The Right Way to Catch Up on Lost Sleep

Catching Up: Between early wake-ups for work and the occasional late-night email, it’s easy to feel wiped out by the time the weekend arrives. Those lost hours of rest add up to what researchers call “sleep debt.” While it may be tempting to sleep in as long as possible on Saturday, doing so can throw off your circadian rhythm — and make it harder to rest well the following night. How you catch up matters.

How to Do It: The ideal solution is protecting sleep during the week. But if you need to recover on the weekend, sleep experts recommend sleeping in no more than about an hour past your usual wake-up time. If you’re still dragging, a short afternoon nap can help — provided it’s brief and early enough to avoid disrupting bedtime. On Saturday night, prioritize good sleep hygiene: wind down before bed and keep your bedroom dark and cool.

The Benefits: Sleep debt reflects both how long — and how well — you sleep. Maintaining a consistent schedule supports long-term health, while short, well-timed naps can restore alertness without leaving you groggy.