😴 Should We Be Sleeping In on the Weekends to Catch Up on Sleep?

As behavior analysts and caregivers, we often find ourselves caught between ideal routines and real-world limitations—especially when it comes to sleep.

Sleep plays a foundational role in everything from attention and behavior to mental health and emotional regulation. But what happens when getting the recommended amount of sleep consistently just isn’t realistic—like in the case of unpredictable work schedules or biologically shifting teenagers?

Let’s break down what we know, what the research says, and how we can support more realistic, compassionate sleep routines for the families and learners we serve.

🧠 The Concept of "Sleep Debt"

Think of sleep debt like a credit card. When we skip hours of sleep during the week, our bodies keep a running balance. And just like with financial debt, the longer we wait to “pay it back,” the more consequences tend to stack up—impaired memory, irritability, decreased impulse control, and poorer academic performance.

According to the CDC:

• 35% of children aren’t getting enough sleep

• 73% of high schoolers fall short of recommended hours

That’s not just a few tired kids. That’s a systemic issue affecting nearly 3 in 4 teens.

🕒 Why High Schoolers Are Especially Vulnerable

Many teens want to sleep more—they just can’t fall asleep early enough. Around puberty, the body experiences a biological time shift that makes it harder to feel tired until much later in the evening.

Now add early school start times, packed schedules, and screen exposure before bed, and it’s no surprise that many teens are chronically sleep-deprived.

So… Should They Sleep In on the Weekends?

It’s a fair question. If a teen is waking up early all week and racking up sleep debt, is it better to stay consistent or catch up?

Here’s what the research says:

• A 2024 study by Zhu et al. found that adults who added just one extra hour of sleep per night had a significantly decreased risk of heart disease.

• On the flip side, a 2019 study found that adults who tried to “catch up” by sleeping in only on weekends had a higher risk of weight gain and insulin resistance.

For teens specifically, a 2025 study by Kim et al. offers promising insight:

• Teens who slept up to 2 extra hours on weekends had fewer symptoms of anxiety

• BUT—teens who slept more than 2 hours later on weekends actually showed increased anxiety symptoms

  
  

🌞 Why Sleeping In Can Backfire

Sleeping in disrupts two key sleep-regulating processes:

1. Morning light exposure (which helps reset the circadian rhythm)

2. Consistent sleep-wake timing (essential for healthy melatonin production and sleep quality)

When we delay wake-up time by several hours, especially on weekends, we push our internal clock later, making Monday mornings feel even harder and sometimes causing what’s known as “social jet lag.”

✅ So What Should We Recommend?

Let’s aim for progress, not perfection, especially in cultures or households where consistent sleep isn’t always realistic.

Here’s a practical, research-aligned guideline for teens:

• Best case: Get the recommended amount of sleep every night

• If not possible: Limit weekend sleep-ins to no more than 2 hours later than weekday wake time

• Use behavioral strategies like:

  • Consistent bedtime routines

  • Calming leisure activities in the evening

  • Fading out screen time

  • Minimizing caffeine intake

    
    

✨ Final Thoughts

As BCBAs and caregivers, we can’t change school schedules or teenage biology—but we can educate families on how small adjustments to sleep timing, habits, and expectations can protect mental health, reduce behavioral challenges, and improve daily functioning.

Consistency is ideal—but flexibility with boundaries is powerful, too.

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