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Here's how to catch up on sleep, the right way
BBC • • general
Key Points:
- Nearly half of US adults regularly sleep in on weekends, with teenagers having the longest weekend lie-ins, likely to compensate for weekday sleep deficits.
- Catching up on sleep during weekends can disrupt the sleep homeostat and circadian rhythm, potentially causing later sleep times and perpetuating a cycle of insufficient weekday sleep.
- Research shows that while weekend catch-up sleep can partially reverse some physiological effects of short sleep, such as immune and metabolic impairments, it cannot fully counteract cognitive deficits like reduced vigilance.
- Large-scale studies indicate that weekend catch-up sleep may reduce mortality risk and lower the chances of high blood pressure, dementia, and metabolic syndrome among habitual short sleepers.
- Experts suggest a "sweet spot" of one to two extra hours of weekend sleep is beneficial for mental health and inflammation reduction, emphasizing the importance of catching up on sleep rather than maintaining strict schedules.
