Cân nhắc số giờ ngủ cần thiết. Giải quyết tình trạng ngủ bù ngắn hạn. Đi nghỉ dưỡng để khắc phục tình trạng ngủ bù dài hạn.

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Every person’s needs are different.  There are published guidelines available based on age, which is a great place to start, but you may need to take additional steps to determine your exact needs. Perform a simple sleep test. It will likely take more than one night to determine the results of this test. The next opportunity that you have to sleep in for a few days — a long weekend or a vacation — is your chance to perform this test. You may need several nights in a row to get the best results. Go to bed at a time you would like to be your normal bedtime. Resist staying up late even though you can sleep in the next day. Get accurate results from the test by sticking with a routine bedtime each night. Do not set an alarm clock. Sleep until you wake up naturally. The first night you will probably sleep for a very long time, maybe even 16 hours or more. This is because you are likely experiencing "sleep debt." Once your sleep debt is taken care of, continue to go to bed at the same time each night, never setting an alarm. After a few days, you will naturally wake up at about the same time each morning. By calculating how long you slept (if you fall asleep at 10 pm and wake up at 7 am, then you slept for nine hours), you know how much sleep you need each night. Sleep debt occurs when you fail to get the amount of sleep your body needs (going to bed early and waking up early, etc.). It accumulates over time, putting you deeper and deeper into debt.  You are adding minutes or hours to your sleep debt every time you cut your night’s sleep a little short. This can occur in both the short term and over months. You can repay your short-term sleep debt by adding an hour or so to each night’s sleep (going to bed early or sleeping later if possible) or by taking a nap. This means that you need to keep track of the hours of sleep you lost, therefore you need to know how much sleep you need. Longer term sleep debt accumulations may take several weeks, or even longer to pay back and get back on track.  Take a vacation with...