Sleeping Longer on Weekends Can Lower Heart Disease Risk
For adults who struggle to get the recommended amount of quality sleep, new research suggests that “catching up” on those lost hours on the weekends may significantly decrease the risk of heart disease. Many people build up “sleep debt” during the week, hoping to make up for it by getting extra hours over the weekend. Sleep debt is the difference between how much quality sleep we need — at least seven hours each night — and how much we actually get, according to the Cleveland Clinic.
In a new analysis being presented Sunday at the European Society of Cardiology Congress in London, cardiovascular researchers based in China found that people who got the most sleep on the weekend were 19% less likely to develop heart disease, compared with a group who slept the fewest extra hours those two days. Previous research has shown that not getting enough sleep is associated with poor health. However, there has been little research into how getting extra sleep on the weekend affects the heart.
The researchers, from State Key Laboratory of Infectious Disease, Fuwai Hospital, and the National Centre for Cardiovascular Disease in Beijing, analyzed data from 90,903 subjects who were involved in the UK Biobank project. The goal was to evaluate the relationship between heart disease and “compensated sleep,” defined as catching up on lost sleep during the weekend.
The participants, pulled from the massive U.K. database containing genetic and medical information, self-reported their sleep hours as part of the program. About 1 in 5 were considered sleep-deprived, defined as having less than seven hours of sleep per night. For the new research, participants were divided into four groups based on how much extra, or “compensated,” sleep they were able to “catch up” on during the weekend.
The researchers followed up with the participants to see whether they developed heart disease using hospital records and cause-of-death registry information. After an average follow-up of almost 14 years, participants who compensated with the most extra sleep on the weekend — from a little over an hour to about 16 hours — were 19% less likely to develop heart disease, compared with the group who slept the least over the weekend.
The study has several limitations. It’s an association and doesn’t prove that weekend catch-up sleep directly leads to an improvement in heart health. And other factors not studied may be responsible for the results, said Dr. Muhammad Adeel Rishi, associate professor of medicine in the department of pulmonary, critical care, and sleep medicine at Indiana University School of Medicine. And sleeping an extra few hours on the weekend may not undo the effects of a large “sleep debt” accumulated over the week, experts say. A 2019 study found a link between catch-up sleep behavior and increased snacking and weight gain. Sleeping longer on the weekend can only partly reduce sleep debt, Rishi said. “For example, sleeping longer over the weekend may reduce fatigue and sleepiness; however, [it] may not reduce the risk of obesity in people who are [sleep] deprived,” said Rishi, who wasn’t involved with the new study.
A recent Gallup Poll found only 42% of U.S. adults get as much sleep as they need, and 57% say they would feel better if they could get more. Shiv Sudhakar, M.D., is an infectious disease specialist and health contributor to NBC News Health. He works in addiction medicine, so is very passionate about decreasing substance abuse, combating homelessness, and improving mental health.
Importance of Quality Sleep for Heart Health
Quality sleep is essential for overall health and well-being, with numerous studies linking poor sleep habits to various health issues, including heart disease. According to the American Heart Association, adults should aim for at least seven hours of quality sleep each night to maintain optimal heart health. Sleep plays a crucial role in regulating blood pressure, heart rate, and other vital functions that impact cardiovascular health. When individuals consistently fail to get enough sleep, they may be at a higher risk of developing heart disease and other cardiovascular conditions.
Poor sleep habits can lead to a range of negative health outcomes, including obesity, diabetes, and high blood pressure, all of which are risk factors for heart disease. Lack of sleep can also contribute to inflammation in the body, which can damage blood vessels and increase the risk of heart attacks and strokes. By prioritizing quality sleep and ensuring adequate rest each night, individuals can help reduce their risk of heart disease and improve their overall cardiovascular health.
The Role of Weekend Sleep in Heart Disease Risk
The recent study presented at the European Society of Cardiology Congress sheds light on the potential benefits of catching up on lost sleep during the weekend in reducing the risk of heart disease. The findings suggest that individuals who compensate for sleep debt by getting extra hours of sleep on the weekends may experience a lower likelihood of developing heart disease compared to those who do not catch up on sleep. This highlights the importance of not only getting enough sleep each night but also making up for lost sleep during the week whenever possible.
While the study provides valuable insights into the relationship between weekend sleep and heart disease risk, it is important to note that further research is needed to fully understand the mechanisms at play. Factors such as individual sleep patterns, lifestyle habits, and underlying health conditions may also influence the impact of weekend sleep on heart health. Therefore, it is essential for individuals to prioritize consistent, quality sleep throughout the week to support overall cardiovascular wellness.
Strategies for Improving Sleep Quality and Heart Health
In addition to catching up on lost sleep during the weekend, there are several strategies individuals can implement to improve their sleep quality and reduce their risk of heart disease. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing the sleep environment are all important steps in promoting restful sleep. Avoiding stimulants such as caffeine and electronic devices before bedtime can also help improve sleep quality and support overall heart health.
Engaging in regular physical activity, maintaining a healthy diet, and managing stress effectively are additional ways to enhance heart health and promote better sleep. By prioritizing self-care and adopting healthy lifestyle habits, individuals can support their cardiovascular wellness and reduce their risk of heart disease. Consulting with a healthcare provider or sleep specialist can also provide valuable guidance on improving sleep quality and addressing any underlying sleep disorders that may be impacting heart health.
In conclusion, the relationship between sleep and heart health is complex, with research suggesting that catching up on lost sleep during the weekend may help reduce the risk of heart disease. By prioritizing consistent, quality sleep and implementing strategies to improve sleep habits, individuals can support their cardiovascular wellness and promote overall heart health. Taking proactive steps to prioritize restful sleep and address any underlying sleep issues can have a positive impact on heart health and contribute to a healthier, more vibrant life.
