Want to Protect Your Mental Health? Science Says Sleep In on Weekends

Sleeping in on weekends could be one of the simplest ways teenagers can protect their mental health. A new study from the University of Oregon found that young people ages 16 to 24 who made up for lost weekday sleep by sleeping longer on weekends had a 41% lower risk of depressive symptoms compared to those who didn't catch up on sleep.

Why Does Weekend Sleep Matter for Teen Mental Health?

The research, published in the Journal of Affective Disorders, analyzed data from participants in the 2021-23 National Health and Nutrition Examination Survey. Researchers calculated weekend catch-up sleep by comparing average sleep per weekend day with average weekday sleep, then tracked participants' emotional well-being.

This study offers one of the first looks at weekend catch-up sleep among typical adolescents and young adults in the United States. Previous research focused largely on school-age teens in China and Korea, making these findings particularly relevant for American families.

What Makes Teen Sleep So Challenging?

Biological sleep rhythms naturally shift during adolescence, making it harder for teens to fall asleep early even when they're tired. "Instead of being a morning lark you're going to become more of a night owl," explained Melynda Casement, a licensed psychologist and associate professor at the University of Oregon who co-authored the study.

Many U.S. teens accumulate sleep debt during the school week as they balance multiple demands:

• Academic Pressure: Heavy homework loads and early school start times that clash with natural teen sleep patterns
• Social Activities: Time spent with friends and social commitments that extend into evening hours
• Extracurricular Commitments: Sports, clubs, and other activities that fill after-school time
• Part-time Jobs: Many teens work to earn money or gain experience, further limiting sleep time

Is Weekend Sleep as Good as Consistent Sleep?

Sleep researchers still recommend that adolescents get eight to 10 hours of sleep at a regular time every day. However, the study authors recognize this ideal isn't always practical. "Sleep researchers and clinicians have long recommended that adolescents get eight to 10 hours of sleep at a regular time every day of the week, but that's just not practical for a lot of adolescents, or people generally," said Casement.

For many teenagers, the natural sleep window falls around 11 p.m. to 8 a.m., which often conflicts with early school start times across the United States. Sleep onset continues to delay progressively during adolescence until ages 18 to 20, after which people gradually become more morning-oriented again.

The findings highlight why teen mental health deserves special attention. Depression is one of the leading causes of disability among people ages 16 to 24, referring to disruptions in daily functioning like missing work, arriving late, or struggling with responsibilities. "It's normal for teens to be night owls, so let them catch up on sleep on weekends if they can't get enough sleep during the week because that's likely to be somewhat protective," Casement advised.