Day Off: Sleep In Or Get Up Early?

Sleep is a contentious issue, with many people struggling to get enough of it. This is especially true for those working non-traditional hours, who may suffer from shift work sleep disorder (SWSD). SWSD is a circadian rhythm disorder that affects people working outside the regular 9-5 workday, causing issues with falling and staying asleep, as well as unwanted sleepiness. It can lead to poor work performance, a higher accident risk, and mood issues. However, even those working regular hours may find themselves wanting to sleep in on their days off. While this can help you catch up on lost sleep, it can also disrupt your body clock, leading to health issues and low energy. So, if you're sleeping in, it's best to limit it to an hour or two.

The pros and cons of sleeping in on your day off

The pros

Sleeping in on your days off can help you catch up on lost sleep and improve your health and energy levels. It can be particularly beneficial if you are sleep-deprived, have been ill, or have engaged in intense exercise. Research has shown that sleeping in on weekends can lower your risk of depression and improve your overall energy levels.

The cons

However, sleeping in can also disrupt your body's natural circadian rhythm or body clock, which can lead to physical and mental health issues, including low energy and difficulty sleeping the next night. This is known as social jet lag and can affect your productivity and overall well-being.

Recommendations

Experts recommend limiting your lay-ins to an hour or two to avoid disrupting your body's natural rhythm. Maintaining a consistent sleep schedule, even on weekends, is ideal for promoting good sleep hygiene and energy levels. If you struggle with sleep debt, focus on improving your sleep habits during the week and use tools like the RISE app to monitor your sleep patterns and make adjustments as needed.

How to catch up on sleep debt

Sleep debt, or sleep deficit, is the difference between the amount of sleep someone needs and the amount they actually get. For example, if your body needs eight hours of sleep per night but you only get six, you have accumulated two hours of sleep debt.

• Maintain a consistent sleep schedule: Keeping a set sleep schedule allows you to prioritize sleep and ensure you are getting sufficient rest. If you need to change your sleep schedule, do it slowly by adjusting it in increments of 15 to 30 minutes.
• Develop a nightly routine: Having a nightly routine allows your body to relax and prepare for quality sleep. Set an alarm 30 minutes to an hour before bed to remind yourself to dim the lights, turn off electronics, and find a relaxing activity.
• Improve your bedroom environment: Optimize your bedroom for sleep by keeping the temperature comfortable, blocking out any lights or noises that might keep you awake, and considering replacing old or uncomfortable mattresses, pillows, or sheets.
• Limit screen time: When we stare at our phones, laptops, or TVs before bed, we inhibit the production of melatonin, one of the hormones that determine our circadian rhythm. Try to go screen-free for at least 30 minutes before bed.
• Avoid caffeine late at night: While caffeine is safe in moderation, it's best to limit your intake and avoid it after noon or 1 p.m. if possible.
• Exercise: Engage in physical activity, but make sure to finish exercising at least three hours before bedtime.
• Take short naps: A brief 10- to 20-minute nap during the day can help you feel more refreshed. Aim for a maximum of 30 minutes to avoid feeling groggy afterward.
• Gradually adjust your bedtime: Instead of trying to drastically change your sleep schedule, go to bed 15 to 30 minutes earlier each night until you reach your desired bedtime.
• Avoid sleeping in for too long: While it's tempting to sleep in for many hours on your days off, limit your lay-ins to an hour or two to avoid disrupting your body's circadian rhythm and sleep schedule.

Social jet lag and its effects on your sleep

Social jet lag is a term used by sleep scientists to describe the delay in your body's natural sleep clock that occurs when you stay up late on Friday and Saturday nights to socialise and then sleep in to catch up. It occurs when there is a mismatch between your natural circadian rhythms and the demands of your social life or work, leading to irregular sleep patterns.

Social jet lag can wreak havoc on your body clock, resulting in a fitful night's sleep and leaving you with barely 4 or 5 hours of poor sleep. This can lead to insomnia, early waking, or excessive sleepiness, daytime fatigue, difficulty concentrating, and an overall feeling of not being well. It can also cause mood swings, irritability, or even depression.

Over time, social jet lag can increase the risk of serious health conditions. Some studies suggest that social jet lag carries an increased risk of heart disease, obesity, or weight gain. For example, just 2 hours of weekly social jet lag can result in higher levels of stress hormones, a higher resting heart rate, and an increased risk of type-2 diabetes and obesity.

How to Beat Social Jet Lag:

• Stick to a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine with calming activities, such as reading a book or taking a warm bath.
• Get regular exposure to natural light, especially in the morning, to help regulate your circadian rhythm.
• Engage in regular physical activity, but avoid intense workouts close to bedtime.
• Be mindful of your eating and drinking habits, avoiding heavy meals, caffeine, and alcohol close to bedtime.

The link between shift work and sleep disorders

Shift work sleep disorder (SWSD) is a circadian rhythm sleep disorder that affects people working outside the "regular" 9 am to 5 pm workday. This includes overnight, early morning, or rotating shifts. SWSD causes difficulties in falling asleep, staying asleep, and excessive sleepiness at unwanted times. It is characterised by a misalignment between the body's internal clock and the external environment, affecting sleep timing and duration. The disorder can lead to insomnia and significant sleep loss, with sufferers losing one to four hours of sleep per night.

The prevalence of SWSD is notable, with approximately one in five shift workers developing the condition. This translates to 10-40% of people working non-traditional shifts. The disorder is associated with adverse health consequences and a diminished quality of life, including mood problems, poor work performance, higher accident risk, and added health issues.

The treatment for SWSD involves addressing the core features of the disorder, such as circadian misalignment, sleepiness, and sleep disturbances. This can be achieved through changes to work and sleep routines, bright light therapy, melatonin supplements, and wake-promoting medications. However, it is challenging to implement these treatments in real-world settings.

In summary, shift work sleep disorder is a significant condition affecting a large number of shift workers. It results in various health and lifestyle issues and requires targeted interventions to manage the symptoms effectively.

How to improve your sleep hygiene

While sleeping in on your day off can help you catch up on lost sleep, it can also mess up your body clock, leading to physical and mental health issues and low energy. To improve your sleep hygiene, and by extension, your sleep quality, you can try the following:

Set a Sleep Schedule

• Have a fixed wake-up time: Try to wake up at the same time every day, even on weekends. This gets your brain and body accustomed to getting the full amount of sleep that you need and helps you get into a rhythm of consistent sleep.
• Prioritize sleep: Avoid skipping sleep to work, study, socialise, or exercise. Calculate a target bedtime based on your fixed wake-up time and prepare for bed around that time each night.
• Make gradual adjustments: If you need to change your sleep times, do it gradually instead of all at once, to avoid throwing your schedule off. Make small adjustments of up to an hour or two so that you can get adjusted to a new schedule.
• Be mindful of napping: Naps can be a handy energy booster during the day, but they can disrupt your sleep at night. Keep naps short and limited to the early afternoon.

Follow a Nightly Routine

• Keep your routine consistent: Following the same steps each night reinforces the mental association between your routine and bedtime. This can include putting on your pyjamas, brushing your teeth, and other relaxing activities.
• Wind down for 30 minutes: Take advantage of activities that calm you, such as soft music, light stretching, reading, or relaxation exercises.
• Dim the lights: Bright lights can hinder melatonin production, a hormone that facilitates sleep.
• Unplug from electronics: Blue light from devices like phones and laptops can decrease melatonin production. Try to have a 30-60 minute buffer before bed that is device-free.
• Try relaxation techniques: Instead of focusing on falling asleep, try meditation, mindfulness, paced breathing, or other relaxation techniques to get you in the right frame of mind for sleep.

Cultivate Healthy Daily Habits

• Get daylight exposure: Light, especially sunlight, is a key driver of circadian rhythms that encourage quality sleep.
• Be physically active: Regular exercise can make it easier to sleep at night and delivers other health benefits. Just avoid exercising within a couple of hours of bedtime, as it may increase your energy levels and body temperature, making it harder to fall asleep.
• Reduce alcohol and nicotine consumption: While alcohol may make you sleepy, it can disrupt your sleep later in the night. Nicotine stimulates the body, disrupting sleep, so it's best to moderate consumption of both.
• Limit caffeine, especially in the afternoon and evening: As a stimulant, caffeine can keep you wired when you want to rest.
• Don't eat a large meal late in the evening: Eating a heavy meal close to bedtime can negatively affect your sleep quality and cause acid reflux, keeping you awake.

Optimize Your Bedroom

• Have a comfortable mattress and pillow: Your sleeping surface is critical for comfort and pain-free sleep.
• Use comfortable bedding: Choose sheets and blankets that match your preferences.
• Keep your bedroom cool: A temperature of around 65 degrees Fahrenheit (18.3 degrees Celsius) is ideal.
• Block out light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep.
• Drown out noise: Use earplugs or a white noise machine to stop noise from disrupting your sleep.
• Try calming scents: Light smells, such as lavender, may induce a calmer state of mind and help create a positive atmosphere for sleep.

Frequently asked questions