“I don’t get enough sleep on weekdays because of work, so I’ll catch up by sleeping a lot on my day off.”
Most of us have probably thought this at least once.
Many people turn off their alarm on days off and sleep until almost noon.
But can you really make up for lost sleep by sleeping in?
Recent research suggests that while sleeping longer on days off has certain benefits, it is difficult to fully recover from the sleep debt built up during the week.
In this article, we look at the effects of catch-up sleep, based on the latest research.
Lack of Sleep Gradually Builds Up in Both Brain and Body
When sleep deprivation continues, “sleep debt” is thought to gradually accumulate.
During sleep, the brain carries out
• Organizing memories
• Sorting out unneeded information
• Maintaining nerve cells
and other work.
Meanwhile, the body carries out important functions such as
• Releasing growth hormone
• Repairing muscles and tissues
• Maintaining immune function
and more.
When you do not get enough sleep, this recovery cannot fully take place, which can lead to reduced concentration and judgment during the day, as well as fatigue.
The Limits of Catch-Up Sleep Revealed in a 2019 Study
A study published in 2019 in the journal Current Biology reported that when people who were sleep-deprived during the week slept longer only on the weekend, they could not fully recover from the effects of sleep deprivation.
In the study, even when people slept longer on the weekend,
• Disruption of the body clock
• Reduced insulin sensitivity (the body’s ability to regulate blood sugar)
• Increased energy intake
and other effects did not sufficiently improve.
In other words, the study suggests that sleeping longer only on days off is not a way to “cancel out” weekday sleep deprivation.
On the Other Hand, a 2024 Study Revealed Something New
On the other hand, a study of about 90,000 people published in 2024 reported that, even among people who did not get enough sleep on weekdays, those who made up for it with more sleep on their days off tended to have a lower risk of developing cardiovascular disease than those who did not.
In other words, it is not true that “catch-up sleep is pointless.”
It has also become clear that it may help with temporary recovery, such as easing fatigue and sleepiness.
In current research,
“Catch-up sleep on days off has some benefits, but nothing beats getting enough sleep every day.”
is the mainstream view.
What Matters for Keeping Fatigue from Building Up
Ideally, rather than sleeping longer only on days off, you should aim to get a consistent amount of sleep every day.
That said, many people cannot get as much sleep as they would like because of work, housework or childcare.
In those cases,
• Keep your wake-up time as consistent as possible
• Avoid your smartphone before bed
• Make time to relax, for example with a bath
• Get some moderate exercise
these habits can also help improve your sleep quality.
Why Not Make Time to “Rest Your Head”?
At La HEAD,
“My head felt lighter after the treatment”
“It felt as if my thoughts had been sorted out”
are some of the comments we hear from our guests.
When every day is busy, not only the body but also the brain tends to get little time to rest.
Rather than relying only on catch-up sleep on your days off, paying attention to good-quality sleep and time to relax in your everyday life may lead to days when fatigue is less likely to build up.
At La HEAD, we strive to offer treatments tailored to each guest, so that everyone can enjoy time to relax in both mind and body.