 2019 at 8:41 am

      Thanks for the love Velena ๐Ÿ™‚

      Reply
  9. Maurita Luskie June 7, 2019 at 12:37 am

    I like your nap ideas alot.

    Reply
    1. Karim June 7, 2019 at 8:41 am

      Thanks Maurita.. I hope it serves you well ๐Ÿ™‚

      Reply
  10. Aleale Walker June 7, 2019 at 8:38 am

    Cheers for this bud.

    Reply
    1. Karim June 7, 2019 at 8:41 am

      No worries Aleale.. LOVE!

      Reply
  11. Taylor Parker June 7, 2019 at 7:45 pm

    Nice article

    Reply
    1. Karim June 8, 2019 at 3:45 pm

      Thanks Taylor ๐Ÿ™‚

      Reply
  12. Taylor Parker June 7, 2019 at 8:29 pm

    Not sleeping under 7 hours for me.

    Reply
    1. Karim June 8, 2019 at 3:45 pm

      Good.. thanks for letting us know ๐Ÿ™‚

      Reply
    2. Karim June 8, 2019 at 3:45 pm

      Thanks for the comments ๐Ÿ™‚

      Reply
  13. Jessie Parker June 7, 2019 at 8:44 pm

    Keeping moblie phones out of the bedroom!

    Reply
    1. Karim June 8, 2019 at 3:58 pm

      Aha nice one Jessie!

      Reply
  14. Brice Gordon June 7, 2019 at 9:09 pm

    Exactly what I needed ๐Ÿ˜๐Ÿ˜๐Ÿ˜

    Reply
    1. Karim June 8, 2019 at 3:59 pm

      Well glad I was able to help Brice ๐Ÿ™‚

      Reply
  15. Brooke May June 7, 2019 at 9:39 pm

    6 hours, weekends 5 hours.

    Reply
    1. Karim June 8, 2019 at 3:59 pm

      2 & 3 hours more and you’ll be good Brooke ๐Ÿ™‚

      Reply
  16. Terry Riley June 8, 2019 at 1:55 pm

    Very happy with this! I do get 8 hours but not very often.

    Reply
    1. Karim June 8, 2019 at 4:02 pm

      Thanks for letting us know Terry well we can defo change that ๐Ÿ™‚

      Reply
  17. Frankie Davidson June 8, 2019 at 2:15 pm

    I get 6 hours a night.

    Reply
    1. Karim June 8, 2019 at 4:02 pm

      Just 2 hours and you can get that great sleep in.. thank you for letting us know ๐Ÿ™‚

      Reply
  18. Brice Mitchell June 9, 2019 at 5:45 am

    10 hours a night.

    Reply
    1. Karim June 9, 2019 at 6:43 pm

      Ok that’s like over.. I would suggested cutting down your sleep just 2 hours, as oversleeping can make you tired too.

      Reply
  19. Mason Russell June 9, 2019 at 8:23 am

    Not taking my phone with me to bed, I get 7 hours a night so an extra an hour or two right?

    Reply
    1. Karim June 9, 2019 at 6:43 pm

      Yeah that’s it Mason!

      Reply
  20. Blair Gordon June 9, 2019 at 2:46 pm

    Need this right about now.

    Reply
    1. Karim June 9, 2019 at 6:43 pm

      Great timeing ๐Ÿ˜‰

      Reply
  21. Jude Newman June 9, 2019 at 11:19 pm

    I get between 6 to 7 hours of sleep per night. Thank you so muh for the advise, I often think I’m lucky with my bed times.

    Reply
    1. Karim June 10, 2019 at 10:06 am

      That’s good to hear Jude ๐Ÿ™‚ map it out that you will get to 8 or 9 hours, that way it won’t feel so lucky which will decrease your anxiety.. thank you so much for your comment.

      Reply
  22. Ernie Hunt June 10, 2019 at 1:21 am

    Thanks for all of your help ๐Ÿ™‚

    Reply
    1. Karim June 10, 2019 at 10:06 am

      You’re welcome Ernie ๐Ÿ™‚

      Reply
  23. Dante Thomson June 10, 2019 at 9:23 am

    I had my first good nights sleep last night thanks ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ

    Reply
    1. Karim June 10, 2019 at 10:08 am

      YEAHHHHHHHHHHHHHHHHHHHH DANTE! Thank you so much for letting me know that.. and for trusting my tip to give it a go, so happy it worked well for you ๐Ÿ™‚

      Reply
  24. Kristjan Kotka June 11, 2019 at 10:16 pm

    No mobile phones in the night I like this idea.

    Reply
    1. Karim June 12, 2019 at 1:27 pm

      Yeah it will really help improve your sleep.. I understand how many suffer from sleep because of the use of it ๐Ÿ™‚

      Reply
    2. Karim June 12, 2019 at 1:28 pm

      *Thanks Kristjan for your comment ๐Ÿ™‚

      Reply
  25. Uzochi Obike June 11, 2019 at 11:54 pm

    I just can’t sleep very well in the night time to stressed about the next day ๐Ÿ™

    Reply
    1. Karim June 12, 2019 at 1:31 pm

      Let it out don’t go to be carrying this load.. or you wont be able to sleep, write out your feelings if you have no one to talk to/ they don’t understand ๐Ÿ™‚

      Reply
  26. Jason Byrne June 12, 2019 at 8:56 am

    Man I don’t even know but I know I’m always tired, but thanks for the tips I’m going to make the effort.

    Reply
    1. Karim June 12, 2019 at 1:33 pm

      Thank you for your honesty Jason.. all the best with your sleep tonight ๐Ÿ™‚

      Reply
  27. Ali Alajbeg June 12, 2019 at 10:00 am

    I like this so much! Thanks for highlighting the negative effects.

    Reply
    1. Karim June 12, 2019 at 1:34 pm

      Thanks Ali.. I give my best for you ๐Ÿ™‚

      Reply
  28. Joey Mcdonald June 12, 2019 at 12:58 pm

    I need an extra two hours sleep what should I do.. Go to bed earlier or take two thirty minute naps ?

    Reply
    1. Karim June 12, 2019 at 1:36 pm

      Well full sleep is better than any nap you know this right? Sooooooooo it all depends on your lifestyle, if it’s a struggle because of other factors and you can actually get 2 hours more then go for the full sleep.. If it’s like work or another reason that is out of your control then take the 2 naps.

      I hope that helps Joey ๐Ÿ™‚

      Reply
  29. Jesse Burke June 12, 2019 at 7:00 pm

    I’m taking care of sleep from now on because of you. I’ve learned that sleeping matters more than we think that was my take-away.

    Reply
    1. Karim June 13, 2019 at 10:50 am

      I’m really happy that you have taken away something from this message.. it seems you really get it and have taken action, thank you for sharing this with us ๐Ÿ™‚ ๐Ÿ™๐Ÿฟ

      Reply
  30. Ayaan Bennett June 12, 2019 at 9:48 pm

    I’ve not slept a wink in years, 2 or 3 hours only! this one along with your post about coffee has got me on two cups of coffee a week and sleeping 8 hours as of last week, thank you for giving me what I’ve been after for long a decent nights sleep.

    Reply
    1. Karim June 13, 2019 at 10:53 am

      Ayaan I’m really happy for you that boss up from 2 to 3 hours to now.. 8 hours ๐Ÿ˜ฑ That’s a great feat from where you started from Ayaan.

      You’re welcome too.. here’s to many more great nights sleep ๐Ÿ™๐Ÿฟ

      Reply
  31. Kane Watson June 13, 2019 at 6:24 am

    I’ve got overweight because of a lack of sleep and a poor diet๐Ÿ˜ฟ I need to try out your meal plan.

    Reply
    1. Karim June 13, 2019 at 10:54 am

      Please do the food is to die for!

      Reply
    2. Karim June 13, 2019 at 10:54 am

      Thanks for sharing aswell Kane ๐Ÿ™‚

      Reply
  32. Brandon Barrett June 13, 2019 at 8:03 am

    I’m not big on sleep but I’m making an effort to aim for 8 to 9 hours, I play too much videos games that’s why.

    Reply
    1. Karim June 13, 2019 at 10:56 am

      Those video gamessssss.. Brandon don’t let them mess up your sleep, I wish you well man ๐Ÿ‘Š๐Ÿฟ

      Reply
  33. Jacob Cooper June 13, 2019 at 8:05 pm

    Thanks for all your help ๐Ÿ™‚

    Reply
    1. Karim June 14, 2019 at 10:02 am

      You’re welcome Jacob ๐Ÿ™‚

      Reply
  34. Adriana Walker June 14, 2019 at 1:47 am

    Di1 forever ๐Ÿ

    Reply
    1. Karim June 14, 2019 at 10:02 am

      Thank you so much Adriana bless you ๐Ÿ™‚

      Reply
  35. Gracie Hussain June 14, 2019 at 9:45 pm

    The best advice thanks โ˜บ๏ธโ˜บ๏ธโ˜บ๏ธ

    Reply
    1. Karim June 15, 2019 at 4:49 pm

      You’re welcome Gracie ๐Ÿ™‚

      Reply
  36. Lacey Cox June 15, 2019 at 11:09 am

    No more phones at night I like that.

    Reply
    1. Karim June 15, 2019 at 4:49 pm

      Cool Lacey.. than you for sharing that with us ๐Ÿ™‚

      Reply
  37. Ana Robertson June 16, 2019 at 12:21 am

    I’ve suffered from depression because I don’t slee a lot a night, my doctor advice was rubbish and just gave me some crappy pills. I’ve gone down the zen route, I like your tips though.

    Reply
    1. Karim June 16, 2019 at 2:58 pm

      Well first off thanks for sharing this Ana! Thanks and I hope your zen route works out for you ๐Ÿ™‚

      Reply
  38. Sofia Day June 16, 2019 at 8:50 am

    I get 11 hours sleep so I need to go back some hours right?

    Reply
    1. Karim June 16, 2019 at 3:01 pm

      Yeah 3 hours less Sofia ๐Ÿ™‚

      Reply
  39. Brooke Hawkins June 16, 2019 at 2:17 pm

    Sticking to my bed times for me will be hard.

    Reply
    1. Karim June 16, 2019 at 3:02 pm

      Still do it, I encourage you to stick with it even if it gets hard.. thanks for sharing your concern with us Brooke ๐Ÿ™‚

      Reply

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