I'll write based on my experience.
Unfortunately, in most cases in my life this is what happens: I go to bed late, get up early, and then sleep on the weekend. And that's bad! On Saturday I sleep late, go to bed naturally late, sometimes even later than on weekdays, therefore on Sunday I get up late again, in the evening I run into a problem: I need to go to bed earlier - after all, the next day is Monday - work! but I cannot sleep, I feel vigorous, as a result, I suffer until an hour or two, I get up at the alarm clock at 7 and I don't care. And this state drags on me from Monday to Friday. Everything is new on Saturday. It turns out to be a vicious circle.
I realized that it is better to stick to the same routine both on weekdays and on weekends.
It's better to have a regular routine for every day no matter whether it is weekends or weekdays, just find something to do on the weekend. And the body will thank you for the constancy of the cycle. Well, as I think, it's better to get up before 7 and go to bed until 22. The most optimal mode.
Those who sleep long on weekends have a significantly lower risk of type 2 diabetes than those who try to stick to their regimen even on Sundays.
It's no secret that most people don't get enough sleep during the work week, but sleep longer on weekends, trying to compensate for the lack of sleep in this way.
A group of scientists from the University of Chicago (University of Chicago) led by Josiane Broussard (Josiane Broussard) conducted a study in which 19 men took part. None of them suffered from diabetes or any other chronic illness. At the start of the experiment, they all slept 8.5 hours for 4 nights, and only 4.5 hours over the next four nights. After that, they were allowed to sleep, the average duration of sleep was about 9.7 hours.
Researchers analyzed insulin sensitivity, as well as a diabetes predisposition index, indicating the risk of developing the disease. It turned out that lack of sleep led to a decrease in insulin sensitivity by 23% and an increased risk of developing diabetes by 16%. After the participants in the experiment had enough sleep, these parameters returned to normal.
However, the authors emphasize that the study was conducted on a small sample, and larger experiments are required to confirm the data obtained.
From my own experience I will say that if you spend the whole day at home and even without doing anything, lying on the couch, then you feel even worse, apathy appears, a bad mood, etc. So on weekends, the maximum rise is not at 7, as usual, but at 9, and no more.
Better to do the opposite: On weekends, set the alarm clock at 5 am, wake up earlier than on weekdays, go fishing or go to the park for a morning run, who is interested. This way the weekend will be long and you will sleep on weekdays.
The body does not have the property of "sleeping off". That is, if you slept conditionally for 6 hours all week, and on Saturday you decided to sleep at 13, then this will not change the fact that on weekdays you had a lack of sleep.
Harmful. Healthy sleep should be 7-9 hours, depending on the season. At the same time, sleep above or below the norm has a negative effect on the body. Having slept all day on Saturday for the whole week, the body will simply lose its biorhythm. Therefore, the best recommendation is to try to go to bed no later than 12 am, sleep at least 7 hours, while. No better tool has yet been found.