Tip #38: Avoid the Weekend Lie-In

We all like to sleep in for another hour or two on the weekend after a long, hard week. But here is the bad news.

The Science of Sleep Debt

Research has shown that “while our bodies try to catch up on occasional sleep loss by making us sleep more and/or more deeply the following night, this mechanism breaks down when there is chronic deprivation” (from researchers at Northwestern University, Illinois). That is, your body no longer attempts to catch up, despite an accumulating sleep deficit. “The ability to compensate for lost sleep is itself lost, which is damaging both physically and mentally,” the researchers say.

As a result, the risk of obesity, heart disease and depression greatly increases — is this the price you are willing to pay for your workaholic lifestyle? I know, we all have to make a living, but think about it — do you want to spend all your hard-earned money on doctors and pills? If you feel irritated and depressed after working long hours, think twice about your future. You may end up not having one.

Interestingly, 50 years ago people slept for more than 8 hours, and these days a lot of people sleep for about 6 or even less. Quite often people put more hours into work while their performance actually suffers and concentration declines. Is it worth it?

What to Do Instead

So here is my tip. Don’t deprive yourself of sleep. Don’t assume that a weekend lie-in will fully compensate for your sleep shortage. If you keep working long hours all week long, then sorry — early rising might not be for you right now. You should focus on your lifestyle, get your priorities straight (your health should be at the top of that list), and when you are ready — come back.

In the meantime, if you are able to maintain a normal schedule, don’t sleep in for more than 1–1.5 hours on weekends — otherwise it breaks your sleep pattern. If you have ever experienced jet lag, you know how it feels, and it’s not pretty. Going to bed and waking up at the same time every day — even on weekends — is one of the most powerful things you can do for your sleep quality.

Understanding how sleep cycles work can also help you appreciate why consistency matters more than simply clocking extra hours on a Saturday morning.