Sleep eight hours a day religiously is for many a goal that they almost never manage to achieve, since the alarms sound too early and the days lengthen, accumulating a dream debt which we tried to settle on Saturday morning. But here the question is obligatory: are we achieving anything by sleeping 10 hours on Saturday?
The answer. Here science has wanted to investigate the debate about whether doing this recovery sleep technique on weekends is useful or is a temporary patch. And the truth is that there are endless different options that mean we don’t have a ‘yes’ or a ‘no’.
Cardiovascular shield. At first glance, science seems to agree with people who decide that the weekend is for sleeping, since several studies suggest that it is quite positive for our health. One of these analyzed more than 90,000 people and concluded that the group that accumulated more compensatory sleep on the weekend had a lower risk of developing heart disease. And more specifically, these people had up to 20% less risk of suffering from coronary heart disease.
On the other hand, another study used data from the NHANES surveys carried out in 2018 and noticed an association between recovering hours of sleep and a lower prevalence of cardiovascular diseases, which is something that stands out especially in patients who slept less than 6 hours during the week.
There is small print. In science there are contrary points, since researchers, when they affirm measurement methods and look beyond self-completed questionnaires, reality is more complex. Here is a study with 70,000 people who used accelerometers to objectively measure sleep threw cold water on previous evidence by pointing out that compensatory weekend sleep is not associated with lower mortality or fewer cardiovascular events.
More alterations. Apart from all this, different scientific reviews point out that the evidence is heterogeneous, pointing out that sleeping more on the weekend does not always manage to correct problems such as insulin sensitivity, which is altered after previous days of sleep restriction. And it is known right now that biologically, lack of sleep triggers complex processes such as insulin resistancethe activity of the sympathetic nervous system and systemic inflammation.
And all this cannot be fixed in a silly weekend of sleeping a few more hours, since a much longer sleep regulation would be needed to once again have an optimized biological system.
Beyond the heart. Although we usually focus on the engine of our body, the reality is that there are effects much further than that. In the case of mental health, science suggests that weekend recovery carries a lower risk of depression.
But other articles on health-related quality of life suggest that the “optimal” duration of recovery sleep is not the same for everyone, and can vary greatly depending on the sex and chronotype of each individual.
The verdict. Right now science tells us that there is an association, but not a proven coincidence. In this way, trying to pay off your sleep debt on the weekend is undoubtedly better than continuing to sleep little seven days a week, but it is not a metabolic time machine. What you have to keep in mind is that the final effect will depend on how much deficit you carry during the week and how many hours you try to achieve, but in the end the medical advice that we should stick with is that the objective is to have consistency in daily rest so that it is as optimal as possible.
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