Study links more weekend sleep to lower risk of heart disease

For this study, researchers collected data from more than 90,000 participants using the UK Biobank database. Nearly 20,000 participants reported sleep deprivation, which the study defines as getting less than seven hours of sleep per night. The remaining participants said they occasionally had a bad night’s sleep, but they did not meet criteria for sleep deprivation. After following participants for 14 years, the study authors found that those who got the most compensatory sleep (i.e., the most “catch-up” sleep on the weekends) were less likely to have heart disease than those who got the least compensatory sleep (i.e., the least “catch-up” sleep).

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So what does all this mean for the average (and perhaps slightly sleep-deprived) person? Should we all be sleeping in on the weekends to improve our heart health, especially if we’ve been sleeping poorly all week? We spoke to physician and board-certified sleep specialist Angela Holliday-Bell, MD, to find out more.

What does this research mean? (Is it reliable?)

This study is large and followed people for over a decade, which gives both points of credibility. But there are a few caveats to keep in mind.

First, like many observational studies, this study found a link between sleep factors and heart disease, but an association does not mean that these sleep factors Certainly cause or prevent heart disease.

In addition, it is unclear whether and to what extent the researchers took into account other risk factors for heart disease in the participants, such as family history and diet (Well+Good contacted the study authors for an interview but did not immediately receive a response).

In addition, from a more technical perspective, the study was presented in a medical journal rather than published, so it may not have undergone a peer-review process (where other medical professionals give their opinions on the reliability of the study design and findings).

Additionally, there aren’t many previous findings that suggest that “catching up on sleep” is good for your heart health. In fact, much of the research done so far has failed to show a positive effect of getting more sleep on the weekends.

What we do know? Not getting enough sleep on a consistent basis can increase your blood pressure, blood sugar levels, and inflammation, all of which are bad for your heart, according to Harvard Health Publishing. And according to a January 2019 study in the Journal of the American College of CardiologySleeping less than six hours per night is regularly associated with an increased risk of heart attack.

According to Dr. Holliday-Bell, sleeping in on the weekends isn’t necessarily a bad thing: “I think getting enough sleep (on any given night) is always better than sleep deprivation and has a beneficial effect, even if it means disrupting your sleep pattern,” she says.

But, she adds, consistently getting enough sleep — at least seven hours a night for adults, according to the Centers for Disease Control and Prevention — is still the gold standard to aim for. And sticking to a consistent sleep schedule should help you meet that goal. For example, going to bed at 10 p.m. and waking up at 6 a.m. every day will give you eight hours of sleep a night.

If you’re going to sleep in, set a time limit

Timing is key here, says Dr. Holliday-Bell. She typically recommends people only sleep an extra hour or so if they’re going to do it on the weekend. “I’ve always taken the position that it’s okay to sleep an hour or so extra, but sleeping any longer than that is more likely to disrupt your circadian rhythm, which has been linked to several health problems, including some forms of cancer²“, she says.

That being said, if you are sick (for example, if you have the flu or a cold), or extreme Dr. Holliday-Bell says adding a few extra naps can actually help when it comes to health issues.

Keep in mind that everyone’s sleep needs vary greatly depending on factors like age, work schedule, health, and more. If you feel like you’re not getting enough sleep overall and are concerned about the effects on your health, talk to your doctor. He or she can give you advice or even refer you for a sleep study to make sure you don’t have an underlying sleep disorder.