Getting a few extra hours on the weekend cannot make up for all the harms of being sleep-deprived during the week.
Robert Roy BrittRobert Roy Britt, author of"Make Sleep Your Superpower: A Guide to Greater Health, Happiness & Productivity ," is a former editor at Live Science. He writes weekly about health and wellness on Medium.
Why sleep is so importantInsufficient sleep — often defined in studies as anything less than seven hours per night for most adults — is linked to significant memory problems , poor decision-making and a compromised immune system , along with a higher risk of weight gain , heart disease , depression and dementia . Various studies have shown that playing sleep catch-up on weekends does not effectively lower these risks.
A study earlier this year in the journal Nature Aging suggested that seven hours is ideal for most adults. Other research has suggested that sleeping less than six hours or more than eight hours is bad for heart health. The bulk of this cleanup, repair and rejuvenation happens during the deepest stage of sleep, when brain waves are at their slowest, and during the rapid-eye movement stage, when dreams are common. These critical stages of sleep recur in multiple cycles, interspersed with lighter stages, during the night. When sleep is too light, fragmented or brief, vital minutes of restorative sleep are lost, and overall sleep quality and efficiency decline.
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