To safely recover without disrupting your circadian rhythm (internal clock):

• Do not binge sleep: Limit weekend recovery sleep to max +1 to 2 hours per night above your target.
• Napping: Take a 20-30 minute power nap in the early afternoon instead of sleeping in excessively.
• Gradual recovery: With a debt of 7.0 hrs, aim to add an extra 30-60 minutes of sleep each night over the next 7 to 14 days.