Weekend Sleep-Ins May Lower Heart Disease Risk, Study Finds

Catching up on sleep during the weekend might feel like a small indulgence, but it could actually have profound benefits for your heart. According to recent research findings, indulging in a little extra rest on your days off could significantly reduce your risk of heart disease.

Weekend Sleep

That’s the eye-opening conclusion from a new study, which suggests that weekend sleep recovery could lower your likelihood of developing heart conditions by as much as 20%. While it sounds like a wellness hack too good to be true, the science behind it deserves a closer look.

What Did the Study Uncover?

Before diving in, it’s worth noting that this study hasn’t been peer-reviewed or published yet. The findings were shared at the European Society of Cardiology’s Congress 2024, offering a glimpse into ongoing research. For their analysis, researchers combed through data from nearly 91,000 individuals in the UK Biobank, a comprehensive biomedical database.

To understand the relationship between weekend sleep and heart health, they examined accelerometer data alongside self-reported sleep habits. Participants were grouped based on how much extra sleep—if any—they managed to squeeze in over the weekend. Among them, nearly 22% reported sleep deprivation, defined as getting fewer than seven hours of sleep on an average night.

Over a follow-up period spanning approximately 14 years, the data revealed that those who maximized their weekend sleep recovery were 19% less likely to develop severe cardiovascular conditions such as heart disease, stroke, heart failure, or atrial fibrillation. The benefits were particularly notable for those struggling with chronic sleep deprivation throughout the workweek. These participants, when compensating with substantial weekend rest, enjoyed a 20% lower risk of heart disease compared to those who didn’t catch up on sleep.

“Sufficient compensatory sleep is linked to a lower risk of heart disease,” noted study co-author Yanjun Song of the State Key Laboratory of Infectious Disease, Fuwai Hospital, and the National Centre for Cardiovascular Disease in Beijing. "The link is even stronger for those who frequently get inadequate sleep during the weekdays."

Can Sleeping More Reduce My Heart Disease Risk?

The answer isn’t entirely straightforward. Other studies suggest that excessive sleep may correlate with increased heart disease risk, hinting at the importance of balance. Experts recommend aiming for seven to nine hours of sleep nightly to support optimal heart health.

“According to Dr. Cheng-Han Chen, sleep plays a vital role in promoting cardiovascular health through several mechanisms,” explains Dr. Cheng-Han Chen, an interventional cardiologist and medical director at MemorialCare Saddleback Medical Center in Laguna Hills, California. “This includes regulating blood pressure and heart rate, managing body weight effectively, and reducing inflammatory responses. While catching up on sleep over the weekend won’t completely erase the effects of a week’s sleep debt, it does offer partial restoration.”

Conversely, insufficient sleep poses numerous risks. “Inadequate rest can contribute to hypertension, diabetes, and obesity, all of which are significant risk factors for heart disease,” Dr. Chen points out.

Should You Change Your Sleep Habits?

This single study adds to a growing body of research but doesn’t offer definitive answers. Interestingly, some prior studies have linked weekend oversleeping—more than two extra hours—with worse cardiovascular outcomes. Clearly, the interplay between sleep patterns and heart health is complex and multifaceted.

If you’re concerned about your sleep routine, prioritizing consistent rest is crucial. Strive for at least seven hours of sleep per night, regardless of the day. Beyond sleep, other heart-healthy practices can further reduce risks.

“A holistic approach is best,” advises Dr. Chen. “Complement adequate sleep with a nutritious diet, regular exercise, maintaining a healthy weight, and avoiding tobacco and alcohol. Monitoring key health markers like blood pressure, blood sugar, and cholesterol levels also plays a vital role.”

For those with a personal or family history of heart disease, consulting a medical professional is essential for tailored advice. After all, when it comes to heart health, every little adjustment can make a big difference—even those extra weekend Zs.

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