Here’s the truth about sleep: we all know we need it, but in today’s world, it often feels like a luxury we can’t afford. With deadlines, responsibilities, and the endless to-do lists, sleep often takes a back seat. But what if catching up on sleep over the weekend could actually protect our hearts? Turns out, it might just help.
A recent study from the European Society of Cardiology suggests that making up for lost sleep on the weekends could lower your risk of heart disease by up to 20%. That’s a big number for something as simple as sleeping in. But before you get too excited about hitting snooze all weekend, let’s unpack what this really means.
Sleep and the Heart: It’s More Than Just Rest
We’ve all heard that sleep is essential, but it’s easy to overlook why it matters so much—especially for our hearts. When we sleep, our bodies are in repair mode. Our blood pressure drops, heart rate slows, and the body works to heal and rejuvenate. It’s like our heart gets its own form of self-care.
But when we skimp on sleep—especially during the week—we deprive our heart of this downtime. Over time, chronic sleep deprivation increases blood pressure, raises cholesterol levels, and triggers inflammation in the body. All of these factors make the heart work harder, upping our risk for heart disease.
So yes, sleep deprivation isn’t just about feeling tired—it’s about real, physical stress on our hearts.
The Weekend Catch-Up: Does It Really Help?
Here’s where things get interesting. This new research found that people who slept less than five hours a night during the week had a higher risk of developing cardiovascular disease. That’s not shocking. But here’s the twist: for those who slept in on the weekends, that risk dropped by up to 20%.
Twenty percent! That’s huge.
Now, before we start thinking of the weekend as our sleep “free pass,” it’s important to note that while weekend recovery sleep is helpful, it’s not a replacement for consistently good sleep habits. It’s more of a Band-Aid—a way to make up for lost rest, but not the long-term solution.
Still, the fact that catching up on sleep can offer some protection is worth paying attention to.
Why Consistency is Key
Look, I get it—life happens. Sometimes we can’t always prioritize sleep during the week. But here’s the thing: our bodies thrive on routine. Regular, quality sleep is one of the best things we can give ourselves, not just for our hearts, but for our overall well-being.
While catching up on sleep over the weekend is better than not catching up at all, consistency is really where the magic happens. We’re talking about 7-9 hours a night, regularly. The kind of sleep that leaves us feeling restored—not just physically, but emotionally, too. Because here’s the deal: when we take care of our bodies, we’re showing up for ourselves in a way that ripples through every area of our lives.
How to Build a Better Sleep Routine
We know sleep is important, but knowing and doing are two different things, right? It’s easy to let sleep slide, but creating better sleep habits doesn’t have to be complicated. Here are a few ways to start:
Set a bedtime: Yep, just like when we were kids. Having a regular sleep schedule signals to your body that it’s time to wind down.
Ditch the screens: I know, I know—we’re all guilty of scrolling before bed. But that blue light from phones and laptops? It’s messing with our ability to sleep. Try cutting off screen time at least 30 minutes before bed.
Create a routine: Find what relaxes you. Maybe it’s a warm bath, some light stretching, or a good book. Whatever it is, make it part of your nightly routine to help your body transition into sleep mode.
Watch the caffeine: It’s tempting to rely on coffee to get through the day, but it can interfere with our sleep—especially if we’re drinking it late in the afternoon. Keep caffeine for the morning and switch to herbal teas later on.
Sleep as Self-Compassion
I think there’s something profound about sleep that we don’t always talk about—it’s not just a physical need, it’s an act of self-compassion. Choosing to prioritize our rest is choosing to value our well-being. It’s saying, “I’m worthy of this time to recharge.”
The science is clear: sleep is essential for heart health.
But beyond that, it’s essential for the way we show up in the world. When we’re rested, we’re more patient, more creative, more able to connect with the people we love.
So yes, catching up on sleep on the weekends can help, but let’s not wait until we’re running on empty. Let’s give ourselves permission to rest consistently. Because our hearts deserve it—and so do we.