Sleep in this weekend — it may help you live longer and avoid heart disease

• Sleeping in on weekends can reduce heart disease risk by up to 20%, new research shows.
• Quality sleep also boosts fitness, aids weight management, and improves overall longevity.
• If you can't get more hours of sleep, focus on a consistent bedtime routine for better quality sleep.

Forget expensive longevity hacks — one of the best ways to prevent disease and extend your lifespan doesn't cost a thing.

Evidence is piling up that hitting the snooze button is great for your health. And if you struggle to get enough shut-eye during the work week, catching up on your days off can help, science suggests.

People who slept in on the weekends to make up for lost rest were 20% less likely to develop heart disease than peers who stayed sleep deprived, according to new research to be presented at the European Society of Cardiology Congress 2024 on September 1st.

The findings were based about 14 years of data from more than 90,000 UK residents, analyzed by a team of scientists from the National Centre for Cardiovascular Disease in Beijing.

"Our results show that for the significant proportion of the population in modern society that suffers from sleep deprivation, those who have the most 'catch-up' sleep at weekends have significantly lower rates of heart disease than those with the least," Zechen Liu, coauthor of the study and researcher at the Centre, said in a press release.

But sleep isn't just good for your heart. It's become such a longevity trend that the wealthy are paying big money to upgrade their bedtime routine.

Sleeping better doesn't have to cost a thing, though, and research suggests quality rest is key for supporting a long life, better fitness, and even a healthier diet.

Here's all the evidence you should sleep in this weekend.

Skipping sleep can lead to a weakened immune system and higher risk of early death

Nearly 22% of people in the latest study were regularly sleep deprived, defined as getting less than seven hours of sleep per night.

Adults need between seven to nine hours of sleep nights to be well-rested, according to neuroscientists.

Sleep too little, and you risk serious consequences like a weaker immune system, increased cancer risk, and reduced focus (which can be deadly if you're doing activities like driving).

People who consistently sleep less than six hours a night have a higher risk of dying early of any cause, studies suggest .

Skimping on rest also ages your brain, with research suggesting a higher risk of dementia and cognitive decline among people who don't get enough rest.

Sleep can help you manage your weight and build muscle

There's good reason to think getting enough sleep can help you live better, not just longer.

Sleep goes hand in hand with fitness, another crucial factor in longevity, since resting between workouts is what allows your muscles to grow back stronger.

Sleeping well can make you more likely to stick to a healthy diet and even lose weight , if that's a goal. A recent study found people who slept less than six and a half hours nightly tended to eat between 270 and 500 calories a day more than peers who slept an hour longer.

If you can't fit in more hours, aim for consistency

When a busy schedule keeps you from sleeping well, the good news is that quality can matter as much or more than quantity.

Sleep consistency , or aiming to go to bed around the same time, can help you get more out of your hours of sleep even if you can't add more hours to the night, a doctor previously told Business Insider.

The caveat is that a regular sleep schedule does mean trying to stick to a routine even on the weekends.

So, while the latest research says you can stay in bed on Sunday if it helps you catch up, don't count on intentionally staying up late Friday or Saturday just because you know you can sleep in.