Maintaining a regular sleep schedule can be challenging, especially during a busy week when your best intentions go awry. Naturally, many of us turn to weekend sleep-ins to catch up on lost rest. According to new research, this habit might be more beneficial than previously thought—it could even lower your risk of heart disease by 19%.
Weekend Catch-Up Sleep and Heart Health
A recent research abstract, soon to be presented at the European Society of Cardiology’s annual congress, suggests that catching up on sleep over the weekend might help reduce the risk of developing cardiovascular diseases such as heart disease, heart failure, atrial fibrillation, and stroke.
Yanjun Song, a coauthor of the study from the National Center for Cardiovascular Disease at Fuwai Hospital in Beijing, noted that the benefits of weekend sleep are especially significant for individuals who consistently get inadequate sleep during the weekdays.
Insights from the Study
The study analyzed data from 90,903 participants in the UK Biobank, a large-scale study following the health outcomes of over 500,000 people aged 40 to 69 in the United Kingdom. The participants' sleep patterns were monitored using activity-tracking devices, and they were grouped based on how much they compensated for lost sleep during weekends.
After nearly 14 years of follow-up, the results showed that the group with the most compensatory sleep on weekends was 19% less likely to develop cardiovascular issues compared to those who compensated the least.
The Impact of Sleep Deprivation
For those who regularly get less than seven hours of sleep per night, catching up on sleep during the weekend was associated with a 20% lower risk of heart disease. Dr. Nieca Goldberg, medical director of Atria New York City, highlighted that while the study focused on the UK population, its findings emphasize the negative effects of chronic sleep deprivation on heart health.
A Mixed Bag of Results
While the findings are promising, experts advise caution. Dr. Nour Makarem, an assistant professor at Columbia University’s Mailman School of Public Health, pointed out that previous research on weekend sleep catch-up has shown mixed results. Some studies suggest that inconsistent sleep patterns can lead to heart disease, while others have linked weekend catch-up sleep to weight gain, poor diet, and reduced insulin sensitivity.
Dr. Martha Gulati from Cedars-Sinai Medical Center added that while the latest research is intriguing, more consistent sleep patterns throughout the week are still the best approach for heart health.
How Sleep Supports Heart Health
The researchers accounted for genetic risk factors in their analysis, which adds credibility to their findings. Sleep is known to support heart health by helping maintain healthy blood glucose and blood pressure levels, promoting better dietary choices, and reducing the risk of obesity. Dr. Goldberg emphasized that lack of sleep can lead to numerous heart issues, including high blood pressure, high cholesterol, heart attacks, obesity, diabetes, and stroke.
Unanswered Questions and Recommendations
Despite the promising results, there are still unanswered questions. For instance, is there a threshold for too much sleep on weekends? How much daily sleep is necessary to avoid needing catch-up sleep? And do those who maintain a consistent sleep schedule fare even better in terms of heart disease risk?
To promote heart health, experts recommend aiming for at least seven hours of sleep each night and maintaining a consistent sleep routine. If you struggle with sleep, it’s important to discuss it with your doctor. As Dr. Goldberg reminds us, "You are the best advocate for your health."
