Overview

• University of Kentucky clinicians say weekend catch‑up sleep offers only limited relief because sleep debt is cumulative and not fully reversible with extra hours.
• Short naps of about 20 minutes can boost alertness, but longer daytime sleep can disrupt circadian rhythms and worsen nighttime rest.
• Sleeping more than nine hours regularly is linked to greater daytime sleepiness and a higher risk of depression and other serious conditions, according to reported guidance.
• The CDC reports roughly one‑third of U.S. adults sleep under seven hours, with Kentucky nearing 40%, underscoring the scale of chronic sleep loss.
• Recommended habits include steady bed‑ and wake‑times, a cool dark bedroom (about 18–20°C), morning natural light, daytime activity with screens and stimulants limited before bed, and using sleep medications only with medical oversight.