The takeaway: Sleeping an extra one to two hours on weekends may help make up for lost sleep, but if sleep times shift substantially between weekdays and weekends, you may lose another important element of sleep: regularity.
The U.S. CDC recommends that adults aged 18–60 get at least seven hours of sleep a day and suggests going to bed and waking up at the same time every day. In addition to getting enough sleep, sleep quality—sleeping soundly without frequent awakenings and waking refreshed—also matters.[1]
Does weekend catch-up sleep help?
A consensus of experts convened by the National Sleep Foundation concluded that if people did not get enough sleep during the week, an additional one to two hours of sleep per day on nonworkdays may help most people. However, this does not mean that weekday sleep deprivation can be deliberately repeated.[2]
Studies have observed benefits from recovery sleep, but the extent of sleep deprivation and daily routines vary from person to person. If sleeping late makes it difficult to fall asleep on Sunday night and makes waking up on Monday harder, the way you catch up on sleep needs to be adjusted.
What is “social jetlag”?
Social jetlag refers to a condition in which sleep times differ substantially between weekdays and weekends, causing the body’s internal clock to fall out of sync with social schedules. The American Heart Association explains that sleep health should be considered across multiple dimensions, including duration, continuity, timing, satisfaction, regularity and daytime functioning.[3]
An association has been reported between irregular sleep and cardiovascular and metabolic risks, but more clinical-trial evidence is needed to determine how much improving regularity reduces those risks. An association should not be immediately treated as causation.[3]
Practical ways to keep sleep times consistent
1. Fix your wake-up time first
Rather than forcing yourself to go to bed earlier, keep your wake-up time similar each day and get some morning light. Even on weekends, avoiding a wake-up time that is excessively later than on weekdays can make it easier to protect your sleep the following night.
2. Catch up on lost sleep within a one- to two-hour range
If you fell short during the week, there is no need to completely prohibit weekend recovery sleep. However, instead of sleeping late into the afternoon and pushing back nighttime sleep, try waking only slightly later than usual or taking a short nap in the early afternoon.[2]
3. Keep a sleep diary for two weeks
Record when you fall asleep, nighttime awakenings, your wake-up time, naps, caffeine and alcohol use, and exercise. The CDC also advises that a sleep diary including these items can be used when evaluating recurring sleep problems.[1]
FAQ
If I sleep five hours on weekdays and 10 hours on weekends, isn’t the average acceptable?
It is difficult to consider sleep adequate based on a simple average alone. Repeatedly getting too little sleep on weekdays and having a large difference in sleep times on weekends can leave problems with daytime functioning and regularity.
What should I do if I cannot fall asleep even when I go to bed at the same time every day?
Rather than staying in bed and forcing yourself to sleep, first review whether you have a consistent wake-up time, stay active during the day, limit caffeine in the afternoon and evening, and reduce electronic-device use before bed. If insomnia recurs, the cause needs to be evaluated.[1]
What sleep-related signs mean I should see a doctor?
Consult a healthcare professional if severe daytime sleepiness persists despite getting enough sleep, or if you snore and stop breathing, experience recurring insomnia, or become drowsy while driving. Conditions such as sleep apnea may not be resolved through lifestyle changes alone.[1]
DERME VERDICT
Weekend recovery sleep is an emergency repair tool, not a license for weekday sleep deprivation. Adults should first secure at least seven hours of sleep and reduce the difference between weekday and weekend schedules, starting with their wake-up time. After checking your patterns with a two-week sleep diary, seek an evaluation for sleep disorders if fatigue persists.
