Many people enjoy a lie-in at the weekend, but it can also sometimes come with feelings of guilt for being “lazy”.
However, according to the Guardian, new research has found that an extra 87 minutes of weekend sleep could be associated with a lower prevalence of hypertension.
Researchers found that people who slept for this amount of extra time longer at weekends had approximately 9% lower odds of having high blood pressure.
Read on to find out more about why a weekend lie-in could be a health benefit rather than a guilty pleasure.
Long-term sleep deprivation can cause mental and physical health issues
Most adults need between seven and nine hours of sleep a night. If you are regularly getting less sleep than you need, you could start to acquire a “sleep debt”.
For example, if you need eight hours’ sleep a night but only get six hours from Monday to Friday, you could have a “sleep debt” of 10 hours.
According to the Sleep Charity, long-term sleep deprivation can result in a number of health issues, including:
- Higher risk of heart disease and stroke
- Increased stress levels
- Raised blood pressure
- A weakened immune system.
You can also feel tired, irritable, and less able to concentrate.
Getting some extra shuteye at the weekend can help you repay some of your sleep debt and help you feel more rested.
However, you shouldn’t see this as a replacement for a good night’s sleep, as a weekend lie-in may not be able to reverse the long-term effects of lack of sleep.
Sacrificing sleep in the name of productivity can be counterproductive
There can sometimes be feelings of guilt associated with having a lie-in. The productivity culture of the modern world celebrates discipline and structure, with a common misconception being that early risers are somehow more motivated than those who sleep in.
Social media can play its part, with successful individuals often sharing their early starts and power days.
This can all add up to the guilty feeling that if you’re lying in bed a little longer, you’re wasting valuable time and should be “doing something”.
However, waking early is no more a sign of productivity than sleeping later is a sign of laziness.
We all have different sleep-wake cycles and there’s no right or wrong time to get up. It’s important to remember, too, that rest is vital for your wellbeing. Try to avoid seeing it as the opposite of productivity, and reframe rest as the lever that drives your productivity.
Getting enough sleep can help with your concentration, decision-making, and emotional regulation. Regularly sacrificing sleep in the name of productivity can actually be counterproductive and lead to you being less efficient.
There is also something to be said for allowing yourself to simply relax and get some extra rest, without feeling that you should be constantly busy or ticking jobs off your to-do list. You don’t need to “earn” your rest by running yourself ragged first.
How to enjoy a lie-in without disrupting your sleep routine
An occasional lie-in doesn’t need to be at the expense of your regular sleep routine. But there are some small tweaks you can make to allow yourself a little longer in bed from time to time.
1. Leave your alarm off
If you don’t have anywhere to be, try not setting your alarm and just letting yourself wake up naturally. This can be particularly nice after a long or busy week. Just try to avoid the temptation of going back to sleep once you’ve woken up, as this can leave you feeling groggy.
2. Look forward to your leisurely lie-in
Instead of making your lie-in a “reward” for being exhausted, make it part of your self-care routine. As well as sleeping a little longer, you could enjoy a fully relaxed morning, having breakfast in bed or reading a good book.
3. Don’t feel that you have to repay your lie-in
Having a lie-in is about rest and reset. That doesn’t mean that you then have to cram everything in once you’re up to make up for lost time.
4. Plan your restful night’s sleep
If you know you’re thinking of having a lie-in on Saturday morning, you can even prepare for it on Friday night. Try to avoid excess alcohol or caffeine before bed and make your bedroom a comfortable and pleasant space to rest. Sleeping a little more soundly can help you to wake feeling even more refreshed.
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Please note
This article is for general information only and does not constitute advice. The information is aimed at individuals only.
All information is correct at the time of writing and is subject to change in the future.