Yes, don’t sleep in on the weekends! Look, most of us don’t quite meet our sleep need during the week. Even 1/2hr later each night builds to a couple hours come Friday night, and so we’re just making up for lost weekday sleep. But then a later wake time delays our melatonin rhythm such that, just as you’ve described, we’re not as “tired” and stay up later than our typical bedtime. Come Sunday night we have what’s called “Sunday Night Insomnia” by sleep docs because it is so common.
A better strategy would be to get up near our regular workweek rise time and then build in a well-earned afternoon nap. Actually go into the bedroom, pull the shades or get an eye mask, earplugs and/or a sound machine and get a substantial nap. Midday makeup sleep will not impact that nights bedtime or total sleep time, and it will preserve your circadian rhythm through the weekend.
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