Many of us make up for lost sleep over the weekend, dedicating more of Friday or Saturday mornings to rest. While some may say it's a waste of time or a lazy habit, researchers from China have proven that weekend sleep can reduce the risk of heart disease by 20%, and these findings were even published by the European Society of Cardiology for Myocarditis and Pericardial Diseases. The study examined 90,000 participants over 14 years, and there are even recommendations for the number of extra hours of sleep you should get on the weekend. So, if you thought sleeping in on the weekend was a bad habit, you're about to find out that it's quite the opposite.
Can You Make Up for Lost Sleep?
A lack of sleep can harm our bodies in many ways, including weakening the immune system, affecting bodily processes, and impairing our ability to concentrate and perform daily tasks effectively. The U.S. Centers for Disease Control and Prevention (CDC) recommend that adults get at least 7 hours of sleep each night. However, they also estimate that 1 in 3 adults do not get enough sleep. For a long time, researchers believed that making up for lost sleep was impossible, but new findings suggest that it can have positive effects.
Dr. Rigbad Taduker, a cardiologist from California who was not involved in the study, commented, "I was surprised to learn that catching up on sleep could be so beneficial. This study highlights the body's remarkable ability to restore energy and function, even after a prolonged period of sleep deprivation. While we're still piecing together the connection between sleep and health, this study underscores the importance of sleep, even in the context of weekend catch-up sleep."
How Does Sleep Affect the Cardiovascular System?
Sleep helps blood vessels heal, rebuild, and regulate blood pressure, sugar levels, and inflammation throughout the body. Too little sleep can increase the risk of heart and vascular diseases, so it's important to give the body enough rest to protect them. Dr. Taduker explains that a lack of sleep disrupts the body's biological clock, which negatively affects how the body regulates blood sugar levels. This can lead to insulin resistance, increasing the risk of heart disease.
"Sleep deprivation can increase levels of stress hormones like cortisol, which can contribute to a higher risk of heart disease. Catching up on sleep can lower stress levels, and it's also worth noting that chronic sleep deprivation can lead to high blood pressure and an accelerated heart rate, both of which are dangerous for the heart," he says. "Sleep is also a known key to a strong immune system, and getting enough sleep helps the body prevent illnesses, including inflammation, which is linked to heart disease," he adds.
How Many Extra Hours of Sleep Should You Get on the Weekend?
In a previous and smaller-scale studyon the same topic conducted in China in the same year, the researchers defined weekend sleep recovery as getting one more hour of sleep than during the week. They also found that those who caught up on sleep over the weekend were less likely to suffer from cardiovascular diseases. However, the most significant results were observed in those who slept two hours more on the weekend than during the week. These individuals had a stronger tendency to suffer less from cardiovascular diseases, particularly among people who slept less than 6 hours a night during the week. So, if you typically sleep 6 hours a night, it's recommended to sleep 8 hours on the weekend. And if you only get 5 hours of sleep during the week, try to add two more hours and sleep 7 hours on the weekend.
Can a Nap Achieve the Same Result?
You don't have to wait until the weekend to catch up on sleep; if you have time during the day, a nap can do the trick. In fact, napping has been linked to many proven health benefits, including strengthening the immune system, reducing stress levels, and maintaining heart health. So, this is another way to catch up on sleep. What's important to understand from this study is that the idea that you can't make up for lost sleep is just a myth – you absolutely can, and it's well worth doing!
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