Image credit, Serenity Strull/ BBC
Scientists believe that “banking” sleep can enhance athletic performance, improve concentration, and offer numerous benefits.
It’s the weekend — an ideal time to turn off your alarm clock and enjoy a few extra hours in bed.
For many weary after a busy workweek, this opportunity for sleep can be quite beneficial.
But are we perhaps overlooking another perspective? Could storing extra hours of sleep before busy periods help mitigate the effects of upcoming sleepless nights?
Some researchers suggest that banking sleep might be an effective strategy.
The concept of sleep banking refers to intentionally sleeping longer on multiple nights in advance of anticipated periods when sleeping will be difficult.
This helps the brain accumulate the resources needed to stay alert and improve cognitive performance later on.
The topic is gaining popularity in health-related discussions on platforms like TikTok.
Sleep banking is often praised as a way to boost performance before long journeys or major events.
Some consider it a “protective shield” against periods of intense demands. But is it truly effective?
The concept was first introduced in 2009 by researchers at the Walter Reed Army Institute of Research in Silver Spring, USA.
A team led by Tracy Roepke at the University of Utah tested this with soldiers, seeking methods to increase alertness before missions.
They began by studying whether extending sleep duration helps or not.
The researchers divided 24 soldiers into two groups: one allowed 7 hours of sleep per night, the other 10 hours.
The following week, these participants were limited to just 3 hours of sleep per night, following their prior extended sleep periods.
The results were promising: those with extended sleep showed less decline in alertness and concentration, and their reactivity was quicker than those who had not banked sleep.
Years of various studies have suggested that sleep banking can protect mental and physical health before nights of insufficient sleep.
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A 2023 study by doctors at a Miami hospital showed that an extra 90 minutes of sleep for three nights could significantly improve nighttime sleep quality for up to two weeks.
Other studies have demonstrated positive effects on athletic performance through this strategy.
Tennis players improved their performance by sleeping nine hours each night for a week consecutively. Basketball players also showed improvements after increasing sleep from five to seven weeks.
Sleep: A Bank or a Credit Card?
However, sleep banking remains a controversial topic. Not all researchers agree that sleep can be “banked” and later used as needed.
Many try to clarify whether the body truly stores sleep for future use or simply compensates for unmet prior needs.
Studies on shift workers investigating sleep banking suggest there may be biases involved.
Improvements in performance could merely reflect the extended sleep prior to the study rather than true banking.
The central question remains: why does our body need sleep?
“There are many theories on why we sleep,” said Peter Pollos, Associate Professor at Hackensack Meridian School of Medicine.
“Sleep involves metabolic, hormonal, neurological, and cognitive processes that operate during this time. It’s essential for the brain to consolidate and prioritize important information.”
Physiologically, sleep is critical for repairing billions of cells in our body.
“Healthy sleep is vital for cellular repair and energy replenishment,” said Michael Howell, Professor of Neurology at the University of Minnesota.
“Throughout the day, our brain and body produce various wastes that are cleaned during sleep.”
He recommends seven to nine hours of sleep nightly for most adults. “Only a minority can function well with four or five hours of sleep.”
Severe sleep deprivation causes harm.
Without adequate sleep, the brain cannot clean waste effectively, making it challenging to focus on daily activities.
“Whether you’re learning a language, music, an athlete, or acquiring new skills, you will struggle to concentrate and process information,” he explained. “It also impairs long-term memory storage and usage.”
Roepke and colleagues believe that sleep banking aids the brain in removing neuronal waste and replenishing glycogen, an energy source for the brain, enabling it to withstand sleep deprivation.
Is it Best to Bank Sleep in the Morning or at Night?
“If you want to bank sleep, I recommend adding 30 to 60 extra minutes and trying to start this practice one or two weeks before the anticipated period of sleep loss,” Howell advised.
Setting an alarm to wake up earlier is easier for most, as people generally find it easier to sleep early and wake early, although this may vary.
Peter Pollos added that going to bed early might work best for some individuals.
“If you can wake at 6 a.m., set your alarm for 7 a.m., but anyone can wake at 6 a.m. by whatever means,” he said.
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Elizabeth Klerman, Professor of Neurology at Massachusetts General Hospital and Harvard Medical School, emphasized the need to verify if sleep banking is truly possible, given that it would require people to be able to sleep even when they aren’t naturally sleepy — evidence for which is currently lacking.
She cited past experiences showing that people often cannot sleep more even when given the opportunity, leading her to compare sleep to a credit card rather than cash.
“In other words, you may go into debt, but you cannot save surplus sleep,” she explained.
If people believe sleep banking is effective, they risk depriving themselves beforehand by assuming they’ve stored enough sleep.
“This could prevent them from obtaining what is fundamentally essential for their health and well-being,” she warned.
Nevertheless, she concurs that catching up on missed sleep when necessary is important. However, she cautions against napping for longer than 45 minutes in the afternoon, since oversleeping can lead to lethargy.
Peter Pollos advises that while sleep banking may aid in future sleep deficits, it should not be relied upon as a long-term solution.
“Don’t depend on it for all your sleep problems or the demands of life,” he said. Improved sleep habits will provide long-term benefits.
“Try to keep consistent bedtimes and wake times, and ensure you get enough quality sleep,” Pollos stressed.
