The sleep bank, that is.
Sleep banking, or building up a reserve of sleep by getting extra rest before an anticipated sleep deficit, can help mitigate the effects of a bad night’s sleep. Studies suggest that extending sleep duration in the days leading up to sleep deprivation improves cognitive performance, reaction times and mood compared to those who don’t bank sleep. For example, research from the Walter Reed Army Institute showed that soldiers who slept 10 hours per night for a week before sleep restriction performed better on tasks than those who got their usual 7 to 8 hours.
To practice sleep banking, aim for 1 or 2 extra hours of sleep per night for a few days before an event like travel, a demanding work period, or a known sleep disruptor. Naps can also help, ideally 20 to 90 minutes, taken early in the day to avoid interfering with nighttime sleep. However, sleep banking isn’t a cure-all; chronic sleep deprivation still requires consistent, adequate rest to fully recover.
Useful tips on implementing sleep banking and more information can be found below!
The Social Pie Network! 