Scientists are Really Making a Case for Sleeping In (for Night Owls)

If you’ve been following this blog for a while now, you’ll know that we’ve been sharing updates about sleep experts making discoveries left and right about how beneficial sleeping in can be. This piece of information, of course, is well-received by night owls and insomniacs alike. But as nothing is completely proven by scientists just yet, most experts still recommend sticking with a regular bedtime routine for the best results.

This is why this new study about night owls (or later chronotype) can be a game-changer. It basically backs up the study that claims night owls to have higher morbidity rates as wells as risks for heart disease and diabetes.

Experts believe that it has something to do with people’s biological clocks. Because being a night owl can be a genetic thing, the fact that they have to subscribe to a lark’s schedule can be the very thing that’s harming their wellbeing.

According to them, the mismatch between the night owl’s body clock and their surroundings can seriously disrupt their circadian rhythm which will possibly take a toll on their overall health in the long run. This can manifest in cardiovascular and metabolic issues.

So if you’re a night owl and you want to stay in top shape, what can you do? Scientists recommend finding a career and lifestyle where you can follow your internal clock. This shouldn’t be a big problem nowadays anymore, what with so many workplaces offering flexible work hours and shifting schedules.

Then again, if you’re not a night owl, it’s still best to stick with your regular sleep schedule. This is the best way to keep your body clock in tune with the rest of your body. This means that you’re not exactly encouraged to sleep in if you went to bed late the previous night. You can always take a nap, just don’t overdo it.

The bottomline: it’s best to stick with your internal clock according to your chronotype. It might just improve your health if you choose to do so.


Scientists are Now Saying that Sleeping In can be Good for You

One of the biggest dilemmas we’ve always had was whether to promote sleeping in on the weekends or not. Sleeping in has been strongly advised against by many experts as they can wreak your carefully crafted sleeping schedule. In fact, it’s one of the reasons why you feel groggy on Mondays. We resorted to promoting naps instead as naps are always good when done in moderation.

So imagine our surprise when a new study has emerged saying that sleeping in on the weekends can be good for you.

Honestly, it wasn’t entirely surprising since the science of sleep is still being researched. Sleep is such a complex activity so it’s not shocking to find contrasting information about the topic. It’s welcomed, actually, so it can be understood better.

But what does this new study offer?

Conducted by the Stockholm University, the study looked at the relation of sleep duration and habits to the general health of 43,000 people. They have determined that those who get less than 5 hours or more than 8 hours of sleep at night have higher mortality rates.

This has led experts to believe that even though you can’t really “bank” sleep, getting a few extra hours of shuteye on the weekends can be good if you really need it. You might not be able to offset the lost hours of zzz’s, but it’s a start. They still say that the best way to get better health is to get at least 7-8 hours of sleep nightly.

Simply put, those who are sleep deprived can benefit from sleeping in on their days off. If you’re not really in much need of the extra zzz’s, though, sticking to your regular sleep schedule would be best.

To Sleep In on the Weekends or Not, That is the Question

Experts have been quite adamant that sleeping in on the weekends isn’t the best solution to paying off your sleep debt. Especially if you intend to sleep the entire day away just so you can get back hours of the sleep you’ve missed during the weekdays, you won’t exactly be doing any favors to your body, but might actually make things even worse instead.

According to the National Sleep Foundation, sleeping in on weekends can throw off your body clock, which, in turn, can wreak your sleeping hygiene for the following week. This can actually be the very cause for your sleep deprivation issues, making the whole activity counterintuitive.

However, there’s no denying that sleeping in on the weekends is one of the most enjoyable and luxurious things that you can do without spending a lot of money. Lots of people may already know that they shouldn’t sleep in but still do it because of the sheer fun of it.

As we’re so fond of staying cozy, we’re also a bit guilty of doing this “bad habit” from time to time. This is why we’re a bit ecstatic to find an emerging research that shows some evidence that sleeping in on the weekends can be beneficial in terms of your BMI (Body Mass Index).

According to a study conducted by specialists in South Korea, those who doesn’t sleep too well during the week and compensates for it on the weekends tend to have slightly lower BMI compared to those who sleep little all week-long. The study has shown that every hour of extra sleep amounted to about 0.12 lower BMI, which can still be a good amount, given that all you have to do is sleep a bit more.

Another study has also shown that sleeping in on the weekends help those who are at risk of diabetes. As sleep deprivation can up your chances of contracting this blood sugar problem, not getting enough zzz’s can lead to serious complications that can even be life-threatening later on. So, a few healthy men were subjected to a few quick tests where they were sleep deprived for 4 days and then allowed extended sleep hours on the next two evenings.

Results have shown that their insulin sensitivity fell by 23% and their bodies produced more insulin to compensate. After the nights when they slept more, their insulin levels bounced back to their normal levels, making the experts theorize that sleeping in may also have its own benefits. However, data for long term practice is unavailable, so we can’t say for certain if the pattern can be an ideal setup for regular people.

So where do we stand in all of these? We’re all for a healthy sleep hygiene, so we like to promote a bit of sleeping in. It should still be limited to an hour or less, though, so you won’t damage your internal body clock and feel tired and sluggish when Monday rolls in. As sleep debt isn’t exactly paid off in increments and can only be handled by sleeping better in general, it’s best if you’ll make the effort to have a better relationship with your slumber to get rid of your sleep debt once and for all.

How to Get More Sleep in the Morning

salem beds more sleep in the morning

Sleeping in is one of the most pleasurable things in life. It’s relaxing and indulgent, especially if you know that you still have time to actually snooze and have a few more minutes of shut eye. If you’re a big fan of sleeping in, you may want to learn a few tricks in how you can get more quality time with your bed.

1. Prepare the night before.

Getting ready the night before will free you from the hassle of running around and going in circles in the morning. Not only will this give you enough time to find the stuff you need to bring, but it will also let you do everything without stressing you out so much.

If you’re going to be cooking breakfast for the family, chop, mix, and prep everything the evening before so you’ll only need to fire up the stove or pre-heat the oven when you wake up. If you need to be in the office early the next day, laying out your clothes, packing your lunch, and prepping everything you need to bring before you sleep can also help you sleep in worry-free the next morning.

2. Teach your kids to sleep in longer.

If your kids are the very causes of you waking up before your alarm goes off, then teaching them to sleep in is a must. There are tons of ways how you can get your little ones get more sleep, so focusing on that can also be a great thing. Sleep training will take time to become more effective, though, especially with toddlers and young kids, so patience will be highly necessary.

3. Invest on black out curtains.

Some people get awakened by the sunshine touching their face in the morning. In most cases, this is one of the most natural ways of waking up, and getting out of bed would be the best next step to follow it. However, if you want to get more shut eye after waking up the most natural way possible, keeping the sunshine away is the best solution for you. Getting some black out curtains will provide your bedroom the shade you need to stay asleep a bit longer in the morning.


Aside from sleeping in, these tips are also very useful if you want to have some extra time in the morning, whatever it is that you wish to do. You can read, stretch, work out, meditate, or take the time to catch up with loved ones. However you wish to spend these extra minutes, you’ll surely find pleasure in finding extra time, especially if you always get stressed about having to do so much in so little time.