For years, sleep experts have warned against sleeping in on weekends. The idea was simple: maintain a consistent sleep-wake cycle to support your circadian rhythm. But new recommendations from the National Sleep Foundation suggest there might be more wiggle room than we thought, especially when it comes to catching up on missed rest.
Published in the journal Sleep Health, a panel of sleep scientists reviewed 63 studies on sleep timing, regularity, and its impact on health and performance. Their goal? To answer three key questions:
- Is a consistent sleep schedule important for health?
- Does regular sleep timing improve performance?
- If you don’t get enough sleep, should you try to make it up?
The answer to all three was a clear yes.
While maintaining a consistent sleep schedule remains the gold standard, the panel concluded that making up for sleep deficits with an extra 1–2 hours on non-work days—or even short naps—can be a beneficial fallback. That means if you’ve had a rough week, allowing yourself to sleep in a little on the weekend can help rebalance your sleep bank.
However, the experts emphasized moderation. Oversleeping or radically shifting your schedule can still disrupt your internal clock, leading to grogginess and “social jet lag.” The takeaway? Prioritize regular sleep, but give yourself grace when life gets in the way.
Whether you’re managing a newborn, working night shifts, or juggling multiple responsibilities, consistency is the goal, but recovery sleep is a valuable tool. And if you’re struggling with sleep patterns, research-backed supplements and better bedtime habits may offer support.
So yes, according to science, that extra hour of sleep on Saturday? It’s not laziness—it’s smart recovery.
