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Some people advocate catching up on sleep whenever you have a moment, while others say the only way to reap the benefits is nightly consistency.
For many people, falling asleep and waking up at the same time each day isn't always an option. However, a new study suggests that catching up on missed sleep over the weekend might not be a bad idea.
But what does this actually mean? Should we all spend the day in bed every once in a while if we're feeling a bit sleep-deprived?
The study used data from 90,000 participants in the UK. More than 20,000 of these reported being sleep deprived, i.e. getting less than seven hours sleep per night.
For fourteen years, the participants' sleep habits were analyzed, allowing researchers to examine the observable benefit to those who slept in on weekends.
However, the results were observational. In other words, there appeared to be a link between sleep duration and heart disease.
Those who got the most catch-up sleep on weekends—aka "compensatory" sleep—were found to be less likely to develop heart disease than those with the least compensatory sleep.
The remainder of those who took part didn't meet the criteria for sleep deprivation, however, they did report occasionally having a night of bad sleep.
A connection between sleep deprivation and heart disease alone doesn't prove that sleep factors play a definitive role in causing/preventing heart disease.
Research presented in 2024 by the European Society of Cardiology suggests good news for those who make a lie-in a non-negotiable part of their weekend.
It turns out people who "catch up" on sleep over the weekend have a 19% reduced risk of heart disease than those who get less "catch up" sleep.
This study followed participants for a long duration, using a large sample of people, which helps to give it more legitimacy.
It's not clear how much other factors were taken into account in the study, for instance having a family history of heart disease or the role of diet and lifestyle.
Another thing to bear in mind is that the results were presented rather than published and therefore didn't go through a peer-review process.
Peer review is important as it acts as a kind of quality control. A peer review evaluates the quality of a paper and whether or not it is suitable for publication.
However, the gold standard of adequate sleep for adults is to get at least seven hours each night. Consistent sleep and wake times make it more likely you'll reach this target.
Dr. Holliday-Bell, a board-certified physician and sleep specialist explained to Well + Good that weekend sleeping in isn't necessarily a bad thing.
If you are going to sleep in on the weekends, don't make it by much. Getting an extra hour of sleep probably won't make a huge difference.
The study also seems to be a bit of an outlier. There aren't many previous findings to back up that compensating sleep on the weekend is good for health.
For instance, going to sleep at 10 pm each night and waking up at 6 am each morning will mean you get a solid eight hours of sleep.
What's more, the research that has been completed in the past doesn't suggest that sleeping more at the weekend has any positive effect.
"I think getting a sufficient amount of sleep [on any given night] will always beat out losing sleep and will have a beneficial effect, even if it means throwing off consistency," she says.
Getting too little sleep, over time, raises your risk for many health conditions. Increased blood pressure, inflammation, and blood sugar can be caused by consistent sleep deprivation.
An increased risk of heart attack is associated with getting less than six hours of sleep on a consistent basis, according to a 2019 study in the Journal of the American College of Cardiology.
However, sleeping in for a lot longer could disrupt your circadian rhythm, which is also linked to a variety of health conditions.
Likewise, if you're an extremely sleep-deprived new parent, catching up on some sleep when you can is going to be beneficial for your health.
That being said, there are times when your body needs more sleep. If you're fighting a cold or flu, your body could do with the extra rest.
If you're consistently not getting enough sleep and don't know why, talk to your healthcare provider about it. They can offer advice and check for an underlying sleep disorder.
Sources: (Well + Good)
See also: What your sleep position says about your personality
Everyone's sleep needs are different. Depending on your age, health, and work schedule, you might require more or less sleep to function at your best.
Can you really catch up on lost sleep over the weekend? There seems to be a new take on this topic all the time. While regularly getting a solid seven to nine hours of sleep per night is recommended for adults, many of us will struggle to achieve this every week. A busy schedule, travel, or loud noises are just some of the reasons we might lose quality shut-eye during the week. But now, new research suggests catching some extra Z's on the weekend might help to balance out what you miss during the week.
Curious? Click on the link to discover if a weekend lie-in is good for your health!
Does sleeping in during the weekend lower your health risks?
The case for a weekend lie-in
HEALTH Lie-in
Can you really catch up on lost sleep over the weekend? There seems to be a new take on this topic all the time. While regularly getting a solid seven to nine hours of sleep per night is recommended for adults, many of us will struggle to achieve this every week. A busy schedule, travel, or loud noises are just some of the reasons we might lose quality shut-eye during the week. But now, new research suggests catching some extra Z's on the weekend might help to balance out what you miss during the week.
Curious? Click on the link to discover if a weekend lie-in is good for your health!