If you’ve ever felt guilty about sleeping in on weekends, science has some good news for you. A groundbreaking study of nearly 91,000 people has found that extra weekend sleep — often called “catch-up sleep” — could lower your risk of heart disease by almost 20%. Researchers tracked participants over 14 years and discovered that those who made up for lost weekday sleep on weekends enjoyed significant heart-protective benefits.
The study, presented at the European Society of Cardiology Congress 2024, focused on people who regularly slept less than seven hours per night during the week. These “sleep-deprived” participants who caught up on rest during weekends had a much lower chance of developing serious conditions like heart failure, atrial fibrillation, and stroke compared to those who didn’t. The more sleep they recovered, the better their cardiovascular health outcomes.
While experts emphasize that consistent, quality sleep is still the gold standard, these findings suggest that catching extra Z’s on weekends can partially reverse the damage of weekday sleep debt. Sleep helps regulate blood pressure, reduce inflammation, and restore vital body functions — all key factors in heart health. So, if you can’t get a full night’s rest during your workweek, allowing yourself to sleep longer on weekends might be a heart-smart habit.
However, the researchers also caution against relying solely on weekend lie-ins. Irregular sleep schedules can lead to “social jet lag,” which may cause other health issues over time. The takeaway? Aim for 7–9 hours of good sleep each night — but if life gets in the way, don’t feel bad about hitting that snooze button on Saturday and Sunday. Your heart might thank you for it.