Buzz
In an ideal scenario, everyone would adhere to a consistent bedtime, achieve the recommended seven to nine hours of uninterrupted sleep, and awaken feeling revitalized at the same hour daily. However, while this is the ideal, many of us relish the opportunity to indulge in extra rest when the weekend arrives. So, how detrimental is it to sleep in on weekends?
The impact hinges on whether you're meeting your overall sleep needs
“If you find yourself needing to sleep in on weekends by more than an hour beyond your usual wake-up time, it’s a sign that you’re not getting sufficient sleep during the week,” explains sleep expert Amy Bender. This lack of adequate sleep—rather than the act of sleeping in itself—is likely the root of the issue.
For many, wake-up times vary by two hours or more between days off and work or school days, indicating a misalignment between our internal body clock and the schedules we must follow. This phenomenon, often referred to as
Some studies suggest that irregular sleep patterns may be more detrimental to our health than consistently getting less sleep. If this holds true, it would support the idea of maintaining a fixed wake-up time every morning. However, Bender notes that this research is “not entirely conclusive,” and she advises against intentionally cutting back on sleep for the sake of consistency. “Further research is needed,” she adds.
If going to bed earlier isn’t an option, naps can help compensate for lost sleep. Bender suggests two types of naps, depending on your available time and sleep needs:
A 90-minute nap allows you to complete a full sleep cycle, including REM sleep. For optimal results, avoid setting an alarm.
A 20-minute power nap can alleviate fatigue. Set an alarm for 30 minutes to allow time to relax before falling asleep.
You can “bank” sleep in advance for later use
If you anticipate a busy schedule that will cut into your sleep—such as travel or an early morning event—you can prepare by banking sleep beforehand. This could involve going to bed earlier for several consecutive nights. “By building a surplus, you reach your peak sleep potential,” Bender explains, “which helps you cope with periods of sleep deprivation.” She particularly advocates this approach for athletes preparing for competitions.
While consistent, quality sleep is ideal, banking sleep can be a useful strategy when you foresee a shortage of rest on a specific day. Incorporate naps and earlier bedtimes into your routine, not just sleeping in. This approach, especially over the weekend, may help mitigate fatigue later in the week.
