Too little sleep can trigger anxiety in teens—but so can sleeping in too long. A new study reveals the perfect weekend balance for mental health.
Key Points at a Glance
- Teens who slept up to two extra hours on weekends had fewer anxiety symptoms
- Sleeping significantly more or less than weekdays was linked to more internalizing symptoms
- Study used Fitbit data and surveyed nearly 1,900 adolescents
- Moderate weekend catch-up sleep may help counteract weekday sleep deficits
In a world of early school starts, endless homework, and screen-filled nights, teen sleep is under siege. But new research presented at the SLEEP 2025 conference suggests there’s a simple mental health remedy within reach: just the right amount of catch-up sleep on the weekend.
Researchers found that teens who allowed themselves up to two extra hours of sleep on weekends—compared to their school nights—showed fewer symptoms of anxiety. But push that lie-in too far, and the mental health benefits start to reverse. In fact, both sleeping less and significantly more on weekends were linked with greater signs of emotional distress.
“Some weekend recovery sleep may be beneficial,” explained lead researcher Sojeong Kim, a doctoral candidate at the University of Oregon. “But too little or too much sleep variability from weekday to weekend may contribute to the very symptoms someone is trying to combat.”
The study involved 1,877 adolescents with an average age of 13.5 years. Researchers tracked sleep patterns using Fitbit devices and assessed mental health using the Child Behavior Checklist. What they found points to a physiological “sweet spot”: around two hours of additional weekend sleep offers relief, but more than that could disrupt emotional equilibrium.
This is especially important considering that only 23% of U.S. high school students get the recommended 8–10 hours of sleep on school nights, according to the CDC. For many, sleeping in on weekends is the only way to recoup some rest.
Yet, this research urges caution. Oversleeping may lead to sleep pattern disruptions, also known as “social jet lag,” which can throw off the body’s internal clock and worsen mood disorders. In contrast, moderate and consistent sleep routines—even when adjusted slightly for weekends—seem to foster emotional resilience.
“Weekend sleep isn’t a magic fix for chronic deprivation,” Kim emphasized. “But the findings suggest it can play a small, positive role when done in moderation.”
As schools and parents seek to support teen well-being amid rising anxiety levels, this simple insight offers a tangible target: let them sleep in—but not too much. The message is clear: rest is powerful, but rhythm is essential.
Source: SLEEP 2025 / Associated Professional Sleep Societies
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