Weekend catch-up sleep benefits and recovery guidelines

Sleeping more on weekends can help make up for a temporary lack of sleep. However, it does not undo all the effects of repeated sleep loss. Start by getting enough sleep on weekdays. It is also best not to change your bedtime and wake-up time too much on weekends.

The sleep duration recommendations are based on the CDC's guidance dated May 15, 2024.

How much does catching up on sleep on weekends help?

Catch-up sleep can help, but there are limits to what it can restore. NIH explains that sleeping more the day after getting too little sleep can be beneficial. It also advises that making up for each week's lost sleep only on weekends is not enough. See NIH's explanation of sleep health.

Sleep debt is the accumulated shortfall from sleeping less than you need. Unlike a bank debt, it cannot all be paid off simply by adding hours. Feeling less sleepy is also not enough to tell whether all bodily functions have recovered.

A 2019 experiment allowed weekend catch-up sleep after sleep restriction. When sleep was restricted again afterward, insulin sensitivity decreased. This refers to how well the body responds to insulin. The study reported that weekend catch-up sleep alone did not prevent the metabolic effects of repeated sleep loss. Original study details

These results alone do not establish that sleeping more on weekends is itself harmful. Temporary catch-up sleep and repeated sleep loss should be distinguished. If you need catch-up sleep, also examine why you are not getting enough sleep on weekdays.

How much sleep do adults need?

Adults aged 18 to 60 are advised to get at least 7 hours of sleep a day. The recommended range varies with age. Do not apply a rule that 6 hours a day is enough for every age group.

The table reproduces the CDC's guidance dated May 15, 2024. The original age-specific recommendations are available in the CDC's About Sleep. Even if you get the recommended hours, you should examine your sleep quality if you wake frequently or remain sleepy during the day.

If you plan to wake early in the morning, adjust your bedtime as well. Falling asleep at 12 midnight and waking at 5 a.m. gives you 5 hours of sleep. Time spent falling asleep must be subtracted separately. This schedule provides less sleep than recommended for adults aged 18 to 60.

An example of calculating social jetlag

Social jetlag describes the difference in sleep timing between weekdays and days off. It is often measured by comparing the midpoint of sleep during the two periods. The sleep midpoint is halfway between falling asleep and waking up. The origins of the concept can be found in the 2006 study on social jetlag.

The following is a hypothetical example to explain the time difference. The calculation assumes that the person falls asleep immediately at the times shown. It also assumes no time awake during sleep.

In this example, the difference in sleep midpoints is 3 hours. Weekend sleep is 2 hours longer than weekday sleep. Both the amount and timing of sleep have changed.

This calculation is not a diagnostic test result. It also does not mean that the actual body clock has shifted by exactly 3 hours. The sleep midpoint may also reflect the effects of making up for weekday sleep loss. These measurement limitations are discussed in a study on social jetlag corrected for sleep duration.

Therefore, do not use more than 2 hours as a threshold beyond which illness develops. Differences in sleep timing alone also cannot establish the cause of Monday fatigue. Recording sleep duration and whether you wake during the night can help you assess the situation.

Comparing ways to catch up on sleep in different situations

How you catch up on sleep should depend on why you are short of sleep. Getting enough nighttime sleep is the foundation. Think of naps as a supplementary measure.

NHLBI recommends keeping the difference between weekday and weekend sleep schedules within about 1 hour. This is the recommendation in its lifestyle guidance dated March 24, 2022. It does not mean keeping only your wake-up time fixed at the expense of adequate sleep. NHLBI's Healthy Sleep Habits

How long should a nap be?

Adults in general can start by trying short naps. NHLBI's 2022 guidance recommends napping for at most 20 minutes. If you have trouble falling asleep at night, shorten your naps or move them to earlier in the afternoon.

1. Schedule naps to avoid the late afternoon.
2. Set an alarm so the nap does not run too long.
3. Choose a place where your neck and lower back can be comfortably supported.
4. After waking, check that you are fully alert.

15 minutes is not a fixed duration that has the same effect on everyone. The grogginess and slowed reactions immediately after waking are called sleep inertia. This can also happen after a nap. Do not start driving or doing hazardous work while groggy. CDC and NIOSH's explanation of sleep inertia

Resting with your eyes closed does not necessarily mean you have fallen asleep. It is inaccurate to describe this as automatically entering a light stage of sleep. NIOSH distinguishes quiet rest from an actual nap. NIOSH's fatigue management resource

How should sleep position vary with symptoms?

Sleeping on your back is not better for everyone. The right position depends on your breathing and reflux symptoms. If a particular position causes pain, do not insist on keeping it.

NHLBI explains that people with sleep apnea may be advised to sleep on their side. A preference for side sleeping alone cannot indicate a medical condition. Actual breathing symptoms are clues for deciding whether to seek medical care. NHLBI's guidance on sleep apnea treatment

Lying on your left side may help relieve nighttime reflux. This should be distinguished from a guarantee that it prevents reflux esophagitis. Related recommendations on sleep position are explained in ACG's clinical guideline for gastroesophageal reflux disease.

It is also difficult to establish that side sleeping causes frozen shoulder. Pain caused by a position and the development of a particular condition are separate issues. Have the cause of persistent pain checked.

Common mistakes that interfere with restful sleep

Falling asleep quickly and sleeping well all night are different things. Oversimplifying nap positions or the effects of alcohol can lead to poor habits. The following claims need to be understood in context.

Keep your bedroom quiet, cool, and comfortable. Sleep environment guidance does not recommend maintaining an uncomfortable position. CDC and NIOSH's explanation of the sleep environment

Alcohol may shorten the time it takes to fall asleep but can cause you to wake during the night. Falling asleep while intoxicated is not equivalent to normal, restful sleep. The effects of drinking when you have insomnia are explained in NHLBI's guidance on insomnia treatment.

How to adjust weekday and weekend sleep schedules

Adjust both your bedtime routine and your wake-up schedule. Even if your goal is an early-morning routine, you still need to get enough sleep. You can review your current schedule in the following order.

1. Check how much time you actually spend asleep. Record it separately from time spent lying in bed.
2. Allow enough time for sleep based on your wake-up time. Do not cut sleep short for early-morning activities.
3. Keep a similar sleep schedule on weekdays and weekends. Address insufficient sleep by adjusting your weekday schedule first.
4. Get outdoor light during the day. Reduce bright lighting and screen use before bed.
5. Review your afternoon and evening caffeine intake. Do not use alcohol as a sleep aid.

These steps organize NHLBI's lifestyle recommendations into a sequence for reviewing your schedule. Even if you play sounds, you do not need to keep watching a screen. If the sounds wake you, it is better to turn them off. NHLBI's guidance on sleep habits

Sleep records and signs that you need medical care

If fatigue keeps returning despite long sleep, keep a sleep record to use during a medical consultation. Sleep duration alone makes it difficult to distinguish the causes. Recording how you fall asleep and how you feel during the day makes it easier to explain.

This record is not a test for diagnosing yourself. NHLBI advises bringing a sleep diary to medical appointments. Include differences between weekdays and days off. NHLBI's guidance on diagnosing sleep deprivation

Pauses in breathing or waking up gasping are signs that medical care is needed. Also seek advice if loud snoring occurs together with daytime sleepiness. A clinician may consider a sleep study if needed. NHLBI's guidance on sleep apnea symptoms

Do not tape your mouth shut on your own to address snoring. Evidence for the effectiveness and safety of mouth taping is limited. Particular caution is needed if you have nasal congestion or breathing problems during sleep. Western University medical school's explanation of mouth-taping research

If insomnia persists, lifestyle changes alone may not be enough. NHLBI recommends cognitive behavioral therapy as the first treatment for long-term insomnia. This treatment adjusts thoughts and behaviors related to sleep. NHLBI's guidance on insomnia treatment