This Weekend Activity May Reduce Heart Disease Risk by 20%, Study Suggests
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Key Takeaways
A new study suggests that catching up on lost sleep over the weekend may reduce heart disease risk by 20%.
Despite the preliminary findings, sleep experts recommend maintaining a consistent weekly sleep schedule for better heart health.
Insufficient sleep can lead to high blood pressure, obesity, and coronary artery disease.
Catching up on lost sleep during the weekends may reduce heart disease risk by 20%, according to a study presented at the European Society of Cardiology Congress 2024.
The study, which has not been peer-reviewed, consisted of self-reported data from over 90,000 people in the U.K. Biobank. Researchers found that people who got the most “compensatory sleep”—making up for lost sleep during the week—fared better in terms of heart health.
However, sleep experts recommend keeping a consistent sleep schedule instead of playing catch-up on the weekends.
“It is much healthier for our sleep, circadian rhythm, and overall health to sleep on a consistent schedule throughout the week and consistently get adequate sleep rather than have days with inadequate sleep followed by days of ‘extra’ sleep,” Alicia Roth, PhD, a sleep specialist at Cleveland Clinic’s Sleep Disorders Center, told Verywell.
Related: How to Prevent Cardiovascular Disease
Why Catching Up on Sleep Could Be Healthy
According to the Centers for Disease Control and Prevention (CDC), about one in three adults in the United States reported not getting enough sleep every day.
In the study, sleep deprivation is defined as getting less than seven hours of sleep per night. Although compensatory sleep isn’t ideal, sleep deprivation could be worse.
“Insufficient sleep can increase the risk of developing hypertension, obesity, arrhythmias, and coronary artery disease. All of these can cause long-term harm to [your] cardiovascular health if untreated,” said Jim Liu, MD, a cardiologist at The Ohio State University Wexner Medical Center.
In 2022, the American Heart Association added sleep as one of the core components of heart health, regarding sleep as important to your heart as diet, exercise, and nicotine avoidance.
Liu noted that the study was observational and not yet published, so it’s hard to draw a strong conclusion on compensatory sleep and heart health. “Still, the general message is that sleep is important for cardiovascular health,” he said.
Related: How Much Sleep Do You Need for a Healthy Heart?
How to Optimize Your Sleep Routine for Better Heart Health
Though sleeping in on the weekends might be enticing, it could lead to a phenomenon called “social jet lag.” Inconsistent sleep habits can disrupt your circadian rhythm, making you feel like you’ve switched time zones when it’s time to get out of bed on Monday morning.
Liu recommends being consistent with your sleep rather than trying to catch up on the weekends because there may be times when you can’t squeeze the extra time in.
In addition to sleep duration and consistency, sleep quality is also important, Liu said. There are some strategies you can follow to maintain good sleep hygiene:
Aim to go to sleep and wake up at the same time each day.
Limit caffeine and alcohol intake, especially right before bedtime.
Limit exposure to devices—smartphones, TVs, and laptops—right before bedtime.
Make sure your sleep space is dark and quiet.
What This Means For You
While the study suggests that weekend catch-up sleep may help, aiming for consistent, adequate sleep every night is healthier. A consistent sleep schedule promotes better heart health and reduces the risk of serious conditions like hypertension and coronary artery disease. Prioritize good sleep hygiene, including limiting screen time and sticking to a regular sleep schedule.
Read the original article on Verywell Health.
