{"id":3770,"date":"2019-05-01T06:00:26","date_gmt":"2019-05-01T11:00:26","guid":{"rendered":"http:\/\/www.cathybiase.com\/?p=3770"},"modified":"2019-05-01T06:00:26","modified_gmt":"2019-05-01T11:00:26","slug":"does-sleeping-in-on-the-weekend-make-up-for-lack-of-sleep-during-the-week","status":"publish","type":"post","link":"https:\/\/cathybiase.com\/index.php\/2019\/05\/01\/does-sleeping-in-on-the-weekend-make-up-for-lack-of-sleep-during-the-week\/","title":{"rendered":"Does Sleeping in on the Weekend Make Up for Lack of Sleep During the Week?"},"content":{"rendered":"<p>Sleep is our reward at the end of the day that allows our body to regroup, repair and restore.\u00a0 But what happens if we don&#8217;t get enough sleep?<\/p>\n<p>In the short term the effects of not getting adequate sleep can include:<\/p>\n<ul>\n<li>Lack of alertness<\/li>\n<li>Impaired memory<\/li>\n<li>Moodiness<\/li>\n<\/ul>\n<p><em><strong>Chronic<\/strong><\/em> lack of sleep can have a severe impact on your health leading to serious health issues such as:<\/p>\n<ul>\n<li>high blood pressure<\/li>\n<li>diabetes<\/li>\n<li>heart issues<\/li>\n<li>obesity<\/li>\n<li>depression<\/li>\n<\/ul>\n<p>And research has shown that long-term sleep disruptions may raise the risk of some cancers including prostate cancers and breast cancers.<\/p>\n<p>http:\/\/www.cathybiase.com\/sleeping-cancer-fighting-powerhouse\/<\/p>\n<p>So now that we know, in broad sweeps, the importance of getting adequate sleep,\u00a0 how much sleep is enough sleep?<\/p>\n<p>The National Sleep Foundation (NSF), along with a multi-disciplinary expert panel recommends that adults get between 7-9 hours of sleep nightly.<\/p>\n<p>So let\u2019s do the math.\u00a0 If we take the average of required sleep time to be 8 hours per night then multiply that number by 7 days a week, that works out to 56 hours of sleep a week to hit the desired target.\u00a0 And when we get less than our needed amount of nightly sleep, this results in what scientists call a \u2018sleep debt\u2019.<\/p>\n<p>So here is the question, if we fall short of the average 7-9 hours of sleep during the week, can we repay this sleep debt by sleeping in on the weekend?\u00a0 Many of us assume yes but <a href=\"https:\/\/www.cell.com\/current-biology\/fulltext\/S0960-9822(19)30098-3\">research<\/a> suggests otherwise.<\/p>\n<p>In this study researchers enlisted 36 healthy adults age 18 to 39 to stay for two weeks in a laboratory.\u00a0 Their food intake, light exposure and sleep were monitored.<\/p>\n<p>Volunteers were divided into groups. One group was allowed to sleep 9 hours each night for 9 nights. The second was allowed 5 hours per night over that same 9 day period. The third group slept no more than 5 hours nightly for 5 days followed by a weekend when they could sleep as much as they liked before returning to 2 days of restricted sleep.<\/p>\n<p>Both of the sleep-restricted groups snacked more at night, gained weight and saw declines in insulin sensitivity during the study period. While those in the weekend recovery group saw mild improvements (including reduced nighttime snacking) during the weekend, those benefits went away when the sleep-restricted workweek resumed.\u00a0 According to Christopher Depner, lead author of the study<\/p>\n<blockquote><p>In the end, we didn&#8217;t see any benefit in any metabolic outcome in the people who got to sleep in on the weekend<\/p><\/blockquote>\n<p>Getting a good sleep on a nightly basis is something many of us need to work on.<\/p>\n<p>Here are some tips to help the Sandman come your way.<\/p>\n<h3>Tips for better sleep:<\/h3>\n<ol>\n<li>Turn all electronics off 1 hour before bedtime<\/li>\n<li>Do not eat 3 hours before bedtime<\/li>\n<li>Sleep in a cool, dark room<\/li>\n<li>If you must have electronics in your room, keep them 2 feet away from your bed<\/li>\n<li>Be consistent with your bed time aiming to go to bed around 10pm<\/li>\n<\/ol>\n<p>Sleep well friends!<\/p>\n<p>Here is a very interesting and informative interview that I did with Dr. Garcia-Rill entitled &#8220;Why Do We Sleep?&#8221;<\/p>\n<p>Have a listen:)<\/p>\n<p><iframe title=\"Why Do We Sleep? with Dr. Edgar Garcia-Rill by The Health Hub\" width=\"847\" height=\"400\" scrolling=\"no\" frameborder=\"no\" src=\"https:\/\/w.soundcloud.com\/player\/?visual=true&#038;url=https%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F505552113&#038;show_artwork=true&#038;maxwidth=847&#038;maxheight=1000&#038;dnt=1\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #333399;\"><strong>References:<\/strong><\/span><\/p>\n<p><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"https:\/\/www.sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times\">https:\/\/www.sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times<\/a><\/span><\/p>\n<p><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"https:\/\/www.cell.com\/current-biology\/fulltext\/S0960-9822(19)30098-3\">https:\/\/www.cell.com\/current-biology\/fulltext\/S0960-9822(19)30098-3<\/a><\/span><\/p>\n<p><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http:\/\/cebp.aacrjournals.org\/content\/22\/5\/872\">http:\/\/cebp.aacrjournals.org\/content\/22\/5\/872<\/a><\/span><\/p>\n<p><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0149763417301628\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0149763417301628<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleep is our reward at the end of the day that allows our body to regroup, repair and restore.\u00a0 But what happens if we don&#8217;t get enough sleep? In the &hellip; <a href=\"https:\/\/cathybiase.com\/index.php\/2019\/05\/01\/does-sleeping-in-on-the-weekend-make-up-for-lack-of-sleep-during-the-week\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Does Sleeping in on the Weekend Make Up for Lack of Sleep During the Week?<\/span><\/a><\/p>\n","protected":false},"author":6,"featured_media":3821,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Does Sleeping in on the Weekend Make Up for Lack of Sleep During the Week?","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[49,27,29],"tags":[64,11,226,586],"class_list":["post-3770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cancer","category-cancer-coaching","category-lifestyle","tag-cancer","tag-health","tag-sleep","tag-sleepdeprivation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Does Sleeping in on the Weekend Make Up for Lack of Sleep During the Week? - Cathy Biase<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cathybiase.com\/index.php\/2019\/05\/01\/does-sleeping-in-on-the-weekend-make-up-for-lack-of-sleep-during-the-week\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Sleeping in on the Weekend Make Up for Lack of Sleep During the Week? - Cathy Biase\" \/>\n<meta property=\"og:description\" content=\"Sleep is our reward at the end of the day that allows our body to regroup, repair and restore.\u00a0 But what happens if we don&#8217;t get enough sleep? 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