Gaby
Trying to “catch up” on sleep over the weekend might seem like the perfect fix for a week of lost rest. But Professor Russell Foster, a sleep and circadian rhythm expert, says adding a few extra hours in bed on Saturday and Sunday is unlikely to make up the sleep deficit you’ve accumulated during the week. In fact, sleeping in on the weekends may even increase your fatigue.
The “Norm” of Sleep and Sleep Deprivation
A number of studies indicate that even 10 hours of sleep on the weekend won’t fully restore your cognitive performance. Instead, it can throw off your body’s internal clock and make it harder to fall asleep at night. Professor Foster explained to reporters from the Daily Mail why sleeping in isn’t always the best way to catch up on lost sleep.
The sleep expert notes that a person isn’t well-rested if they struggle to perform at their peak during the day. On average, people need about 8 hours of sleep per night, though a “healthy range” can be anywhere from 6 to 10.5 hours.
According to Professor Foster, people who fall within this range and don’t feel exhausted during the day need not worry. But for those who regularly experience fatigue, irritability, impulsiveness, and cravings for sweets or caffeinated drinks, they likely need more time in bed. Still, making up lost hours by sleeping in on the weekends isn’t the best solution.
Weekend Sleep Helps If You Go to Bed Earlier
Professor Foster adds that if you’re only getting 4–5 hours of sleep, it’s clear you’re not well-rested. Laboratory studies have shown that even getting up to 10 hours of sleep on the weekends won’t let you fully catch up on what you lost by Monday.
For people who sleep about 30 minutes less each night and have a slight sleep deficit, this may not cause serious harm. However, Professor Foster points out that weekend sleep can negatively affect your biological clock if it keeps you from getting outside in the morning. He explains that exposure to morning light helps your body wake up and makes it easier to fall asleep at night.
Professor Foster advises people suffering from sleep deprivation to go to bed earlier in the evening and stick to their usual daily routine. He says it’s fine to get a little extra sleep on the weekends, but prioritize going to bed earlier rather than later.
