Can you ‘bank sleep’ ahead of sleepless nights?

Sleep banking meaning: It refers to the practice of creating a healthy sleep routine with sufficient hours of bedtime before entering a period of restricted sleep (Image: Pexels)

• Sleep banking means getting extra sleep before periods of restricted rest.
• Studies show sleep banking may improve alertness and cognitive performance.
• Experts advise 7-9 hours of sleep, caution careful practice of sleep banking.

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For many of us, it is not unusual to desire extra sleep over the weekends when we don’t have to rush kids to school or reach office on time. But not many might know that catching a few more hours of slumber ahead of hectic days is “sleep banking,” also known as sleep extension in scientific terms.

Sleep banking meaning

According to experts, sleep banking is the practice of creating a healthy sleep routine with sufficient hours of bedtime before entering a period of restricted sleep. This is for those who have packed work schedules, long-haul travel, or other constraints. It includes medical doctors, military officers, and even students and professionals before exams and peak seasons.

The idea of sleep banking was first studied in 2009 by researchers at the Walter Reed Army Institute of Research in the US. Led by Tracy Rupp, the team wanted to see if getting extra sleep before missions could improve alertness of soldiers.

Also read | Why good sleep is essential for a healthy mind: Top psychologist explains the science behind rest and resilience

The study involved 24 military personnel, split into two groups: one slept seven hours a night, while the other slept 10. The following week, sleep was restricted to three hours a night before participants returned to eight hours of sleep.

It was observed that those who got extra hours of sleep showed less decline in alertness and attention than the other group. They also bounced back to their usual performance faster. Over the years, more research was conducted and found that sleep banking can protect the body and mind in periods of restricted sleep.

Sleep banking benefits: What it can and cannot do

It is said that sleep banking can improve cognitive performance and alertness. According to Rupp and her team, sleep banking helps because it gives the brain extra time to clean out waste and recharge its energy stores. This makes the brain better prepared to handle periods when you don’t get enough sleep.

However, the concept remains controversial, as some researchers believe it’s not practical to store sleep and withdraw it later when needed. It is not clear in such cases if the body is filling the pre-existing gap or actually “storing” sleep for future use. Additionally, there’s no scientific evidence that it helps with high functioning tasks.

Also read | How to sleep better: 9 healthy habits to prevent insomnia, sleep apnoea, promote overall well-being

How to practice sleep banking

For most adults, seven to nine hours of sleepis considered ideal. Experts say it’s best to stick to the recommended amount, as it helps our body to repair and recover. Sleep banking should be practiced with restraint. While you wake up at the same time every day, you sleep a little early to get extra hours of sleep. Start with 15 minutes and extend it each week.

FAQs on Sleep Banking

What is sleep banking?

Sleep banking is the practice of getting extra sleep before periods of expected sleep deprivation, aiming to improve alertness and cognitive performance during those times.

Who can benefit from sleep banking?

Anyone with a busy schedule, such as medical professionals, military personnel, students before exams, and individuals during peak work seasons, can benefit from sleep banking.

What are the benefits of sleep banking?

Sleep banking can enhance cognitive performance and alertness, allowing the brain to clean out waste and recharge, making it better prepared for periods of insufficient sleep.

How can I practice sleep banking?

To practice sleep banking, aim for seven to nine hours of sleep regularly and gradually increase your sleep duration by going to bed 15 minutes earlier each week. Maintain a consistent wake-up time.

Is sleep banking scientifically proven?

While some studies suggest benefits, the concept remains controversial. There's debate on whether sleep can be effectively stored for future use, and evidence supporting its impact on high-functioning tasks is limited.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.