According to a comprehensive 14-year study conducted by the State Key Laboratory of Infectious Disease in China, sleeping extensively over the weekends can compensate for the lack of sleep during the week. This study, involving nearly 91,000 participants, revealed that those who managed to catch up on sleep had a 20% lower risk of heart attacks and strokes compared to those who remained sleep-deprived (link).
Why is Sleep Needed for Heart Health?
Sleep is crucial for your body to rest and repair. During sleep, heart rate and blood pressure decrease, and breathing becomes stable. Lack of sleep increases cortisol, a stress hormone, which can lead to inflammation and blood clotting, potentially causing clots in heart vessels. It also affects hormone production that regulates blood sugar, leading to insulin resistance and cardiovascular risks.
Is Sleeping It Off Over the Weekend Really Possible?
While weekend sleep-ins are validated by research, they may not be practical. Long hours of sleep are needed to offset sleep deficits, which could interfere with other weekend activities. The National Sleep Foundation found it takes longer to recover from lost sleep than the weekend allows. Consistent sleep patterns are essential, and disrupting them can affect metabolism and Monday morning readiness.
Maintaining sleep hygiene by being consistent with sleep and wake times is crucial. Avoid stimulants like tea, coffee, and sugar in the evening. Incorporate foods rich in tryptophan, like hot milk, multigrain roti, and eggs, to help regulate melatonin, the sleep hormone.
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