Sleep Banking: Storing Extra Rest for Busy Times

?? Welcome to this edition of Sleepletter? where we offer you easy-to-read insights from the latest research papers from the field of sleep neurobiology and clinical sleep medicine. Sign up to also receive Sleepletter by email.

?? Want to optimize your sleep or attend my "Ask Me Anything" session? Join us for exclusive seminars and events that unveil the science of sleep and receive personalized, actionable and science-backed recommendations how to improve sleep. Subscribe here!

If you've ever pulled an all-nighter and attempted to compensate by sleeping extra the next day, you've experienced the concept of sleep debt. But what if you could proactively prepare by "banking" sleep ahead of time, similar to saving for future needs? This concept of sleep banking has garnered significant attention from sleep researchers, and their findings might be relevant for each and every one of us.

First, let's understand what happens when you don't get enough sleep. Your body maintains a record of sleep debt - the difference between required and actual sleep obtained. Miss two hours of sleep, and those hours don't simply vanish; they accumulate in your "sleep debt account". Your body tracks these lost hours of rest. This deficit increases your risk across multiple physiological systems: your cardiovascular system faces higher risks of hypertension and chronic inflammation; your brain becomes more susceptible to memory lapses and attention failures; your mental health faces increased risks of anxiety disorders and mood disturbances; and your immune system becomes more vulnerable to infections and illness. Unlike financial debt, however, you can't pay off your accumulated debt with a single extended sleep session. A study suggested the only 1 hour of sleep debt may take up to four days to recover. Your body requires consistent, adequate sleep over time to restore proper functioning.

Here's where sleep banking becomes relevant. Here's where sleep banking comes into play. Sleep banking is the practice of intentionally getting extra sleep - more than your usual 7-9 hours - over multiple nights before a period when you know you'll be getting less sleep than normal. Research indicates that acquiring additional sleep before anticipated periods of sleep loss can establish a “biological reserve” that can improve performance. A study showed that participants who extended their sleep before chronic sleep restriction showed less performance impairment compared to those in the normal sleeper. In a significant study at Stanford University, researchers documented that athletes who extended their sleep to 10 hours per night for several weeks demonstrated measurable improvements: their sprint times improved by 4%, free throw accuracy increased by 9%.

The military has taken particular interest in sleep banking, given the demanding nature of their operations. Studies from the US Military showed that soldiers who banked sleep before intense training periods - getting an extra 2-3 hours per night for a week - demonstrated significantly improved performance. For example, in gunnery qualification tests, sleep-banking crews showed remarkable improvements, with all crews qualifying on their first attempt and achieving scores that were over 160 points higher compared to their previous tests without sleep banking. The research suggests that pre-loading on sleep might help buffer against the negative effects of upcoming sleep deprivation, acting as a performance enhancer during periods of intense operations.

However, before implementing an extended sleep schedule, several important considerations must be addressed. Sleep banking requires more nuance than simply accumulating extra hours arbitrarily. Timing and consistency prove crucial. Gradually extending sleep duration by 1-2 hours per night over a week prior to sleep deprivation may yield superior results compared to attempting to accumulate sleep all at once. This methodical approach enables your body to effectively utilize the additional rest rather than inducing excessive drowsiness.?

While sleep banking shows considerable promise, it should not be viewed as permission to regularly restrict sleep. Consider it a strategic tool for specific circumstances rather than a routine sleep management approach. The foundation of sleep health remains a consistent sleep schedule that fulfills daily requirements. The essential principle is to view sleep not as a deficit to be eliminated, but as an investment in future cognitive and physical performance.

***

About the author

Alen Juginovi? is a medical doctor and postdoctoral researcher in the Department of Neurobiology at Harvard Medical School studying the effect of poor sleep quality on health. He is a member of the Editorial Board of the Journal of Clinical Sleep Medicine, the official journal of the American Academy of Sleep Medicine. As a keynote speaker at conferences and teacher at Harvard College, he often discusses sleep's importance during the educational process and in media appearances. Alen is also focused on personalized sleep optimization for individuals and athletes (e.g. jet lag management), as well as being an advisor/investor/consultant for companies and individuals in the sleep field. He leads a team at Med&X Association organizing international award-winning conferences, including the Plexus Conference, which drew over 2,400 participants from 30+ countries, featuring 10 Nobel laureates and medical leaders. Med&X also partners with research labs and clinics from leading universities and hospitals around the world offering invaluable internships to help accelerate the development of top medical students, physicians and scientists. Feel free to contact Alen via LinkedIn for any inquiries.

Disclaimer: The content provided in this newsletter is for informational and educational purposes only. It is not intended as medical or professional advice. The reader should consult with a medical professional for medical conditions or concerns, and with a financial or legal professional regarding any other specific needs or inquiries they may have related to the material discussed.

The writer expressly disclaims responsibility, obligation, or liability for actions taken by the reader in their unique circumstances based on any guidance, suggestions or recommendations made in this newsletter related to sleep health, optimization or hygiene. This content is not a substitute for personalized medical diagnosis, treatment or care from a trained physician.

The writer has made good faith efforts to confirm that all sleep science, research or health statistics referenced from third party sources are accurately represented. However, no warranty is made as to completeness or ongoing accuracy. Readers agree any reliance on newsletter content for decision making is at their sole discretion and risk. The writer is released of liability or claims related to applied use of this general educational content on sleep physiology or best practices.