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'm a physiotherapist (non-practising), not a sleep doctor. So on sleep research, I can only speak in general terms. 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 get too little sleep and then stay in bed late on the weekend, you often shift your rhythm. Your evenings get later, and the new week starts with a sleep shortfall 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 staying in bed late in the morning.
Why does your sleeping position matter here?
When you catch up on sleep, you spend more time in bed. Then it matters how you lie. If the pillow height is right, your head and cervical spine line up, and your shoulder has room. A suitable pillow won't lengthen your sleep and isn't a cure. It simply helps keep your neck from lying bent or twisted unnecessarily. To find out how to tell when a height isn't working for 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 your pillow size.
| Measurement point | How to measure |
|---|---|
| Shoulder width | around the curve of your back, without pulling the measuring tape 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. For my patients with neck complaints, I couldn't recommend a suitable pillow. So I developed a measuring method together with United Comfort Industries. You can get measured at a Pillowise retailer using the Pillowise measuring tape. 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.
Are you putting up with ongoing tiredness or neck pain even though your nights are long enough? 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. A long-term shortfall 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 stiff, it's worth checking the height.
Determine your pillow size yourself or find a retailer near you. You'll find more topics in the guide.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
