Sleeping in on your day off feels decadent, but it’s not good for you.

That’s the conclusion of a new study that examined the sleep and work patterns of more than 400 shift workers. Those who slept longer on their days off had a higher risk of developing diabetes and heart disease. The study was published in the Journal of Clinical Endocrinology & Metabolism.

Researchers at the University of Pittsburgh tracked 447 men and women between the ages of 30 and 54 who wore devices that tracked their sleeping habits. Nearly 85 percent of the group woke later on their days off than during the work week. As the workers’ weekend and weekday sleep habits diverged, their risks increased for health issues such as higher body mass index, higher fat concentration in the blood and more insulin resistance.

All of that makes late sleepers more susceptible to diabetes and the buildup of plaque in arteries. Researchers say it isn’t clear that the findings represent a long-term effect. Still, the study shows that inconsistent sleeping patterns can have adverse effects on health.

Shift work in particular can lead to a condition called “social jet lag.” That creates an effect similar to jet lag among people whose sleep habits differ from the body’s natural cycles of sleeping and being awake. The study also found that the conflict between the body’s natural cycle and the unusual sleep habits brought on by shift work or other social constraints contribute to the risk of obesity, Type 2 diabetes and the accumulation of plaque in the arteries.

So the next time it’s your day off, think about the benefits of not hitting the snooze button on the alarm clock. It may be better for you in the long run.