Sleeping In on Weekends May Help You Catch Up on Sleep After All

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Weekend mornings are a precious time for nine-to-fivers. If you spend your weekdays staying up long past reasonable bedtime hours and waking up with the Sun, you may be tempted to sleep past noon every day off you get. Sleeping in feels great, and now a new study from sleep scientists at Stockholm University's Stress Research Institute finds that it may also be an effective way to make up for the sleep you missed during the week, contradicting previously held beliefs on the matter.

According to most sleep researchers, the only way to catch up on sleep debt is to adjust your sleeping patterns gradually over time—in other words, cramming in all the sleep you missed last week into a night or two won't cut it. A team of scientists reexamined this theory for their study published in the Journal of Sleep Research [PDF]. Researchers looked at the sleep data from about 44,000 Swedish adults collected in 1997 and followed up with the participants 13 years later. Accounting for factors like age, gender, and education, they report that adults who consistently slept for five hours or fewer throughout the week were more likely to have died after those 13 years than subjects who slept for six or seven hours, seven days a week. Oversleeping every day of the week also put participants at a greater risk of mortality.

But there's good news for people who do all their sleeping in on the weekend—subjects who under-slept five days and slept more during the last two days of the week had no greater risk of death than the people who got healthy amounts of sleep every night of the week. The results call into question past sleep studies that have only looked at sleep patterns during the week, ignoring weekend behaviors. The new study, though, focuses just on the sleeping habits of people at a specific point in time. To confirm what these results suggest, more long-term studies will need to be conducted.

Earlier mortality isn't the only health risk associated with unsatisfactory sleep habits: Getting too little or poor-quality sleep can mess with your memory, appetite, and cognitive and motor performance. That means finding time to get a good night's sleep, no matter the day of the week (if you're lucky enough to have the option), is still the healthiest course of action.

6 Dreaded Tasks That Are Actually Great For Managing Stress

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iStock.com/gilaxia

High levels of the stress hormone cortisol can wreak havoc on your body. (According to a recent study on middle-aged adults, stress not only impairs memory but may even cause the brain to shrink!) Thankfully, some commonly dreaded activities can help reduce your frazzled state.

1. Washing the Dishes

According to a 2014 study published in the journal Mindfulness, a “mindful” approach to dishwashing could reduce stress. “A sample of 51 college students engaged in either a mindful or control dishwashing practice before completing measures of mindfulness, affect, and experience recall,” the study states. “Mindful dishwashers evidenced … increases in elements of positive affect (i.e., inspiration) [and] decreases in elements of negative affect (i.e., nervousness)." In other words, with the right mindset, zoning out in front of a sudsy sink is basically Nirvana.

2. Decluttering Your Home

Research suggests that clutter is more likely to stress out women. In 2010, a study in the Journal of Personality and Social Psychology looked to see how married couples dealt with (and felt about) messy homes [PDF]. “The wives in the study who perceived themselves as having a cluttered home or a home that needed work tended to have increased levels of cortisol throughout the day,” Emilie Le Beau Lucchesi wrote in The New York Times. "Those who weren’t feeling cluttered, which included most of the men in the study, had cortisol levels that tended to drop during the days.” So tidy up!

3. Exercising In A Group

Working out can feel like a chore, and exercising with a group can be a tad embarrassing—especially if you’re not on the same fitness level as everybody else. But according to research in the Journal of the American Osteopathic Association, exercising with a group is more beneficial at reducing stress than working out alone. “Researchers found that working out in a group lowers stress by 26 percent,” according to the press release. Go ahead and book that spin class!

4. Sniffing Your Partner’s Laundry

No sane person puts “sniff your significant other's dirty socks” on their to-do list, but perhaps they should. A 2018 study published in the Journal of Personality and Social Psychology shows that sniffing a loved one’s clothes can reduce stress. In the study, 96 women sniffed one of three scents—a neutral smell, their romantic partner’s scent, or the scent of a stranger. The stranger’s smell caused cortisol to spike. But their partner’s smell? It reduced stress.

5. Dwelling On Your Failures

The title of this study, which appeared in the journal Frontiers in 2018, says it all: “Writing About Past Failures Attenuates Cortisol Responses and Sustained Attention Deficits Following Psychosocial Stress.” According to the study, “[W]riting about a previous failure may allow an individual to experience a new stressor as less stressful, reducing its physiological and behavioral effects.” It sounds paradoxical, but the next time you're facing a crazy situation, just reflect on a time when it all went wrong—and things might not feel so bad.

6. Singing For All to Hear

For the shy and tone-deaf, singing in a group might be a anxiety-fueled nightmare—but they should try it anyway. A pilot study presented at the Society for Neuroscience conference last year showed that, in people with Parkinson's disease, singing in a group can reduce heart rate, blood pressure, and cortisol levels. (Researchers cautioned that this is preliminary data.) The findings jibe with a 2016 study from Drexel University that found, no matter your skill level, making art usually reduces cortisol levels [PDF].

Nearly Half of American Adults Don't Know Their Own Blood Type

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iStock.com/nzphotonz

If you know your blood type, you’re better off than nearly half of Americans. Of the 1004 adults in the U.S. who answered a recent Quest Diagnostics survey, only 57 percent said they knew whether they have type A, B, AB, or O blood.

This is roughly the same number of people who could recall their childhood phone number (55 percent), the survey revealed. By comparison, 74 percent of respondents remembered their lengthy Wi-Fi password, and 75 percent knew how much money was in their bank account.

For many, other personal health information was even murkier. Fewer than two in five people knew their cholesterol or blood sugar levels. Considering that these details provide important insights into one’s risk for certain diseases, survey administrators said this is a cause for concern.

“With consumers increasingly engaged in their own and their loved ones’ health care, it’s critical that they ‘know their numbers’—and have those numbers readily accessible—to ensure productive communication with their healthcare provider for both routine and critical care,” Cathy Doherty of Quest Diagnostics said in a press release.

With the exception of emergencies, at which time you may receive a universal donor's O-negative blood, doctors will almost always conduct blood typing and cross-matching tests to determine your blood type and identify minor antigens in your blood before conducting a transfusion or surgery.

It’s still important to know your blood type for other reasons. Newborn babies, for example, can develop hemolytic disease if their Rh blood type (meaning whether it's positive or negative) doesn’t match their mother's. And depending on your blood type, you may also have an increased risk for blood clots, heart disease, certain types of cancer, and even severe diarrhea and mosquito bites.

If you know your blood type, you’re also in a better position to donate blood and help people in need if there’s a natural disease or emergency, or if blood banks simply have a low supply. O blood tends to be the highest in demand (and O-positive is the most common blood type), but blood banks may issue public notices from time to time if they need a particular type.

If you’re unsure of your blood type, clinical labs like Quest Diagnostics offer blood type tests. You can also order test kits online from Amazon.

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