People who enjoy a weekend lie-in could be onto something, as a new study found those who ‘catch up’ on lost sleep at weekends may potentially lower their risk of heart disease by up to 20%.
Researchers examined data from more than 90,000 people, which suggested compensating for lack of sleep during the week with some extra time in bed at weekends could help mitigate the negative effects of sleep deprivation.
The study, from the National Centre for Cardiovascular Disease at Fuwai Hospital, Beijing, found that sleep-deprived people with the most ‘catch-up’ sleep at weekends saw their risk of heart disease fall by a fifth, compared to those who had no extra shut-eye or slept even less at weekends.
But, we are often told that sticking to regular bedtime and waking routine is key when it comes to optimal sleep. So, is catching up on lost sleep at the weekend good for us after all?
What are the positives and negatives of lie-ins?
Having an extra few hours of slumber at the weekend after a tiring week might help improve your mood.
“Although lie-ins are no substitute for good sleep hygiene, an extra hour or so will do you no harm, and may improve your mood,” says Theresa Schnorbach, psychologist and sleep scientist working with Emma – The Sleep Company.
Sleep is also vital for repairing our minds and bodies.
“Sleep helps to refresh your body and recover from the day’s physical activity,” explains Schnorbach. “Sleep also impacts brain function.
“The early stages of sleep are restorative; this is the stage of sleep that helps improve your memory, learning, reaction time and logistical reasoning,” she adds. “Sleep deprivation has been found to reduce the sensitivity of receptors and communication between brain regions, ultimately changing the makeup of the brain.”
People living with chronic health issues may also benefit from getting more sleep when they can – especially during periods of heightened fatigue or stress. The same may be true for new parents, for example, making the most of any opportunity to top up on lost sleep elsewhere in the week.
“Different chronic health issues can impact your rest in different ways,” explains Schnorbach. “If you’re frequently finding mornings very difficult, are regularly tired during the day, or have any other concerns around your sleep, I would recommend speaking with your doctor.”
Oversleeping can have a negative impact too
However, generally speaking, oversleeping regularly could have negative consequences on our health and wellbeing in the long run too, says Schnorbach.
“Although lie-ins can be beneficial, it’s important to watch exactly how much sleep you are getting,” she advises. “If you are sleeping more than nine hours per night, this could be detrimental, as oversleeping is associated with many health problems and can affect concentration and mood.”
Irregular sleeping patterns can disturb your body’s natural sleep-wake cycle.
“If you sleep in late, this disrupts your natural sleep cycle and is likely to mean you will have trouble falling asleep if you go to bed at the same time, as usual, that night,” explains Dr Deborah Lee, sleep expert working with Get Laid Beds. “Sleeping in can throw off your body’s internal clock, leading to difficulties falling asleep at night.
“Erratic sleep patterns can also wreak havoc on overall health, contributing to anxiety and other health issues.”
Why is consistency important for sleep?
Catching up on lost sleep at the weekend may help you feel rejuvenated in the short term – and as the new heart disease study suggests, could benefit your long-term health when you are sleep-deprived during the week. But ideally, if possible, many sleep experts believe sticking to a regular sleep routine is helpful overall.
“One of the best things you can do for your sleep is keep a regular sleep schedule – even on the weekends,” recommends Schnorbach. “By sticking to a routine, your body will learn when sleep is due and prepare itself accordingly by producing the hormones that aid your sleep.”
Lee adds: “Ideally, we should all try to sleep well and get seven hours of good quality sleep every night. It’s far better to work on your everyday sleep regime, than to ignore the need for sleep during the week, and only face up to it on the weekends.”
