According to data presented at the European Society of Cardiology Congress, sleeping in on weekends may reduce your risk of heart disease by up to 20%. So, go ahead and turn off your alarm this weekend: Your heart may be better off for it.
Sleep Matters
Adults need seven or more hours of sleep every night. But if you aren’t sleeping that much, you certainly aren’t alone. In fact, The Centers for Disease Control and Prevention (CDC) recently noted that 1 in 3 adults in the United States report not getting enough rest. To make matters worse, an estimated 50 to 70 million Americans have chronic, or ongoing, sleep disorders.
While you may feel like you’re functioning just fine on five hours and a couple of cups of coffee, sleep matters more than you may realize: It’s a basic human need, like eating, drinking and breathing. And like these other needs, sleeping is vital for good health and well-being throughout your lifetime.
In relation to heart health, quality sleep can:
- Control inflammation
- Decrease your risk of heart disease
- Decrease your risk of high blood pressure
- Help you manage your weight
- Regulate your blood sugar
Beyond your heart, healthy sleep habits can impact many other aspects of your physical and mental health, too. Quality sleep can also:
- Decrease your risk of stroke
- Help your body fight off germs
- Improve your mood
- Make you less prone to accidents
- Positively affect your learning and memory
Getting some extra sleep in on the weekends — or whenever you have a day off work — can be very beneficial and give you some much-needed peace of mind.
Tips for Healthy Weekend Sleep
But easier said than done, right? Some people love to sleep in on the weekend and have no trouble doing so. But if you’re one of the millions who find yourself only wishing you could, here are a few suggestions for breaking your weekday sleep routine and ensuring you add hours to your weekly sleep bank.
- Consider a daytime nap. While experts say sleeping longer is best, a nap in the middle of the day certainly doesn’t hurt. If you can’t sleep in, and a nap is the best you can get, go for it. It’s still rest, and still a step in the right direction.
- Create a healthy bedtime routine. We live in a nonstop world, and it makes blocking out all of the "noise," even to sleep, a bit of a challenge. But there's a lot you can do to set yourself up for sleep success, from limiting screen time before you go to bed to investing in room-darkening shades that make for optimal sleep any time of day. Sound machines and a fan can also help.
- Limit your caffeine intake. It can be nice to top off a great dinner with a piping hot cup of coffee or tea, but the caffeine in coffee, tea and soft drinks can affect the quality of your sleep. If you’re craving a little comfort, try substituting your favorite caffeinated drink with a sleepy-time tea. You’ll be glad you did.
- Manage anxiety and guilt. If you have a lot to do or feel bad about sleeping in when others aren’t, consider weekend sleep-ins as a necessary item to check off your to-do list. It’s important to remind yourself that you’re doing something good for your health, not being lazy.
Plan ahead. Block out the time to sleep longer on your calendar as you would a meeting or an appointment. While we know it can be tempting to get up early to tackle all the activities you aren’t able to focus on during the work week, getting enough high-quality sleep is crucial to keeping you feeling whole. Simply setting the intention can help you make sure it happens.
- Say no to weekend alarms. Once you hear that buzz, it can be challenging to fall back asleep. So, consider switching your weekend alarm settings to "off." Silencing your electronic devices is a good idea, too.
Make Time for Sleep Care
If you’ve tried everything and still can’t get the sleep you need to thrive, it may be time to see a sleep specialist. At AdventHealth, we provide comprehensive sleep evaluations and treat a wide range of sleep disorders. We also offer a personal Sleep Navigator who can guide you through diagnosis, treatment and follow-up care.
Contact us to learn more about how our sleep specialists can benefit you
