Can you catch up on sleep? An honest answer
Partly. After a short night, extra sleep over the following days usually helps noticeably. Sleep debt that has built up over weeks generally can't be fully made up with one long weekend.
I'm a physiotherapist (non-practising), not a sleep physician. So I can only say the basics about sleep research. From my practice, though, I know well how people lie when they sleep. And that matters if you want to catch up on sleep.
What does sleeping in do, and what doesn't it do?
A longer night after a short one can ease tiredness. But if you regularly sleep too little and then stay in bed late on the weekend, you often shift your rhythm. Your evenings get later, and the new week starts with sleep debt again. Catching up works best in small steps, not as a one-off make-up. Going to bed a little earlier is usually easier than staying in bed late in the morning.
Why does your sleeping position matter?
When you catch up on sleep, you spend longer in bed. Then it matters how you lie. If the pillow height suits you, your head and cervical spine are in line, and your shoulder has room. A suitable pillow won't lengthen your sleep and isn't a cure. A suitable pillow supports your neck at a height that suits your body, so your neck is not bent or twisted more than necessary. To find out how to tell if your pillow height is wrong, 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 and uses them to choose your 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 around |
| 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 came out of 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 store using the Pillowise tape measure. Or you can work out your size yourself with PillowScan at scan.pillowise.com, on your phone or via QR code. You'll find more about height at Calculating your pillow height.
Do you put up with ongoing 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 bit more sleep. Ongoing sleep debt can't simply be made up on the weekend. If you wake up rested and without neck problems, 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 store near you. You'll find more topics in the guide.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
