We all know that sleep plays a big role in our lives – in fact, we spend about a third of our lives sleeping (not including naps)! And we also know from experience that getting the right amount of sleep can mean the difference between you having a great day or a bad one.
Yup, we’ve all felt it: the feeling of pulling an all-nighter that leaves us exhausted; or sleeping long into the afternoon past the recommended 8-hour time frame and only to wake up feeling groggy. Neither of the two is considered good sleep.
Many university students and workers have tried compensating for lack of sleep by offsetting it on less busy days, particularly weekends. And yes, this does seem like a good idea at first glance. However, is it really a good idea to sleep in on the weekends? Is it the healthy thing to do after a hectic week? Is there really such a thing as catching up on lost hours of a good night’s sleep? Or are you better off getting enough sleep regularly?
Let’s Talk About Sleep Debt
Sleep debt is a common issue that affects many people, and it occurs when we consistently don’t get enough good sleep each night. This lack of good sleep can accumulate over time, resulting in sleep debt. Catching up on lost sleep and sleeping in on the weekend is a common way to try to address sleep debt, but it’s important to note that it’s not a permanent solution. The only way to truly overcome sleep debt is by establishing good sleep habits and consistently getting enough hours of sleep on the weekdays.
Addressing sleep problems is crucial when it comes to getting a good night’s sleep. Many doctors and sleep experts agree that less sleep quality puts you at a higher risk of several health issues, including fatigue, irritability, and poor cognitive function.
However, getting enough good sleep has numerous health benefits, including improved mental health, reduced risk of chronic disease, and improved immune function. By prioritizing good sleep habits, practising sleep hygiene, and ensuring that we consistently get a full night’s sleep, we can improve our overall health and well-being.
Will Sleeping In on the Weekend Help Repay My Sleep Debt?
A recent study from Stockholm University put this query to the test and gave some interesting results:
Based on survey responses from a sample of more than 43,000 Swedish individuals over a 13-year period, the results showed that longer sleep on weekends may compensate for some sleep deficit you may have had during weekdays.
The sleep researchers state in their study that “the results imply that short (weekday) sleep is not a risk factor for mortality if it is combined with a medium or long weekend sleep” indicating that it may be ok to sleep a little bit longer on the weekends after a tiring week without any long-term detrimental effects.
But don’t make this an excuse to mess up your internal clock!
In the same study, the “results on sleep duration in terms of sufficient or insufficient recovery or compensatory sleep is speculative.” More research needs to be done to support these findings. Put this in comparison with many other studies that show that having a regular sleep schedule is much healthier than having an irregular sleep pattern.
Your body isn’t an energy bank and you can’t just “deposit” a large number of hours of sleep on one day and expect to stay awake and energised with minimal sleep every day after that. It’s still important to get a consistent amount of sleep time each day throughout the week.
So, don’t mess with your circadian rhythm too much! Maybe you can sleep in on the weekends every now and then after a busy week, but remember, it’s always better for your body to get a healthy pattern of sleep that it can get used to. Don’t make the weekends your excuse to get insufficient sleep on the weekdays, sleeping in regularly on the weekends does not necessarily promote healthy sleep and instead can disrupt you from developing good sleep habits.
So, How Should I Catch Up on Sleep Hours?
Catching up on sleep is crucial for sleepers who experience chronic sleep deprivation and excessive sleepiness throughout the workweek. While we advocate for sticking to healthy sleep schedules, there are several strategies that can help with catching up on missed sleep.
One way is to create a relaxing sleep environment, using techniques such as meditation, drinking tea before bed, or even aromatherapy to help calm the mind and promote relaxation. Melatonin, a hormone that regulates sleep, can also be used to help reset the body’s natural sleep-wake cycle. Sleep medicine like melatonin supplements are available over-the-counter and can also be helpful in certain situations. Don’t forget to consult your doctor before taking any sleep medicine especially if you have any known sleep disorders.
Research also suggests that keeping the bedroom cool can help lead to restful sleep and the development of good sleep hygiene, a cool room lowers the body temperature is another strategy commonly employed that can play a significant role in achieving better sleep
However, it’s important to note that while catching up on missed sleep can be helpful in the short term, it’s not a permanent solution for chronic sleep deprivation and your overall wellness. Consulting with a healthcare professional and incorporating good sleep habits can help sleepers get back on track to a healthy and restful sleep routine.
Want to make your lie-ins more enjoyable or even your weekday sleep schedules? Check out the ecosa silk pillowcase. Made from 100% mulberry silk, it’s so soft it feels like you’re lying down on a cloud. Plus, it’s great for your skin and hair too! So even if you do sleep in, you won’t be waking up with skin creases and a bed head.
Have a happy weekend!