Can you catch up on sleep? An honest answer
Partly. After a short night, extra sleep in the following days usually helps noticeably. Sleep debt that has built up over weeks generally can't be made up completely with a long weekend.
I am a physiotherapist (non-practising), not a sleep specialist. So I can only say the basics about sleep research. What I do know well from my practice is how people lie when they sleep. And that matters if you want to catch up on sleep.
What does sleeping in achieve, and what doesn't it?
A longer night after a short one can ease tiredness. But if you regularly sleep too little and then stay in bed late at the weekend, you often shift your rhythm. You go to bed later in the evening, and the new week starts with a lack of sleep again. Catching up works best in small steps, not as one big make-up session. Going to bed a little earlier is usually easier than lying in for a long time in the morning.
Why does your lying position matter here?
If you are catching up on sleep, you spend longer in bed. Then it matters how you lie. If the pillow height is right, your head and cervical spine are in line, and your shoulder has room. A suitable pillow won't lengthen your sleep and is not a cure. It simply makes sure your neck isn't bent or twisted unnecessarily. To find out how to tell when a height doesn't suit you, read Pillow too high or too low.
What determines the right pillow height?
Three things: your body measurements, your sleeping position (back, side, stomach) and your mattress (soft, medium, firm). Pillowise measures three points for this and uses them to choose the pillow size.
| Measuring point | How to measure |
|---|---|
| Shoulder width | around the curve of your back, without pulling the tape measure tight |
| Neck circumference | once all the way round |
| Neck length | from the bottom of your ear to the tip of your shoulder |
An algorithm also takes your sleeping position and mattress into account and determines the right pillow. There are six sizes, each with its own colour: pink, orange, green, blue, red and purple.
The method was developed in my physiotherapy practice. I couldn't recommend a suitable pillow to my patients with neck complaints. So I developed a measuring method together with United Comfort Industries. You can get measured at a Pillowise stockist with the Pillowise tape measure. Or you can work out your size yourself with PillowScan at scan.pillowise.com, by phone or QR code. You'll find more about height in Calculating your pillow height.
Are you putting up with constant tiredness or neck pain despite getting enough hours of sleep? Then please have it checked by a doctor. A pillow is no substitute for that.
So: can you catch up on sleep?
Partly. You can usually make up for a short night with a little more sleep. Long-term sleep debt you can't simply make up at the weekend. If you wake up rested and without neck problems in the morning, you don't need to change anything about your pillow. If you often wake up feeling tense, it's worth checking the height.
Work out your pillow size yourself or find a stockist near you. You'll find more topics in the guide.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
