Experts have discovered that catching up on missed sleep over the weekend may not be as effective as we once thought. Professor Russell Foster, a prominent sleep and circadian rhythm expert from Oxford University, explains that even sleeping for extra hours on weekends won’t fully restore cognitive abilities or compensate for the sleep debt accumulated during the week. In fact, it may disrupt our body’s internal clock, making it more difficult to fall asleep at night.
According to Professor Foster, individuals who regularly experience tiredness, irritability, impulsiveness, and cravings for sugary or caffeinated drinks likely require more time in bed. However, sleeping in late on weekends can negatively affect our body clock since the absence of morning light prevents us from waking up earlier and going to bed earlier. On the other hand, exposure to morning light helps the body establish a routine of waking up and falling asleep at appropriate times.
Although the average person needs around eight hours of sleep per night, a healthy range spans from six to ten-and-a-half hours, depending on the individual. If someone falls within this range and doesn’t feel exhausted during the day, they need not worry. However, those who struggle to perform at their best during the day should prioritize getting more sleep.
To combat sleep deprivation, Professor Foster advises going to bed earlier in the evening and sticking to a regular sleep routine. He warns that relying on weekend lie-ins to recoup lost sleep is not an effective strategy. Laboratory studies have shown that even if someone oversleeps on weekends by up to ten hours, they often haven’t fully caught up by Monday. However, for mildly sleep-deprived individuals who typically sleep just slightly less each night, an occasional lie-in might not be detrimental.
In conclusion, it is crucial to prioritize consistent sleep patterns and exposure to morning light for optimal sleep and well-being. By following these tips, individuals can improve their sleep hygiene and alleviate issues with insomnia. Long-term sleep deprivation has been linked to obesity, diabetes, and cardiovascular disease, making it essential to prioritize quality sleep.
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