Sleep experts caution against weekend oversleeping and stress for better health

Czech sleep researcher Jana Kopřivová of the National Institute of Mental Health explains that sleeping excessively on weekends creates a “social jet lag” that disrupts the body’s multiple biological clocks. The mis‑alignment can affect metabolism, cardiovascular function, immunity, cognition and mood. She advises keeping the difference between weekday and weekend sleep to no more than one to one‑and‑a‑half hours, maintaining a regular bedtime‑wake schedule, getting up if unable to fall asleep, limiting exposure to blue light and using dim lighting.

British sleep specialist James Wilson adds that the biggest error is obsessing over sleep, which raises stress and worsens insomnia. He recommends avoiding caffeine for at least four to six hours before bed, waking at the same time every day, going to bed only when truly tired, steering clear of screens for at least an hour before sleep, and establishing a calm pre‑sleep routine such as a caffeine‑free tea, reading or soft music. Both experts stress that simple, consistent habits are more effective than costly trends or extreme sleep‑maximising tricks.