Several studies have found a curvilinear, or U-shaped relationship between both too little and too much sleep and health outcomes. Primarily, it demonstrates that people have different sleep requirements. Just like adults, children require seven to nine hours of sleep per night in order to thrive. Only a rare quarter of us can function well on four to six hours. This unusual occurrence leads to major questions about potential consequences of our sleep and the impact of weekend catch-up sleep.
Extreme shifts in sleep time can seriously impact the body’s biological clock. This disruption is a key risk factor that could have terrible implications for sleep health typically. When this natural rhythm gets disrupted, it can be difficult to fall asleep on a weeknight. This last point is particularly relevant for people who indulge in weekend long sleep-ins. This pattern creates a cycle of beginning the workweek already running on empty. Consequently, the productivity and quality of life of these men and women is greatly diminished.
One of the most often cited historical examples in sleep discussions is former British Prime Minister Margaret Thatcher. Thatcher famously maintained a sleep schedule of just four hours per night for much of her life yet remained physically healthy, mentally sharp, and active. Her case is the exception that proves the rule—not typical of the average person. The reality is most people just can’t function on such little sleep without suffering harmful effects to their health.
Genetic factors may influence why some people are able to perform well on less sleep. These defects are mutations, and researchers have found a number of specific genetic mutations that enable some individuals to flourish on very little sleep. Most people are not functioning at their optimal level without the benefit of a good night’s sleep. So try to make getting good quality sleep your top priority.
Research indicates that weekend catch-up sleep and daytime naps provide a significant amount of relief. They’re not enough to completely pay back the sleep debt you’ve racked up. Moderate amounts of catch-up sleep can have positive but fleeting effects. It can never come close to supplanting the need for consistently good sleep throughout the week, especially on weekdays. In fact, a recent large-scale study indicated that relying on weekend rest may not mitigate the cardiovascular risks linked to chronic short sleep.
Many experts have recommended that the human body functions best with a consistent routine. When sleep deprived people do attempt to recover on the weekend, they sometimes oversleep. This can boost jet lag for them on Sunday nights, making it more difficult to go to bed. This fight can put them in a cycle where they end the workweek more tired than they started.
To mitigate these harmful effects, the researchers suggest stacking on one to two additional hours of sleep over the weekend. Incredibly, they recommend short naps at every opportunity. Implementing these strategies can mitigate many of the harmful effects that come with lack of sleep on weekdays.
The national conversation around sleep motivates everyday Americans to evaluate their routines. It encourages them to think about the ways in which their sleep routines affect their future health. Counting on weekends to recharge after a week of bad sleep isn’t an option either. It’s not a productive way to go about it either.
