How Weekend Sleep Recovery Could Save Your Heart and Brain

A study published in the journal Sleep Health found that adding just two extra hours of sleep on weekends can significantly reduce the risk of heart attacks and strokes, by as much as 63%. This finding is especially relevant for those suffering from chronic fatigue and getting less than six hours of sleep on weekday nights.

Researchers at Nanjing Medical University in China examined the relationship between sleep patterns and the health of 3,400 study participants. They discovered that those who "caught up on sleep" during the weekends to compensate for workweek fatigue had a significantly lower risk of cardiovascular disease. In contrast, those who didn’t use weekends to rest had a much higher incidence of heart problems.

The research suggests that a mild weekday sleep deficit may not be harmful if compensated for on the weekend. However, it's important to remember that a significant lack of sleep is associated with serious health issues such as heart disease, kidney disease, high blood pressure, and diabetes. It is therefore essential to aim for at least seven hours of sleep per night, as recommended by the U.S. Centers for Disease Control and Prevention (CDC).

That said, too much sleep also carries health risks. Another study found a link between sleeping more than nine hours a night and an increased risk of stroke. Those who overslept were found to be at a higher risk.

Excessive sleep has also been associated with negative health outcomes such as obesity, diabetes, cardiovascular issues, and even a higher mortality risk.

How many hours of sleep is ideal, and what’s the healthy range between too much and too little? While there’s no exact answer, most experts agree that the sweet spot lies somewhere in between.

Professor Matthew Walker has previously emphasized the vital role of healthy sleep for our bodies. According to him, even small reductions in sleep duration can cause both physical and cognitive damage. Researchers found significant negative effects among participants who slept only five hours a night compared to those who got seven hours — a mere two-hour difference, but with drastic consequences.

Sleep deprivation most severely affects the brain — specifically memory and cognitive functions. Professor Walker explained that, beyond what is already known about the need for sleep after learning to consolidate memory, it is now clear that sleep is also crucial before learning, so the brain is ready to absorb new information.

This was proven in an experiment where two groups were compared — one slept for eight hours, and the other did not sleep at all. A learning test followed, along with MRI scans of brain activity. The results showed a 40% decrease in performance in the sleep-deprived group. If you're a student planning to pull an all-nighter before a test, you may want to reconsider.