• A new analysis suggests that sleeping in on weekends could help lower heart disease risk in sleep-deprived individuals.
• The effects became more pronounced in people who regularly experience insufficient sleep, which was defined as less than 7 hours per night.
• Sleep deprivation can have long-term consequences for overall health, including heart health.
• Whether you can sleep in on weekends or not, experts recommend prioritizing sleep quality over duration whenever possible.

Millions of Americans are sleep-deprived.

As many as 1 in 3 adults report insufficient sleep, with an estimated 50 to 70 million people living with chronic or ongoing sleep disorders.

Not getting enough quality sleep amid the demands of school, work, or childrearing responsibilities can wreak havoc on productivity and lead to physical and mental health problems. Long-term sleep deprivation may also increase the risk of heart disease and death.

Now, a new research analysis offers a comforting prospect: It may be possible to “catch up” on lost sleep from the typical workweek by sleeping in on weekends. In doing so, people may see their risk of heart disease reduced by up to 20%.

The findings are being presented at the European Society of Cardiology Congress 2024 in London on September 1.

“Sufficient compensatory sleep is linked to a lower risk of heart disease,” study co-author Yanjun Song, PhD, of the State Key Laboratory of Infectious Disease, Fuwai Hospital and National Centre for Cardiovascular Disease, in Beijing, China, said in a news release.

“The association becomes even more pronounced among individuals who regularly experience inadequate sleep on weekdays,” Song continued.

How the restorative effects of sleep on heart health was studied

For this study, cardiovascular researchers analyzed data from 90,903 subjects in the UK Biobank. Participants had self-reported how much they slept as part of this project.

Around 1 in 5 subjects were considered to be sleep-deprived, which was defined as sleeping less than 7 hours per night.

The researchers wanted to assess how “compensated sleep”—or catching up on lost sleep on weekends—impacts heart disease risk.

Subjects were divided into four groups based on how much “compensated” sleep they were able to get on weekends.

Over an average follow-up of about 14 years, participants in group 4, who had the most compensatory sleep, were 19% less likely to develop heart disease compared to group 1, who had the least amount of compensatory sleep.

In a subgroup of subjects with daily sleep deprivation, individuals with the most compensatory sleep had a 20% lower risk of heart disease compared to those with the least.

There were no differences in these findings between males and females.

“Sleep helps to keep the heart healthy through many different mechanisms, including improving blood pressure and heart rate, controlling weight gain, and even moderating inflammation,” Cheng-Han Chen, MD, board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, not involved in the study, told Healthline.

Rigved Tadwalkar, MD, a board-certified consultative cardiologist at Providence Saint John’s Health Center in Santa Monica, CA, who is not affiliated with the research, said the effects of “compensatory sleep” in this study may result from several factors.

“Sleep deprivation can elevate stress hormones like cortisol, which can contribute to heart problems. Catching up on sleep can help lower these levels,” Tadwalkar told Healthline.

“Chronic sleep deprivation can additionally lead to elevated blood pressure and heart rate. ‘Compensatory sleep’ can help normalize these vital signs. Sleep is also known to be key for a healthy immune system. Adequate sleep can help your body better fight off infections and inflammation, which is linked to heart disease,” he explained.

How sleep can affect your heart health

Chen noted the ripple effect that inadequate sleep has on heart health, such as increasing the risk of hypertension, diabetes, and obesity.

Tadwalkar elaborated further, explaining that beyond the effects of sleep deprivation on stress levels and blood pressure, sleep loss may raise inflammation and impair endothelial function, contributing to heart disease risk.

“These factors can lead to a higher risk of atherosclerosis, where plaque builds up in the arteries, leading to a higher risk of heart attack and stroke,” Tadwalkar said.

“Additionally, sleep deprivation can disrupt the body’s natural circadian rhythm, which can affect the production of hormones involved in regulating blood sugar levels. This can lead to insulin resistance, a condition where the body becomes less responsive to insulin, a hormone that helps regulate blood sugar,” he continued.

Tadwalker explained that while insulin resistance is not directly linked to cardiovascular disease, it’s often associated with other metabolic disorders, including obesity and high blood pressure, which may raise the risk of heart disease.

Why more diverse studies are needed

Chen noted further research could verify the results of this study on populations outside of the United Kingdom.

Tadwalker said that by “examining diverse populations, researchers can better understand the extent to which these findings are applicable to people from other cultural, socioeconomic, and genetic backgrounds.”

“Another area of interest is to investigate whether there are specific underlying biological mechanisms through which compensatory sleep reduces heart disease risk. This could uncover novel information, including potential new therapeutic targets,” Tadwalkar said.

“Also, comparing the impact of compensatory sleep on heart disease risk with other lifestyle factors, such as diet, exercise, and stress management, could provide insights into the relative importance of each factor in reducing cardiovascular risk,” he continued.

How much sleep do you need to protect your heart health?

Chen noted that extra sleep on weekends may not fully offset the effects of accumulated sleep debt from the workweek but does provide some restoration that would otherwise be missing.

“It was a little surprising to find that extra sleep during the weekend was beneficial to heart health even in people not officially classified as ‘sleep deprived.’ This would suggest that a ‘healthy’ amount of sleep may be even more than the 7 hours a night that we typically recommend,” Chen said.

Tadwalkar said he was surprised that “catching up” on sleep could be so beneficial to heart health.

“This study demonstrates the remarkable capacity of our bodies to recoup energy and function, even after prior periods of sleep deprivation,” he said. “[This study] further underscores the importance of prioritizing sleep, even if it means making adjustments to your weekend schedule.”

The amount of sleep a person needs for overall health, including heart health, may vary, however. Age is one determining factor. A person’s genetics, lifestyle, and overall health may also influence the impact of sleep deprivation on heart disease risk.

“In general, we think that any less than 7 hours a night will lead to worse health consequences,” Chen said.

Tadwalkar agreed that less than 7 hours of sleep per night is when heart disease risk starts to increase, but noted that some people may be more sensitive to sleep deprivation than others.

“Their risk of heart disease may increase even with relatively reasonable sleep durations. However, based on the evidence from this study and other research, it is generally safe to say that the risk of heart disease increases as the duration and frequency of sleep deprivation grows,” Tadwalkar said.

“Even though 7 hours per night is often considered a benchmark, it is important to listen to your body and aim for a sleep duration that consistently leaves you feeling rested and refreshed,” he added.

What if you can’t catch up on sleep on the weekends?

Chen said that getting a healthy amount of sleep is just one aspect of maintaining a heart-healthy lifestyle.

Tadwalkar agreed but added that it can be helpful to prioritize quality sleep whenever possible, regardless of the total duration.

He recommended creating a “sleep-conducive environment,” and establishing a regular sleep schedule, limiting screen time, and avoiding stimulants (pharmacologic or otherwise), before bed to help improve sleep quality.

Stress management is also vital for heart health, Tadwalkar noted.

“Engaging in stress-reduction techniques like meditation, yoga, or deep breathing can help lower cortisol levels and reduce strain on the cardiovascular system,” he said.

And if sleeping in on weekends just isn’t possible for whatever reason, there are other ways to help preserve your heart health. These include:

• getting regular exercise
• maintaining a healthy weight
• avoiding tobacco and alcohol
• monitoring blood pressure, blood sugar, and cholesterol levels.

If you’re having difficulty sleeping in general, Tadwalkar recommended consulting with a healthcare professional, particularly a sleep medicine physician.

“A doctor can evaluate potential underlying causes and recommend appropriate treatments or lifestyle modifications,” he said.

Takeaway

Long-term sleep deprivation can lead to health problems, including heart disease.

For millions of people with sleep deprivation, new research suggests that sleeping in on weekends may help you catch up on lost Zs and lower your heart disease risk by up to 20%.

The effects of “compensatory sleep” were more pronounced in those who regularly experienced insufficient sleep, which was defined as less than 7 hours per night.

Whether you can sleep in on weekends or not, experts recommend prioritizing sleep quality rather than duration whenever possible.