Friday evening is one of the best times of the week; Saturday and Sunday are before you, full of promise and opportunity. Unfortunately, it’s an opportunity that many fumble. While the weekend is a great time to rest and recharge, many people overindulge or fail to rest, and the result can actually be damaging to your health. Test your knowledge and see if your weekend habits are helping you recover or setting you back.
1. Many people sleep in on the weekend to “catch up” on hours of sleep lost during the workweek, but it’s actually not good for your health. Which of the following are documented side effects of trying to make up “sleep debt” over the weekend?
A. Excess calorie intake after dinner and increased weight
B. Reduced energy expenditure
C. Damaging changes in how the body uses insulin
D. All of the above
2. Many people spend more time on phones, tablets, and laptops over the weekend, but too much screen time can interfere with healthy sleep. What is one way excessive screen use can affect sleep?
A. It permanently reduces the body’s need for sleep.
B. It can contribute to social jetlag, the mismatch between your internal biological clock and social schedule.
C. It improves deep sleep cycles on weekends.
D. It helps people feel more rested on Monday morning.
E. All of the above
3. True or false? Neurological studies show that passive rest — or entirely unstructured inactivity like mindlessly scrolling social media or binging TV shows and movies — fails to activate the same restorative networks as active rest, like walking, journaling, or creative play.
4. Which of the following is/are a negative effect of doing absolutely nothing for two days straight over the weekend?
A. An increase in food consumption and weight gain.
B. Your cardiovascular system slows down, increasing lethargy.
C. Mental boredom fatigue that makes it harder to return to a weekday schedule.
D. All of the above
5. True or false? Being a “weekend warrior” when it comes to workouts and physical activity — being mostly sedentary during the week and then spending all weekend on sports and physical activities — can lead to injuries.
6. Many people overindulge in both food and alcohol over the weekend, feeling they have “earned” it after sticking to a diet or limiting alcohol over the week. Which of the following is/are side effects of this habit of overindulgence?
A. Damage to your brain and body that is worse than if you drank moderately every weekday
B. A likely increase in your risk for liver disease, heart disease, stroke, and other health issues
C. Undoing any benefits you gained from abstaining during the week
D. All of the above
7. The chances of becoming dehydrated increase over the weekend. Which weekend habit is the most likely to contribute to dehydration?
A. Drinking more alcohol and caffeinated beverages than usual
B. Eating breakfast later in the day
C. Watching television for long periods
D. Running errands in the morning
E. All of the above
8. True or false? Chronic anticipatory stress like worrying about the workweek ahead raises cortisol levels and undermines the very mental repair processes that weekends make time for.
9. Which of the following are healthy ways to unwind and de-stress during the weekend, according to research?
A. Try something new.
B. Find meaningful and active leisure, such as volunteering, gardening, or an enjoyable exercise.
C. Stay as close as possible to your weekday schedule.
D. Spend time outdoors.
E. All of the above
10. True or false? Feeling exhausted on Monday morning, rather than rested and recharged, means you are likely doing something wrong.
compiled by ERIKA ALDRICH / Information provided by Harvard Health Publishing, Psychology Today, Men’s Health, and SGVital
ANSWERS:
- D. All of the above
- B
- True
- D. All of the above
- True
- D. All of the above
- A
- True
- E. All of the above
- True