The "Sweet Spot" of Teen Sleep: Why a Little Weekend Catch-Up Can Go a Long Way
As a parent, you've likely seen the classic teen routine: a whirlwind of early school starts, demanding extracurriculars, and late-night study sessions/phone scrolling during the week, followed by a weekend of hibernation.
For years, we've been told to keep teens on a consistent sleep schedule to avoid disrupting their circadian rhythm.
But what if a little extra sleep-in time could actually be beneficial? A new study suggests there's a "sweet spot" for weekend catch-up sleep that can help ease teen anxiety.
Chronic sleep deprivation is a prevalent issue in today's youth, with many teenagers getting far less than the recommended 8 to 10 hours of sleep per night. Additionally, teens’ internal sleep clocks undergo a normal biological change during puberty with a shift towards later nights and later mornings, and this lasts until their early 20s.
Unfortunately, this normal pattern change does not align with the schedules demanded of them, leading to a lack of rest that is linked to a range of health issues, including an increased risk of depression and anxiety.
The Solution: Weekend Catch-Up Sleep
This is where weekend catch-up sleep (WCS) comes in: the practice of sleeping in on weekends to compensate for lost sleep during the week.
While the long-term effects of this practice have been debated, a recent abstract presented at the SLEEP 2025 annual meeting offers some compelling new insights.
The research, which involved nearly 1,900 adolescents, used Fitbit devices to objectively track sleep patterns and found a significant connection between weekend sleep and mental health. The findings show that teens who got up to two additional hours (but not more than) of sleep on weekends had fewer symptoms of anxiety compared to those who did not sleep longer.
This moderate amount of recovery sleep appears to be a protective factor, offering a healthy way for the body to recover without completely throwing off its internal clock. However, the study also provided a crucial word of caution. The benefits were not endless. Teens who slept in for more than two hours on weekends actually saw a slight increase in anxiety and depression.
Teens and people of all changes frequently shift sleep schedules between weekdays and weekends, an act sometimes termed “social jet lag” or “weekend sleep jet lag.” But just like the jet lag experienced when traveling across time zones, repeatedly changing your sleep and wake times can disrupt your body's internal clock, or circadian rhythm.
When your body is constantly trying to adjust, it can lead to a host of negative health consequences, including a higher risk of metabolic issues like insulin resistance and weight gain, as well as a greater likelihood of experiencing mood disorders.
This is why the study's finding about the two-hour "sweet spot" is so important; it shows that while some recovery sleep can be helpful, excessive shifts can do more harm than good by exacerbating the effects of social jet lag.
Balance is Key
The takeaway here highlights a key principle in integrative health: balance.
The goal isn't to live in a perpetual state of sleep deficit with a massive weekend recovery, but rather to use a small, intentional amount of catch-up sleep to alleviate some of the pressure of a busy week, while trying to minimize big swings in sleep schedules.
Applying the Science to Your Family
So, as a parent, what does this mean for your family?
Instead of viewing a weekend sleep-in as a sign of laziness, consider it a natural, protective mechanism—within reason. Encourage your teen to prioritize sleep during the week, but don't fret if they sleep a little later on Saturday morning.
The real challenge is to help them find the right balance, where sleep becomes a consistent priority rather than a weekend chore. This includes giving them the autonomy to help establish a healthy sleep routine that aligns with their goals, limiting screens, especially for 1-2 hours before bed, and encouraging them to get to know and feel the impacts of quality sleep vs irregular sleep in their lives.
Check out the teen-specific resources below to help engage them in healthy habit formation and empower them to not only get the rest they need but also to nurture their emotional and mental well-being.
Read the abstract here: The Sweet Spot of Weekend Catch-Up Sleep: A Protective Factor Against Depressive Symptoms?
Resources for Healthy Teen Sleep
For more information and tools to help your teen establish healthy sleep routines, consider these resources:
National Sleep Foundation: The NSF is a leading authority on sleep health. Their website provides a wealth of evidence-based articles and tips for all ages, including sections dedicated to the unique challenges of teen sleep. They offer practical advice for parents and teens alike on everything from sleep hygiene to circadian rhythms.
Sleep Education by the American Academy of Sleep Medicine: As the professional organization for sleep medicine, the AASM offers credible, in-depth information. Their "Sleep Education" section has resources for parents, educators, and students, including a downloadable sleep diary to help track patterns and identify areas for improvement.
Doze: Goodnight Mind for Teens: This app is specifically designed for adolescents and young adults. It uses principles of Cognitive Behavioral Therapy for Insomnia (CBT-I) to help users understand and improve their sleep habits. It's a science-backed, interactive tool for self-coaching and building a better relationship with sleep.
Calm & Headspace: These popular apps offer a wide variety of guided meditations, sleep stories, and soundscapes specifically designed to help calm a racing mind and prepare the body for sleep. They both include content tailored to teens and can be a great way to introduce mindfulness as part of a bedtime routine.
To learn more about sleep with your child, reach out to our Pediatric Integrative Medicine NP Annie Harrington for an appointment.
