A recent study by the European Society of Cardiology has suggested that catching up on sleep during weekends may lower the risk of heart disease by up to 20%. This finding brings hope to many who struggle to get adequate rest during the workweek. However, the idea of ‘catching up’ on lost sleep isn’t without its challenges.
Dr Sudhir Kumar, a neurologist at Apollo Hospitals Hyderabad, in a separate post on X (formerly Twitter) posted before the study was released, mentioned: “If you lose just one hour of sleep, it could take four days to recover from that.”
Given these seemingly contradictory perspectives, the debate over whether weekend sleep can compensate for weekday deficits remains contentious.
The recovery from sleep debt is not linear (Source: Freepik)
Weekend sleep recovery and lower heart disease risk
Dr Chandril Chugh, the director of Good Deed Clinic and a senior consultant neurologist, tells indianexpress.com, “Weekend sleep recovery, or ‘catch-up sleep,’ may help mitigate some of the negative effects of chronic sleep deprivation, such as the risk of heart disease. While more research is needed, several factors could contribute to this protective effect.”
Dr Jagadish Hiremath, Cardiac Intensivist, concurs, “Weekend sleep recovery may lower the risk of heart disease by allowing the body to recover from the negative effects of sleep deprivation accumulated during the week.”
Catching up on sleep may lower inflammation by reducing markers like C-reactive protein (CRP), he says, which are linked to heart disease, and help regulate blood pressure, thereby reducing the risk of hypertension. It can also normalise stress hormones such as cortisol, decreasing stress and associated cardiovascular risks.
Additionally, sleep recovery might improve insulin sensitivity and metabolic function, promoting better heart health. Adequate sleep restores balance in the autonomic nervous system, which controls heart rate and blood pressure, and enhances endothelial function, lowering the risk of atherosclerosis. Finally, recovery sleep can stabilise the heart’s electrical system, reducing the risk of arrhythmias.
Does Dr Kumar’s statement align with the idea that weekend catch-up sleep can reduce heart disease risk?
As mentioned earlier, Dr Chugh asserts, research suggests that catching up on lost sleep over the weekend “only provides partial recovery.” He adds, “It does not fully reverse the negative effects of sleep deprivation accumulated during the week, such as elevated stress hormones, impaired metabolic function, and increased inflammation.”
Dr Hiremath says, “Dr Kumar’s statement that losing just one hour of sleep can take four days to recover points to the cumulative impact of sleep debt on the body. Sleep debt refers to the difference between the amount of sleep needed and the amount obtained. Even losing a small amount of sleep daily can accumulate into a significant sleep deficit over time.”
While catching up on sleep over the weekend can offer some cardiovascular benefits, he says, as noted by the potential 20% reduction in heart disease risk, it does not fully compensate for chronic sleep deprivation. “The recovery from sleep debt is not linear; it takes longer to recover from prolonged sleep deprivation than the amount of sleep lost,” he clarifies.
Dr Chugh agrees with Dr Hiremath, saying that while weekend catch-up sleep can offer some short-term relief, it is not sufficient to counteract the long-term effects of chronic sleep deprivation. “Relying on this strategy may provide a false sense of security, leading individuals to underestimate the importance of regular sleep.”
Practical tips for maintaining consistent sleep
According to Dr Chugh, these tips will help you get good sleep regularly:
Set a Regular Bedtime: Go to bed and wake up at the same time every day, even on weekends. This helps reinforce your body’s natural sleep-wake cycle.
Create a Sleep-Friendly Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Avoid using electronic devices before bed, as the blue light emitted can disrupt your circadian rhythm.
Prioritise Sleep Hygiene: Establish a relaxing bedtime routine, such as reading or taking a warm bath, to signal to your body that it’s time to wind down.
Manage Stress: Practice stress-reducing activities such as meditation, yoga, or deep breathing exercises to promote relaxation and better sleep.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
