A study presented by authors from the State Key Laboratory of Infectious Disease in China suggests that “catching up” on sleep over the weekend could reduce the risk of heart disease by 20%. Sleep deprivation, often defined as less than 7 hours a night, can lead to various health problems that contribute to cardiovascular issues. The study, using self-reported data from over 90,000 participants in the UK Biobank project, found that those who got the most compensatory amounts of sleep were 19% less likely to develop heart disease compared to those with the least amounts. The study had a median follow-up of 14 years.
Sleep deprivation can negatively impact a person’s immune system, well-being, and ability to focus on daily tasks. The CDC recommends that adults get at least 7 hours of sleep per night, yet estimates show that 1 in 3 adults do not get enough sleep. Dr. Rigved Tadwalkar, a board-certified consultative cardiologist at Providence Saint John’s Health Center, was surprised by the study’s findings, highlighting the body’s ability to recuperate after periods of sleep deprivation. He emphasized the importance of prioritizing sleep for heart health.
Although compensatory sleep, such as catching up on weekends, can be helpful in the short term, it may not be the best approach for optimal mental and physical health. Melanie Murphy Richter, a registered dietitian nutritionist, explained that consistent lack of sleep can lead to imbalances in metabolism, increased inflammation, and other serious health issues like obesity, diabetes, and heart disease. Maintaining a regular sleep schedule and prioritizing sleep quality are crucial for overall health, rather than relying on compensatory sleep to make up for deficient rest.
Sleep plays a vital role in heart health, helping the heart vessels heal and rebuild, as well as influencing processes that regulate blood pressure, sugar levels, and inflammation control. Sleep deprivation can disrupt the body’s circadian rhythm, affecting the production of hormones that regulate blood sugar levels and increase the risk of cardiovascular disease. Catching up on sleep can help lower stress hormone levels and normalize blood pressure and heart rate, contributing to a healthier immune system.
Naps during the day can provide short-term energy boosts but are not a sustainable way to make up for inadequate sleep. The body’s restorative processes, such as tissue repair, memory consolidation, and hormone regulation, primarily occur during uninterrupted nighttime sleep. Nutrition can also impact sleep patterns, with hydration and supplements like melatonin, magnesium, and herbs/adaptogens playing a role in promoting relaxation and quality sleep. Whole-food sources like leafy greens, nuts, and seeds offer sleep-supportive nutrients along with fiber and antioxidants, making them beneficial for overall health and sleep patterns. It is essential to seek advice from a doctor before starting any supplements.
