A busy week packed of business meetings, children's activities, and exercise classes can frequently result in nights of short and restless sleep. The good news is that getting enough sleep over the weekend may reduce your chance of developing heart disease by approximately 20%. This is according to the results of a recent study presented to the European Society of Cardiology this month.
"Sufficient compensatory sleep is linked to a lower risk of heart disease," said study co-author Yanjun Song of the State Key Laboratory of Infectious Disease at Fuwai Hospital, part of the National Center for Cardiovascular Diseases in Beijing. "The association becomes even more pronounced among individuals who regularly experience inadequate sleep on weekdays."
Previous studies have indicated that catching up on sleep can reduce the symptoms of sleep deprivation, but there has been little research on how it improves heart health. According to research, weekend catch-up sleep can reduce obesity, hypertension, depression, and the risk of stroke.
While the concept of "catching up" on sleep might seem counterintuitive to some, experts emphasize that it's not just about quantity, but also quality. Dr. Maria Rodriguez, a sleep specialist at New York University, explains, "The body's circadian rhythm, our internal clock, plays a crucial role in regulating sleep patterns. When we consistently disrupt this rhythm during the week, allowing for extended, uninterrupted sleep on weekends can help reset and stabilize these important biological processes."
The new study looked at data from 90,903 adults who participated in the UK Biobank project, which is a database including the lifestyle records of half a million people.
The researchers discovered that during a 14-year period, persons who got the greatest extra sleep on weekends were 19% less likely to acquire heart disease than those who got the least amount of extra weekend sleep.
The study also examined a subgroup of persons who reported having less than seven hours of sleep every night. Among them, individuals who got the greatest catch-up sleep on weekends had a 20% lower risk of getting heart disease than those who slept the least.
There was no distinction between males and women. Those in the group with the most extra weekend sleep slept an additional 1.28 to 16.06 hours.
"Our results show that for the significant proportion of the population in modern society that suffers from sleep deprivation, those who have the most catch-up sleep at weekends have significantly lower rates of heart disease than those with the least," said Zechen Liu, a co-author of the research.
It's important to note, however, that while weekend catch-up sleep shows promising benefits, it shouldn't be viewed as a long-term solution to chronic sleep deprivation. Dr. Jonathan Cedernaes, a neuroscientist at Uppsala University in Sweden, cautions, "Relying solely on weekend recovery sleep is like putting a band-aid on a deeper issue. The ideal scenario is to maintain consistent sleep patterns throughout the week. However, for those unable to achieve this, weekend catch-up sleep can serve as a valuable stopgap measure."
The study discovered that catching up on sleep helped to reduce the risk of ischemic heart disease, atrial fibrillation, and stroke. According to a 2022 study, 90% of individuals do not get adequate sleep on a daily basis, despite the fact that seven out of ten cardiovascular diseases could be avoided if people slept seven to eight hours every night.
"The importance of sleep quality and quantity for heart health should be taught early in life when healthy behaviours become established," said research author Aboubakari Nambiema of the French National Institute of Health and Medical Research in Paris. "Minimising nighttime noise and stress at work can both help improve sleep."
This study comprised 7,200 participants aged 50 to 75 years who showed no symptoms of cardiovascular disease. The researchers monitored for incident coronary heart disease and stroke every two years for a total of ten years. During the ensuing years, 274 patients experienced coronary heart disease or a stroke.
The researchers discovered that if all participants had an adequate seven to eight hours of sleep per night, 72% of new instances of coronary heart disease and stroke might be averted each year. People who improved their sleep during the course of the trial were less likely to develop coronary heart disease or stroke.
These findings underscore the critical role of sleep in maintaining cardiovascular health. Dr. Samantha Lee, a cardiologist at Johns Hopkins University, elaborates on the connection: "During sleep, our bodies undergo crucial restorative processes. This includes regulating blood pressure, repairing blood vessels, and managing stress hormones like cortisol. Chronic sleep deprivation can disrupt these processes, potentially leading to increased inflammation, higher blood pressure, and altered metabolism – all risk factors for heart disease."
"We also found that the vast majority of people have sleep difficulties," she stated. "Given that cardiovascular disease is the top cause of death worldwide, greater awareness is needed on the importance of good sleep for maintaining a healthy heart."
However, getting too much sleep on a regular basis can have negative consequences. A 2018 meta-analysis of 1 million adults, presented at the European Society of Cardiology, indicated that both short and long sleepers were more likely to develop or die from coronary artery disease or stroke.
"Having the odd short night or lie-in is unlikely to be detrimental to health, but evidence is accumulating that prolonged nightly sleep deprivation or excessive sleeping should be avoided," said study author Epameinondas Fountas of the Onassis Cardiac Surgery Centre in Athens, Greece.
"Getting the right amount of sleep is an important part of a healthy lifestyle."
As research continues to illuminate the intricate relationship between sleep and heart health, experts are calling for increased public health initiatives focused on sleep education. Dr. Rachel Chen, a public health researcher at Columbia University, suggests, "We need to shift our societal perspective on sleep. It's not a luxury or a sign of laziness – it's a fundamental pillar of health, as crucial as diet and exercise. Implementing workplace policies that respect employees' need for adequate rest and incorporating sleep hygiene education into school curricula could go a long way in fostering a culture that prioritizes healthy sleep habits."
