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Most individuals in the workforce exhibit differing sleep/wake patterns between work days and weekends. Work days are typically characterized by shorter and earlier sleep. On weekends, sleep debt is repaid by sleeping later and longer, often due to evening events. While social jet-lag (the mismatch in work vs. free sleep timing) is associated with poor health outcomes, repaying sleep debt is beneficial to health. The degree to which individuals should sleep in on weekends is currently unknown. Methods We used a mathematical model of human sleep/wake timing, which has been validated for predicting sleep/wake patterns in a variety of field/lab conditions. Sleep timing constraints are inputs, and the model generates predicted sleep/wake patterns and alertness levels. We simulated a traditional 7-day work week, with 7am rise times on week days. Inter-individual differences in chronotype were modeled by varying intrinsic circadian period. The model was applied to two conditions: (i) free choice of sleep onset times on weekends; or (ii) late nights on weekends (2am bedtime). Weekend rise time was systematically varied to optimize predicted daytime alertness. Results Optimal weekend rise times varied as a function of chronotype. With free choice sleep onset times, the model predicted optimal rise time was later for late types than early types, ranging from 7:20 to 8:40am across individuals. Sleeping later than optimal was associated with poorer performance due to misaligned circadian phase. The same trend was observed in the late-night condition, but with later optimal rise times, ranging from 8:30 to 9:50am. Conclusion Although individuals should maintain a consistent sleep/wake pattern on all days of the week, they often do not, due to work or social commitments. Within real-world constraints, we provided the first objective recommendations for sleep timing on the weekend, finding a compromise between repaying sleep debt and avoiding circadian misalignment. Support

0289 What is the Optimal Duration to Sleep in on Weekends?