Khaberni - On weekends, many prefer to turn off the alarm and sleep for extra hours to make up for the fatigue of workdays, but what if we thought the opposite? Can we “bank” sleep hours in advance before a busy period to reduce the effects of staying up late later?
This concept is known as "sleep banking," where sleep hours are increased for several nights before a period where sleep deprivation is expected. Experts affirm that this strategy gives the brain a chance to store vital resources for later use, which improves alertness and mental performance when faced with sleep deprivation, according to "BBC" reports.
The idea has become popular on platforms like "TikTok," where wellness enthusiasts promote it before traveling long distances or major professional events, describing it as a kind of mental "safety net."
The concept of "sleep banking" was introduced in 2009 by researchers at the Walter Reed Army Institute of Research in the United States, aiming to improve soldiers' alertness before missions. Their experiments showed that pre-increasing sleep hours reduced declines in alertness and concentration during periods of sleep deprivation and helped participants regain their normal performance more quickly compared to others.
Later, studies in the fields of work and sports supported the idea, linking extended sleep to improved performance during night work shifts, reduced errors, and enhanced physical response in athletes. However, the concept remains scientifically debatable, as some researchers doubt the possibility of actually "storing" sleep, seeing that the improvement may only reflect compensation for a previous lack of sleep and stressing that available evidence does not conclusively determine the relationship.
Peter Polos, an associate professor of "sleep medicine" at Hackensack Meridian University, USA, says, “Sleep addresses many vital functions, from metabolism and hormones to neurological and cognitive functions, and it is the time when memories are organized and consolidated.”
Michael Howell, a professor of neuroscience at the University of Minnesota, USA, adds that “sleep is essential for the renewal of body cells and cleaning the brain from wastes that accumulate during the day. Without adequate sleep, it's difficult to concentrate and assimilate new information, whether learning a language or a musical or sports skill.”
Experts note that most adults need between seven and nine hours of sleep at night for optimal performance, while those who are good with four or five hours are rare. Polos warns that chronic sleep deprivation leads to a decline in performance, reduced motivation, and slowed thinking.
How does sleep banking work?
Experts believe that increasing sleep gives the brain more time to dispose of neural wastes and renew energy stores, making it more capable of enduring temporary sleep deprivation.
As for when and how to bank sleep? Howell advises adding 30 to 60 minutes of sleep daily for a week to two weeks before an expected period of sleep deprivation, such as traveling or work or study pressure. He notes that delaying waking up is easier for most people than going to bed early, while Polos thinks that going to bed early might suit those who naturally wake up at a fixed time.
Howell also confirms that napping is an effective way to bank hours of sleep, provided it does not affect nighttime sleep.
Experts concluded that sleep banking is not a magic solution but it could mitigate the effects of short periods of sleep deprivation if used wisely, without replacing the need for regular and sufficient sleep in the long term.
