Study identifies the ‘sweet spot’ for catch-up sleep by teens on weekends

DARIEN, IL – A new study to be presented at the SLEEP 2025 annual meeting found that teens who get moderate — but not excessive — catch-up sleep on weekends have fewer symptoms of anxiety.

Results show that teens who got up to two more hours of sleep on weekends than on weekdays exhibited fewer anxiety symptoms compared with those who did not sleep longer on weekends. However, longer durations of catch-up sleep on weekends were associated with slightly more internalizing symptoms.

“The results show that both sleeping less on weekends than weekdays and sleeping substantially more on weekends were associated with higher anxiety symptoms,” said lead author Sojeong Kim, a doctoral candidate in the department of clinical psychology and psychology graduate advisor at the University of Oregon in Eugene. “In contrast, moderate catch-up sleep — defined as less than two hours — was associated with lower anxiety symptoms, suggesting that some weekend recovery sleep may be beneficial.”

The American Academy of Sleep Medicine recommends that teenagers 13 to 18 years of age should sleep 8 to 10 hours on a regular basis to promote optimal health. However, CDC data show that only 23% of high school students get sufficient sleep on an average school night.

“Many teens try to make up for lost sleep by sleeping in on weekends,” Kim said.

Consistently getting sufficient sleep is associated with better health outcomes including improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. In contrast, insufficient sleep in teenagers is associated with increased risks of problems such as depression and suicidal thoughts.

The study involved 1,877 adolescents with a mean age of 13.5 years. Sleep duration was estimated using Fitbit devices, while internalizing symptoms were assessed using the Child Behavior Checklist survey. Weekend catch-up sleep was calculated as the difference between weekend and weekday sleep duration.

Kim noted that it is important to identify the right amount of catch-up sleep that is beneficial to teens who restrict their sleep during the week.

“Too little or too much sleep variability from weekday to weekend may contribute to the symptoms someone is trying to combat, like physical or mental fatigue and feelings of anxiety,” she said.

The research abstract was published recently in an online supplement of the journal Sleep and will be presented Wednesday, June 11, during SLEEP 2025 in Seattle. SLEEP is the annual meeting of the Associated Professional Sleep Societies, a joint venture of the American Academy of Sleep Medicine and the Sleep Research Society.

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Abstract Title: The Sweet Spot of Weekend Catch-Up Sleep: A Protective Factor Against Depressive Symptoms?
Abstract ID: 0263
Poster Presentation Date: Wednesday, June 11, 10-10:45 a.m. PDT, Board #027
Presenter: Sojeong Kim, doctoral candidate in the department of clinical psychology at the University of Oregon

About the Associated Professional Sleep Societies, LLC
The APSS is a joint venture of the American Academy of Sleep Medicine and the Sleep Research Society. The APSS organizes the SLEEP annual meeting each June (sleepmeeting.org).

About the American Academy of Sleep Medicine
Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).

About the Sleep Research Society 
The SRS is a professional membership society that advances sleep and circadian science. The SRS serves its members and the field of sleep and circadian research through training and education, and by providing forums for the collaboration and exchange of ideas. The SRS facilitates its goals through scientific meetings and trainee specific programming, and by advocating for federal sleep and circadian research funding. The SRS also publishes the peer-reviewed, scientific journals Sleep and Sleep Advances (sleepresearchsociety.org).