Can you really catch up on sleep at the weekend?

We’ve all been there: running on fumes all week, telling ourselves, “It’s fine, I’ll just sleep in on Saturday.” Like one glorious lie-in is going to erase five nights of late nights and early alarms. Spoiler alert: it won’t.

What is Sleep Debt?

Sleep isn’t like a Tesco Clubcard. You can’t hoard points all week then cash them in at the weekend. Missed hours of sleep = immediate impact on your focus, mood, metabolism, and even your immune system. By the time Saturday rolls around, the damage is already done.

The Truth About Weekend Lie-Ins

Yes, a weekend lie-in might make you feel better in the short term. But studies show “recovery sleep” doesn’t reset your performance or health. Monday morning still hits hard, because you’re dragging last week’s exhaustion straight into your new one.

What is Social Jetlag?

When you wake at 6am during the week but roll out of bed at 10am on Saturday, your body clock thinks you’ve just flown three time zones away. That’s called social jetlag. By Monday? Your brain feels like it’s in Ibiza, while your laptop’s waiting in Glasgow.

Sleep Jetlag vs. Circadian Rhythm

There’s also sleep jetlag — that groggy hangover feeling after a long lie-in. Your circadian rhythm is designed for rhythm, not chaos. Every late night and weekend lie-in throws it off track, making it harder to fall asleep and wake up naturally during the week.

The Real Fix: Consistency

The boring answer is also the powerful one: go to bed and wake up around the same time, every day — yes, even Sundays. Think of it like brushing your teeth. You wouldn’t skip all week then scrub hard on Sunday and expect perfect teeth. Same goes for sleep.

How to Break the Weekend Lie-In Cycle

Instead of playing sleep roulette, prioritise consistent sleep. That’s how you dodge sleep debt, skip the social jetlag, and actually start Monday recharged.