Myth: You Can Catch Up on Sleep on the Weekend October 21, 2025 It’s tempting to believe that a weekend sleep-in can erase a week of late nights and early alarms. After all, you might average the recommended seven to nine hours if you count those extra hours on Saturday and Sunday, right? Unfortunately, sleep science says otherwise. Sleep isn’t just about quantity — it’s about quality, timing, and consistency. A recent paper in Current Biology found that people who cut their sleep by five hours during the week but tried to “catch up” on the weekend still experienced measurable downsides.1 Despite logging more total hours, participants showed increased calorie intake after dinner, lower energy expenditure, weight gain, and impaired insulin function. In other words, even when sleep debt looked balanced on paper, their bodies didn’t agree. Why Sleep Debt Matters Missing out on proper sleep during the workweek has real consequences. Chronic short sleep has been linked to higher risks of obesity, hypertension, heart disease, diabetes, and stroke.2 You might feel sharper after a weekend lie-in, but your body still carries the physiological stress of the week before. Some studies suggest that catching up by one or two hours can offer temporary relief, but anything more irregular tends to disrupt your internal body clock — also known as your circadian rhythm.3 This “social jet lag,” caused by staying up and sleeping in later on weekends, confuses your body’s natural schedule. It’s the same as jumping time zones every Friday night and flying back by Monday morning — no wonder Monday feels rough. The Science of Consistency Your brain and body thrive on rhythm. Irregular sleep schedules interfere with the release of hormones like melatonin and cortisol, affect metabolism, and can leave you feeling groggy even after a long night’s rest. Research from Sleep Medicine shows that the healthiest sleepers are those who maintain a stable bedtime and wake time throughout the week.4 Think of sleep like a bank account you can’t overdraw or “pre-pay.” You can make small deposits — a short nap here and there — but you can’t binge-save for the future. It takes four days to recover from just one lost hour of sleep, and a weekend of extra rest can’t undo a week’s worth of sleep deprivation.5 Building Better Sleep Habits Aim for seven to nine hours every night. Keep your sleep and wake times within an hour of each other, even on weekends. Take short power naps (15–20 minutes) if you’re feeling tired during the day. Avoid large meals, caffeine, and screens close to bedtime. The Bottom Line Weekend catch-up sleep might feel good in the moment, but it’s no substitute for a consistent routine. Treat sleep like preventive medicine — it protects your heart, sharpens your mind, and balances your mood. If you struggle with ongoing tiredness, irregular sleep, or symptoms such as loud snoring, gasping, or unrefreshing sleep, speak to your doctor or a sleep specialist. Restful nights aren’t a luxury — they’re essential for your long-term health. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References Depner, Christopher M., et al. “Ad Libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep.” Current Biology, vol. 29, no. 6, Mar. 2019, pp. 957–967.e4. https://doi.org/10.1016/j.cub.2019.01.069 “Sleeping in on Weekends Good for Your Health?” Heart.org, 2017. https://www.heart.org Hsiao, Fan-Chi, et al. “The Sleep Paradox: The Effect of Weekend Catch-up Sleep on Homeostasis and Circadian Misalignment.” Neuroscience & Biobehavioral Reviews, vol. 175, 22 May 2025, p. 106231. https://doi.org/10.1016/j.neubiorev.2025.106231 Itani, Osamu, et al. “Short Sleep Duration and Health Outcomes: A Systematic Review, Meta-Analysis, and Meta-Regression.” Sleep Medicine, vol. 32, Apr. 2017, pp. 246–256. https://doi.org/10.1016/j.sleep.2016.08.006 “Sleep Debt: Can You Really Catch up on Sleep?” Unisom, 2016. https://www.unisom.com
