The Right Way to Catch Up on Sleep

November is recognized as National Sleep Comfort Month, a time to focus on healthier sleep habits and the factors that affect rest. It’s also a good moment to address a common question. After a week of short nights, does sleeping in on the weekend actually help?

A survey of nearly 8,000 adults found that nearly half regularly sleep in on weekends, and the need is real. Adults generally need seven to nine hours of sleep each night, yet the U.S. Centers for Disease Control and Prevention estimates that 1 in 3 adults don’t get enough.

Missing sleep creates what experts call sleep debt, the gap between the sleep the body needs and the sleep it receives. 

Catching up does work, but only partially. Evidence points to a sweet spot of about one to two extra hours, and studies have linked weekend catch-up sleep among short weekday sleepers to a lower risk of heart disease, dementia and metabolic syndrome. A weekend does not erase a week of short nights, however. Research has found that even six nights of short sleep can impair the body’s ability to regulate blood sugar, and one small study suggests that recovering from a single lost hour can take up to four days. Sleep specialists say recovery takes days to weeks, not a weekend. As such, several habits can make catching up more effective:

• Add 30 to 60 minutes to your nightly sleep until you feel rested, instead of relying on one long lie-in.
• Keep a consistent bedtime and wake time, aiming for at least seven hours of sleep.
• Take an afternoon nap of under 30 minutes, as longer naps can leave you feeling sluggish.
• Keep the bedroom cool, dark and quiet, and avoid screens, alcohol and heavy meals close to bedtime.

Individuals who stay tired despite getting enough sleep may wish to speak with a healthcare provider. Conditions such as sleep apnea, insomnia and restless legs syndrome can interfere with rest, and each can be treated.

Download our November Live Well, Work Well newsletter to learn more!