Sleeping On Weekends To Compensate For Less Sleep On Weekdays Can Reduce Heart Disease Risk

A recent study suggests that catching up on sleep during the weekends might help reduce the risk of heart disease by up to 20 per cent. Keep reading to learn more about the viability of this study and the insights of Dr. Ashish Mishra, Consultant Interventional Cardiologist at Wockhardt Hospitals, Mira Road.

Sleeping On Weekends To Compensate For Less Sleep On Weekdays Reduce Heart Disease Risk

Amidst the constant hustle of work and stress, we often tend to lose out on the most important thing: sleep. Many of us fall short of the recommended seven hours of sleep each night, increasing our risk of health issues. However, a recent study suggests that catching up on sleep during the weekends might help reduce the risk of heart disease by up to 20 percent. Keep reading to learn more about the viability of this study and the insights of Dr. Ashish Mishra, Consultant Interventional Cardiologist at Wockhardt Hospitals, Mira Road.

Can We Compensate For Less Sleep During The Week By Sleeping On The Weekends?

A recent study presented at the European Society of Cardiology (ESC) revealed that compensating for missed sleep on weekends can lower heart disease risk. The study, conducted by Yanjun Song of China’s National Centre for Cardiovascular Disease, followed 91,000 participants for 14 years. The results indicated that people who caught up on sleep over the weekend reduced their risk of heart disease by 20 percent compared to those who didn’t.

Man sleep in bed with red alarm on foreground

Dr. Ashish Mishra explains, "Many individuals struggle to complete their daily sleep hours due to hectic schedules. They compensate by sleeping longer during weekends, which helps restore energy levels and reduce stress." While this practice can provide some benefits, Dr. Mishra also highlights that chronic sleep deprivation during the weekdays can still have negative long-term effects on your health.

Could It Reduce Heart Disease Risk And How?

The link between sleep and heart health is undeniable. According to the ESC study, participants who regularly experienced insufficient sleep but caught up on it during the weekends had a 20 per cent lower risk of developing heart disease. Dr. Mishra confirms that "catching up on sleep during weekends can be beneficial for your heart and prevent certain heart diseases."

A serene moment of relaxation with heart rate visualization in a cozy room

However, Dr. Mishra also warns that a long-term lack of sleep can increase the risk of severe cardiovascular issues, such as heart attack, heart failure, and stroke. He stresses that while weekend sleep may help mitigate some risks, it doesn’t fully counteract the harmful effects of prolonged sleep deprivation. Chronic sleep loss can lead to complications such as high blood pressure and inflammation, which are known contributors to heart disease.

How Are Sleep And Heart Diseases Co-related?

Your sleeping pattern plays a critical role in your heart’s health. When you consistently get insufficient sleep, your body may produce excess cortisol, the stress hormone, which can put a strain on your cardiovascular system. "Being sleep-deprived for a longer period can lead to excessive stress, releasing cortisol and contributing to cardiovascular diseases," says Dr. Mishra. This hormone imbalance, coupled with the physical stress of a fast-paced lifestyle, can lead to a higher risk of heart disease.

Nurse holding tablet with heart figure for cardiology diagnosis

Sleep deprivation can cause disruptions in bodily functions, including increased heart rate and blood pressure, which over time can negatively affect heart health. Stress from work, family, or personal responsibilities further disturbs sleep, creating a vicious cycle of sleep loss and stress, both of which harm the heart.

What Is A Healthy Sleeping Schedule?

A regular and consistent sleep schedule is key to maintaining overall health. Dr. Mishra advises that "a healthy sleep schedule is equivalent to a healthy lifestyle." He recommends aiming for 7 to 8 hours of sleep each night and ensuring consistency in bedtimes, even on weekends. This regularity helps regulate your body’s natural sleep-wake cycle, improving not only heart health but also energy levels and mood.

Tired woman wearing sleep mask, pajama and holding pillow.

Creating a peaceful sleep environment, such as dimming lights and limiting screen time before bed, can significantly improve sleep quality. Avoiding stimulants like caffeine and managing stress through relaxation techniques also contributes to better sleep. "Creating a consistent sleep routine, even on weekends, is essential for overall well-being," he adds.

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How To Maintain A Healthy Sleeping Schedule In Our Fast-Paced And Stressful Lives?

Dr. Mishra stresses the importance of prioritising sleep, just like any other essential task. "Managing stress levels through regular exercise and relaxation techniques can work wonders for your sleep quality."

Daily activity man hands up coffee clock bed

He also recommends avoiding irregular naps, especially late in the day, as this can disrupt your nighttime sleep schedule. "Drinking caffeinated beverages or stimulants can interfere with your sleep," warns Dr. Mishra. Additionally, practicing mindfulness or deep-breathing exercises before bed can help relax the mind and body, paving the way for better sleep.

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While catching up on sleep over the weekends can have some positive effects on heart health, it’s not a complete solution. Prioritising consistent, high-quality sleep every night, along with stress management, is essential for reducing the risk of heart disease and improving overall health.

Image Credits: Freepik

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