New research reveals the potential heart health benefits of weekend sleep-ins.

A hectic week can easily disrupt your regular sleep routine, even when you're aiming for consistency.

Catching up on sleep during the weekend might not only help you rest, but could also reduce your risk of heart disease by 19%, according to a research abstract set to be presented at the European Society of Cardiology’s congress.

Yanjun Song, coauthor of the study, highlighted that the effect is particularly noticeable in those who regularly suffer from insufficient sleep during weekdays.

The study analyzed data from 90,903 participants in the UK Biobank, which tracks the health of over 500,000 individuals, aged 40 to 69, across the UK.

Sleep patterns were monitored using activity trackers, categorizing participants into four groups based on how much extra sleep they got on weekends. Group 1 got 0.26 to 16.05 hours less, while Group 4 caught up with 1.28 to about 16 more hours of sleep on weekends than during the week.

After nearly 14 years of follow-up, the group that slept the most on weekends had a 19% lower risk of developing heart disease, stroke, heart failure, or atrial fibrillation compared to the group with the least weekend sleep compensation.

Among those who were consistently sleep-deprived (less than seven hours per night), those who made up for lost sleep on weekends had a 20% lower risk of heart disease compared to those who caught up less. No gender differences were observed in the results.

"Despite its limitations, such as focusing only on the UK population, this study highlights the detrimental effects of chronic sleep deprivation on heart health," said Dr. Nieca Goldberg, medical director at Atria New York City and clinical associate professor at NYU Grossman School of Medicine, via email. Goldberg was not involved in the research.

Experts advise that people should still address irregular sleep patterns, as they can impact more than just heart health.

Previous studies on weekend sleep catch-up have shown mixed results. Dr. Nour Makarem, assistant professor of epidemiology at Columbia University's Mailman School of Public Health, noted that social jet lag—differences in sleep duration and timing between weekdays and weekends—has been linked to an increased risk of heart disease, though she was not part of the research.

"Another study found that trying to compensate for sleep deprivation actually worsened diet, led to weight gain, and reduced insulin sensitivity," said Dr. Martha Gulati, director of preventive cardiology at Cedars-Sinai Medical Center, via email. "So, it's still unclear, even with this study, which approach is truly beneficial."

For optimal heart health, Dr. Makarem recommends maintaining consistent sleep patterns throughout the entire week.

The latest research suggests that when it's not possible to get enough sleep during the week, making up for it on the weekend could provide protective benefits against heart disease, she added.

Understanding how sleep plays a role in supporting heart health

Since the study is still in abstract form, it's unclear what other heart disease risk factors or aspects of sleep were considered in the analysis, Makarem explained via email.

However, the researchers did factor in genetic risk, which strengthens the study. This is promising news for those with genetic predispositions, as the link between compensatory sleep and reduced heart disease risk remained significant.

The results may be partially explained by sleep’s influence on healthier blood glucose and blood pressure levels, improved diet choices, and reduced obesity risk, according to Makarem.

"A lack of sleep can cause a variety of heart problems, including high blood pressure, high cholesterol, heart attacks, obesity, diabetes, and strokes," Goldberg explained. "Moreover, disrupted sleep patterns may further increase the risk of hypertension and arrhythmias."

Adequate sleep is also linked to better mental health, which in turn reduces the likelihood of heart disease, according to Makarem. "Sleep is restorative and crucial for maintaining heart health."

There are still several unresolved questions, Gulati remarked: Is there a limit to how much sleep is beneficial on weekends? Is there a daily sleep threshold that can't be compensated for? And do people who sleep well every night have a lower risk of heart disease?

"Perhaps the key takeaway is that catching up on sleep is better than not sleeping at all," Gulati suggested.

"To safeguard heart health, it's advised to get at least 7 hours of sleep each night and maintain a consistent sleep schedule," Goldberg recommended.

This means aiming to sleep and wake up at the same time each day, as consistently as possible, according to Makarem.

"If you're struggling with sleep, consider speaking with your doctor," Goldberg advised. "Always remember, you are your own best advocate when it comes to your health."