Weekend catch-up sleep benefits and recovery guidelines
Weekend catch-up sleep can help with temporary sleep loss. However, it cannot undo all the effects of repeated sleep loss, so you should review both how much you sleep on weekdays and when you sleep on weekends.
Weekend catch-up sleep alone is unlikely to undo all the effects of repeated sleep loss.
The CDC's 2024 guidance recommends at least 7 hours of sleep a day for adults aged 18 to 60.
Social jet lag refers to the difference in sleep timing between weekdays and days off.
Short naps can help with alertness, but adjustments are needed if you have trouble sleeping at night.
Sleep positions should be chosen based on breathing and reflux symptoms.
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
What the study found | Limits to keep in mind when interpreting the findings
Changes in metabolic function were observed after repeated sleep restriction | Distinguish relief from sleepiness from recovery of metabolic function
Sleep was restricted again after weekend catch-up sleep | The results concern a lifestyle with continued weekday sleep loss
The experiment involved healthy young adults | Do not apply the same results to all ages and medical conditions
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.
Age | Recommended daily sleep duration
13 to 17 | 8 to 10 hours
18 to 60 | At least 7 hours
61 to 64 | 7 to 9 hours
At least 65 | 7 to 8 hours
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.
Day type | Time of falling asleep | Wake-up time | Sleep duration | Sleep midpoint
Weekdays | 0:00 | 6:00 | 6 hours | 3:00
Weekends | 2:00 | 10:00 | 8 hours | 6:00
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.
Current situation | An approach to consider | What else to check
Temporary lack of nighttime sleep | Make time for sleep the following night | Whether late bedtimes are recurring
Short sleep every weekday | Adjust your weekday bedtime schedule | Whether you rely only on weekend catch-up sleep
Afternoon sleepiness despite good nighttime sleep | A short nap in the early afternoon | Whether naps make it harder to fall asleep at night
Difficulty falling asleep or frequent waking at night | Consider reducing or avoiding naps | Whether insomnia symptoms persist
Night or shift work | A sleep plan that fits your work schedule | Whether general advice for a daytime routine applies
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.
· Schedule naps to avoid the late afternoon.
· Set an alarm so the nap does not run too long.
· Choose a place where your neck and lower back can be comfortably supported.
· 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.
Situation | What to consider when choosing a position
Snoring or breathing problems worsen when lying on your back | Side sleeping may help
Acid reflux symptoms occur at night | Consider lying on your left side
A particular position causes shoulder or neck pain | Reduce pressure that causes pain and seek medical care if it persists
You fall asleep comfortably without particular symptoms | There is no reason to insist that one position is the correct one
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.
Common belief | A more accurate explanation
You should deliberately nap in an uncomfortable position | There is no general rule that an uncomfortable position prevents sleep inertia
Drinking alcohol helps you sleep well | It may help you fall asleep but can increase nighttime waking
Afternoon coffee will necessarily make your energy drop in the evening | Caffeine alone cannot be established as the cause of an individual's fatigue
No light at all should be allowed while sleeping | A dim night-light needed for safety can be used
Simply cutting back on sleeping in on weekends will resolve fatigue | Total sleep duration and breathing problems during sleep also need to be checked
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.
· Check how much time you actually spend asleep. Record it separately from time spent lying in bed.
· Allow enough time for sleep based on your wake-up time. Do not cut sleep short for early-morning activities.
· Keep a similar sleep schedule on weekdays and weekends. Address insufficient sleep by adjusting your weekday schedule first.
· Get outdoor light during the day. Reduce bright lighting and screen use before bed.
· 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.
Item to record | What to include
Sleep timing | Time you lie down, estimated time of falling asleep, wake-up time
Nighttime waking | Number of awakenings and time taken to fall asleep again
Naps | Start time and time spent asleep
Daytime condition | Times when you feel sleepy and situations in which you fall asleep unintentionally
Related habits | Caffeine, alcohol, medication use, and work schedule
Breathing observations | Loud snoring, pauses in breathing, waking up gasping
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
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