Catch up on Zzz’s: More weekend sleep linked to less heart disease risk

Does it seem impossible to get at least seven hours of sleep a night during the workweek? This benchmark is what the American Academy of Sleep Medicine advises as a baseline for good health. Luckily, you really can catch up on your rest on the weekends. Sleeping in on weekends could reduce your risk of heart disease by 20%, according to a study presented at a recent meeting of the European Society of Cardiology (ESC).

This finding contrasts with previous research that showed that extra sleep on weekends could not compensate for the loss of a regular, adequate sleep schedule during the week, with consistent sleep and wake times.

The new report, presented by study author Yanjun Song, of China’s National Center for Cardiovascular Disease, states that sufficient compensatory sleep is linked to a lower risk of heart disease. The effect is especially notable among people who regularly experience insufficient sleep on weekdays.

The study consisted of almost 91,000 participants, of whom 21.8% reported that they regularly slept less than seven hours per night. The participants were divided into four groups of roughly equal size. They were sorted based on who slept the least per night and who slept the most per night. The team then calculated each participant’s risk of heart disease.

The research team followed up with the participants 14 years after their initial assessments. Their individual hospital and death records were examined for evidence of coronary artery disease, heart failure, heart rhythm irregularities, and strokes.

Results show the group that slept the most on weekends was 19% less likely to develop heart disease during the 14 years following the initial assessment. Similarly, among the participants who identified themselves as sleep-deprived, those who “caught up” on sleep on the weekends had a 20% lower risk of developing heart disease than those who got the least amount of weekend sleep.

The ESC study authors said that they intended this research to rectify a lack of evidence about whether compensatory sleep could improve heart health, measured as the risk for heart disease. Previous studies have been inconsistent in their findings. Many directly contradict the results of this study. It has previously been presented to the public that “sleeping in” on weekends could not compensate for less than sufficient sleep on weekdays in terms of heart health.

One study in 2020, for example, found that an irregular sleeping pattern could interfere with the biological sleep-wake patterns felt by the body (circadian rhythms) and, thus, contribute to heart disease risk.

Another study from 2019 found that weekend sleeping in did not compensate for the metabolic damage done by midweek sleep deprivation, measured in terms of obesity, diabetes, heart disease, and other metabolic parameters.

The ESC study authors also noted some factors which limited their research. More than 75% of the participants did not report getting less than seven hours of sleep during the week. That reduced the relevance for many of the people included in the study.

Also, the data relied on individuals reporting their sleep habits, which may not be accurate.

It was not reported what other forms of treatment participants may have received during the 14 years between evaluations. Some may have taken other measures to improve or neglect their heart health, such as treatment for elevated blood pressure, treatment for elevated cholesterol, modifications of tobacco use, or exercise.

For these reasons, the study is of limited use, although it is being widely reported, probably due to its contrast with previous studies. There has been no change in sleep behaviors suggested by the American Academy of Sleep Medicine. Their recommendation remains at a minimum of seven hours of sleep per night with regular sleep and wake times throughout the week, including weekends.