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Trying to “catch up” on sleep during the weekend might seem like the perfect way to get the much-needed rest we’ve been missing throughout the workweek. However, Professor Russell Foster, a sleep and circadian rhythm expert, says that adding a few extra hours in bed on Saturday and Sunday is unlikely to make up for the sleep deficit accumulated during the week. In fact, sleeping in on the weekends may even exacerbate fatigue.
The “Norm” of Sleep and Sleep Deprivation
A number of studies indicate that even 10 hours of sleep on the weekend won’t restore your cognitive abilities to the necessary level. In reality, it can disrupt your body’s internal clock, making it even 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 is not well-rested if they struggle to perform at their peak during the day. On average, people need about 8 hours of sleep per night, although a “healthy range” can be anywhere from 6 to 10.5 hours.
According to Professor Foster, those who fall within this range and do not feel exhausted during the day need not worry. However, for those who regularly experience fatigue, irritability, impulsiveness, and cravings for sweets or caffeinated drinks, it’s likely that they need more time in bed. Yet, compensating for lost hours by sleeping in on the weekends is not the best way to achieve this.
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 that you’re not well-rested. Laboratory studies have shown that even getting up to 10 hours of sleep on the weekends won’t allow you to catch up on what you’ve lost by Monday.
For those who sleep about 30 minutes less each night and have a slight sleep deficit, this may not cause significant harm. However, as Mr. Foster points out, weekend sleep can negatively impact your biological clock if it prevents you from getting outside in the morning. The expert explains that exposure to morning light helps the body wake up and fall asleep more easily.
Mr. Foster advises those suffering from sleep deprivation to go to bed earlier in the evening and stick to their usual daily routine. He adds that while it’s okay to get some extra sleep on the weekends, it’s essential to go to bed earlier rather than later.
