Weekend Sleep Catch-Up: A Way to Partialy Rectify Weekday Sleep Shortages
On a lazy Sunday evening, you're hit with a dreadful thought - the looming week ahead. There's a mountain of work to catch up on before that early morning meeting on Tuesday, and you're anticipating a late-night concert on Friday. To top it off, you still need to whip up a batch of brownies for your kid's class fundraiser tomorrow. Figuring out a 10 p.m. bedtime seems impossible now.
Now, take a deep breath. Let's see if those weekend snoozes can truly help us recover from our sleep debt. We consulted sleep medicine specialist Nancy Foldvary-Schaefer, DO, MS.
Sleep debt, as straightforward as it sounds, is the gap between the sleep you require and the sleep you actually get. Most adults should aim for between seven to nine hours of sleep per night, as agreed upon by experts[3]. A week of six-hour nights would rack up a seven-hour sleep debt[3]. Scary, huh? Studies suggest that approximately one-third of U.S. adults aren't even getting the necessary seven hours of sleep each night[3].
Without addressing your sleep debt, you'll start experiencing unfavorable symptoms such as drowsiness, irritability, and impaired memory and decision-making abilities[3]. Over time, these consequences can escalate to pose serious threats to your physical and mental health[3].
So, what's the deal with weekend catch-up sleep? In the past, sleep experts believed you couldn't regain lost sleep, but recent research hints that light restoration might be possible[4]. A long-term study from 2018 found that individuals catching up on sleep during the weekends lived longer than those who remained consistently sleep-deprived[4].
Fast forward two years, and another study proved that weekend catch-up sleep was associated with better health outcomes, as well as reduced inflammation[2][5]. However, it's crucial to note that these studies are far from definitive, with some suggesting that weekend catch-up sleep is only effective in certain situations[4].
However, oversleeping on weekends can cause its own set of problems, including depression, cognitive impairment, and an increased risk of heart disease, diabetes, and obesity[2][6]. To reap any benefits of weekend catch-up sleep, it's crucial to avoid oversleeping and aim for a healthy seven to nine hours of sleep[6].
Staying awake until midnight on Friday and Saturday won't help you completely eradicate your sleep debt[6]. Instead, Dr. Foldvary-Schaefer suggests tackling your sleep debt slowly but steadily by opting for earlier bedtimes, taking short naps during the day, and adjusting your schedule when possible[6]. And don't worry, research shows that sleep-deprived individuals sleep more deeply[2][7].
To prevent sleep debt in the future, try following these six tips:
- Maintain a consistent sleep-wake schedule.
- Take short naps, if possible.
- Establish an evening routine.
- Minimize screen time before bed and embrace the darkness.
- Limit caffeine consumption.
Remember, good sleep hygiene is just as essential as personal hygiene. Prioritize getting the recommended seven to nine hours of sleep each night to ensure optimal health!
Based on the research conducted by sleep medicine specialist Dr. Nancy Foldvary-Schaefer, weekend catch-up sleep might help in recuperating from sleep debt. However, it's vital to avoid oversleeping during weekends as it can lead to harmful health effects such as depression, cognitive impairment, and an increased risk of heart disease, diabetes, and obesity. To manage sleep debt effectively, consider having earlier bedtimes, taking short naps during the day, and adjusting your schedule when possible. Moreover, maintaining a consistent sleep-wake schedule, establishing an evening routine, minimizing screen time before bed, and limiting caffeine consumption are important for good sleep hygiene, ensuring better health outcomes in the long run.
