More than one-third of U.S. adults aren’t getting the recommended seven to nine hours of sleep each night—and it’s taking a toll on our hearts. Research has long shown that chronic lack of sleep increases the risk of heart disease, high blood pressure, and even stroke. But here’s the big question: can we make up for lost sleep on the weekends?
A new study says maybe. But the science isn’t settled.
In 2024, researchers followed more than 90,000 adults in the United Kingdom for 14 years. Their findings? People who slept in on weekends to “catch up” on rest were nearly 20% less likely to develop heart disease compared to those who didn’t.
“Sleep is good for your heart, so it makes sense that getting more—even if it’s just on the weekends—could be helpful,” explains Oltion Mesi, M.D., cardiologist at Henry Ford Health. He adds that quality rest, even in bursts, may offer a protective edge.
This sounds like great news for anyone who burns the candle at both ends during the workweek. But the story isn’t that simple.
The 2024 study conflicts with earlier research from the U.S. that followed nearly 2,000 adults. That study suggested the opposite: inconsistent sleep schedules—including weekend catch-up sleep—were linked to a higher risk of heart attacks and strokes.
So, which study is right? According to Dr. Mesi, both have limitations. The newer study included only adults in the U.K., who may have different lifestyles than Americans. The older study, meanwhile, had a much smaller sample size. Neither study was a randomized clinical trial—the gold standard for medical research.
In short: the jury is still out on whether sleeping in on weekends truly protects your heart.
Even if the research isn’t clear about weekend “catch-up sleep,” one thing is certain: getting quality sleep is essential for heart health. Sleep reduces inflammation, which is a major contributor to heart disease. It regulates hunger hormones like ghrelin, making it easier to maintain a healthy weight. It gives blood vessels time to repair themselves and helps lower blood pressure, one of the biggest drivers of heart problems. Quality rest also balances stress hormones like cortisol, which in excess can damage arteries over time.
So how can you improve your sleep and protect your heart? Experts recommend starting with simple changes. Avoid caffeine and nicotine in the evening. Keep your bedroom cool, since a lower body temperature helps signal your brain that it’s time to sleep. Try to go to bed and wake up at the same times every day, even on weekends, to regulate your internal clock. Skip alcohol before bedtime—it may help you fall asleep quickly, but it disrupts deep sleep and causes night wakings. And turn off screens at least two hours before bed to avoid blue light that tells your brain to stay alert.
If you’ve tried improving your sleep habits but still struggle, don’t ignore the problem. Talk to your healthcare provider—they may recommend a sleep study, treatment, or other options that can make a major difference in your rest and your overall health.
The bottom line is simple: sleep and heart health are deeply connected. While it’s still unclear whether sleeping in on weekends offsets weekday sleep loss, what’s certain is this—your heart depends on consistent, quality rest. Focus on building good sleep habits every night, and you’ll be doing your heart a favor whether it’s Monday or Sunday morning.
