Can Weekend Catch-Up Sleep Help Protect Your Heart?
The New Year has just started, and it's time for most of us to return to our regular schedules. Although getting enough sleep should be a part of our New Year's resolutions, studies indicate that many people fail to get the recommended 7-9 hours of sleep per night, as the National Sleep Foundation advises. Many people, including students and shift workers, have adopted a sleep pattern known as Weekend Catch-Up Sleep (WCS), which involves compensating for lost sleep during the week by sleeping in over the weekend. This sleep pattern has become the focus of new research concerning its potential cardio-protective health benefits.
A Tired Nation
Over 1 in 3 Americans gets less than the recommended 7-9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). Sleep deprivation has reached epidemic status and has become a frequent topic of research. Sleep is a vital pillar of good health, along with a healthy diet and exercise. Getting less than the recommended amount of sleep increases the likelihood of health problems such as high blood pressure, Type 2 diabetes, and obesity. These health conditions have severe cardiovascular health implications as they can increase your risk for heart conditions such as heart attack, heart disease, and stroke.
The Sleep-Heart Connection
Inflammation is your body's natural way to fight off disease and injury. This temporary response is part of your body's natural defense system, but when inflammation is left unchecked, it can lead to cardiovascular disease and other severe health conditions. Sleep deprivation contributes to this inflammatory response by increasing the release of pro-inflammatory mediators like interleukin-6 and C-reactive protein.
Sleep health disorders can also produce sleep deprivation. The most common sleep breathing disorder, obstructive sleep apnea, is characterized by partially or completely obstructed breathing throughout the night. As a result, blood oxygen levels drop. The body responds by releasing stress hormones such as epinephrine, which causes an increase in both heart rate and blood pressure. The lack of oxygen and high blood pressure increase the stress on the heart and over time can lead to heart failure.
Is Weekend Catch-Up Sleep Beneficial?
Recent findings published in Sleep Health, the journal of the National Sleep Foundation, address the relationship between Weekend Catch-Up Sleep and cardiovascular disease among adults in the US. Many previous studies focused on the connection between cardiovascular disease and sleep duration. This study was among the first to compare weekday and weekend sleep durations. The study found that people who slept for 6 hours or less during the week and made up for it by sleeping more than 2 hours extra during the weekend had a lower risk of cardiovascular disease. While very specific, the findings shed some light on a topic that will likely continue to interest the sleep medicine community.
Healthy Sleep
In a perfect world, we’d all get 7-9 hours of sleep, going to bed at the same time every night and waking up consistently every morning. Because we increasingly lead busy lives, getting as much sleep as we’d like is not always possible. While it is comforting to know that sleeping in on the weekend can help when we lack sleep during the week, the overall goal for best sleep hygiene focuses on three key sleep attributes. According to the National Institute of Health, healthy sleep encompasses adequate sleep duration, high-quality restorative sleep, and a consistent sleep schedule. Achieving a good night’s sleep is no longer a luxury; it is an essential pillar of overall good health.
If you are not getting consistent quality sleep, you may be suffering from a sleep disorder like obstructive sleep apnea. BetterNight is a comprehensive telehealth solution that makes diagnosing and treating sleep apnea simple, convenient, and affordable. For more information on how you can achieve better nights, reach out to BetterNight here.