A new study published in the journal Sleep Health suggests that catching up on sleep during the weekend may provide more than just a feeling of refreshment—it could help protect your heart.

Researchers analyzing national health data from over 3,400 adults found that those who regularly slept less than six hours on weekdays but added two or more hours of sleep on weekends had a significantly lower rate of cardiovascular disease (CVD). The study, led by researchers Hong Zhu, Shouquan Qin, and Meng Wu, used data from the National Health and Nutrition Examination Survey (NHANES) and found a consistent link between weekend sleep recovery and lower instances of heart problems such as stroke, angina, and coronary artery disease.

“This study shows that for people who are chronically sleep-deprived, especially due to work or lifestyle demands during the week, getting extra sleep on weekends may offer measurable heart health benefits,” the authors wrote.

The findings come at a time when many Americans struggle to meet the recommended seven to nine hours of sleep per night. Sleep health experts have long emphasized consistency as the cornerstone of good sleep hygiene. However, this research provides reassurance that modest weekend catch-up sleep—especially of two hours or more—can offer cardiovascular protection for those unable to meet sleep guidelines during the workweek.

Still, experts caution against treating weekends as a complete fix.

“Weekend sleep-ins should not be a long-term substitute for healthy, consistent nightly sleep,” the researchers noted. “Irregular sleep patterns can cause ‘social jet lag,’ disrupting circadian rhythms and potentially harming metabolic health.”

The takeaway? If you find yourself short on sleep during the week, an extra hour or two on the weekend may offer real health benefits—but don’t make it a habit to always burn the candle at both ends.

For those aiming to protect both their heart and energy levels, sleep experts continue to recommend maintaining a consistent bedtime routine, limiting screen time before bed, and creating a restful sleep environment.

Sleep a little longer this weekend—your heart may thank you.