Sleeping in during the weekend: Doctor explains effects on long-term health

'What if I lose a few hours of sleep during the week? I am compensating for it with extra rest during the weekend.'

This is a common excuse among many ambitious, hardworking young professionals who might not be able to have a proper bedtime or wake-up time during a work week. They believe that the extra lie-ins on Saturdays or Sundays amply compensate for the pressure their bodies go through on other days.

However, recently, a research study presented at the American Association's Scientific Sessions 2026 in Chicago concluded that having a regular sleep schedule, complete with consistent bedtimes, sleep duration and wake times, can protect blood vessels and the heart, as opposed to the absence of one. The result was arrived at after analysing the sleep data of more than 10,000 adults who wore an activity tracking device for the programme. 

What the study says
The study's lead researcher, Dr Nguyen Viet, a neuroscientist at the Harvard Medical School, US, says that at times, we have no control over the quality of our sleep. However, what we can control is the regularity aspect of it.

"Consistent bedtimes and waking up time throughout the week in itself can help us," says the researcher.

Apparently, having complete sleep cycles ensures a 28% lower risk of atrial arrhythmia, which is a common type of irregular heartbeat. However, an unusually long sleep cycle was linked to a 55% higher risk of heart attack or stroke.

"The sleep irregularity aspect, which often happens during the weekends, may not be good for our heart health in the long run," says Dr Viet. 

A healthy lifestyle
Kochi-based consultant clinical nutritionist Mumtaz Khalid Ismail explains what a circadian rhythm is and how to ensure enough sleep regardless of a person's shift timings. She says that the three components of a healthy lifestyle are physical activity, proper diet and sleep pattern. Regardless of whether one is a day worker or night worker, it is important to get 6 to 7 hours of continuous sleep to set your body clock, aka circadian rhythm, the internal process in the body that regulates the wake-sleep cycle, which repeats every 24 hours.

"If you are a night worker, you should sleep during the morning hours continuously, in a dark room without lights, avoiding disturbances like a calling bell, to recreate a night-sleep atmosphere. And this should be done every day." The doctor says that otherwise, one won't be able to give their full attention during the five days of the week. 

What a well-rested mind needs
One might think that we can catch up on our sleep debt over the weekend, but that won't help to start another fresh week with a well-rested mind and brain, the doctor says.

"It is important to understand that interacting with your friends and family, engaging in fun activities and ensuring relaxation of the kind is also essential during the weekend for a healthy life. Sleeping it off won't help to either compensate for sleep deprivation over the week or keep health issues away," says Dr Mumtaz. 

The importance of uninterrupted sleep
Ensuring a healthy circadian rhythm will improve mental health, sleep quality and general well-being. According to the doctor, if we don't sleep enough daily, it will eventually disrupt appetite and weight, result in chronic health conditions and lead to hypertension, heart disease, obesity, diabetes and more.

"Therefore, find those 7 hours in your 24 hours and ensure uninterrupted sleep for holistic health," says the doctor.