A new clinical study examined the popular notion that you can balance out the health effects of poor sleep during the week by sleeping late on the weekend. In the nine-day study, one group of healthy young adults was allowed to get plenty of sleep, another was restricted to five hours, and a third was restricted to five hours during the week but allowed to sleep later on weekends. Compared with the group that got enough sleep, the two groups that did not get enough snacked more after dinner, gained weight, and had worse insulin resistance levels—common consequences of sleep deprivation that, over time, can increase the risk for obesity and diabetes. Unfortunately, participants who were deprived of sleep but allowed to catch up on the weekends had even worse insulin sensitivity than those who were deprived of sleep for the entire study. Everyone sleeps poorly every now and then. Make those nights the exception, not the rule, by following good-sleep strategies. In case you need a reminder: Stick with a bedtime and wake time that allows for at least eight hours of sleep and includes a tech-free wind-down routine; limit caffeine after 6 pm and alcohol use; get regular exercise; and keep stress in check with a practice like mindfulness meditation or yoga.
Source: Weekend catch-up can’t counter chronic sleep deprivation
“Sleep is an investment in energy you need to be effective tomorrow.” Tom Rath