Investing for a future of sleepless nights? Some people are using “sleep banking” as a strategy to load up on sleep.

According to Shelby Harris, PsyD, licensed clinical psychologist and Director of Sleep Health at Sleepopolis, the goal of sleep banking is “to build up a sleep reserve to help offset the negative effects of the upcoming period of reduced sleep.”

Harris adds that sleep banking may be beneficial for people who are aware of an upcoming sleep disruption—and can plan accordingly. This can include those who work irregular shifts, students who stay up late studying, or athletes planning for travel or competitions. However, she does not recommend that everyone practice sleep banking or that these groups practice sleep banking all the time, either. 

“It can help prepare for anticipated sleep deprivation and alleviate its negative effects, but it is not a cure-all,” Harris says. “Regular, sufficient sleep is still essential for overall well-being.”

A 2015 study noted that there was tentative support for sleep banking but that more research was needed to understand its purpose and value. While research continues to accumulate, a more recent study conducted in 2019 noted that the practice may have benefits for shift workers specifically.

Axelsson J, Vyazovskiy VV. Banking sleep and biological sleep need. Sleep. 2015;38(12):1843-1845. doi:10.5665/sleep.5222

Patterson PD, Ghen JD, Antoon SF, et al. Does evidence support “banking/extending sleep” by shift workers to mitigate fatigue, and/or to improve health, safety, or performance? A systematic review. Sleep Health. 2019;5(4):359-369. doi:10.1016/j.sleh.2019.03.001

 

 

Why is sleep health so important?

 

Sleep is essential for overall health and well-being. Among other benefits, sleep allows your body to rest and takes pressure off your heart, allowing it to not have to work as hard to keep you alive as when you are awake; impacts metabolism by leading to an increase in hormones that regulate hunger; and helps with cognitive function and memory, according to the National Heart, Lung, and Blood Institute. Regular sleep helps your body stay aligned with its biological clock and most efficiently reap these benefits, according to the Office of Disease Prevention and Health Promotion.

National Heart, Lung, and Blood Institute. Why Sleep Is Important.

Office of Disease Prevention and Health Promotion. Get Enough Sleep.

 

 

“Maintaining a regular sleep-wake schedule supports optimal sleep quality and overall mental and physical health,” says Harris.

She adds that meeting hourly recommendations and maintaining a sleep schedule “promotes physical restoration, cognitive functioning, emotional well-being, and improved overall health. It also enhances productivity, performance, and quality of life.”

“Consistently sticking to a regular sleep schedule and duration of sleep is more effective than relying on sleep banking,” Harris says. 

 

What are the consequences of sleep deficiency?

 

Sleep deficiency occurs when people do not get enough sleep and can lead to various health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression, according to the National Heart Blood and Lung Institute.

National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency?

 

Sleep banking can temporarily relieve sleep deprivation, but it will not “fully compensate for chronic sleep debt,” says Harris.

 

How does sleep banking compare to napping?

 

“Power naps taken during sleep deprivation can boost alertness and performance,” Harris says. 

She adds that most people should try to nap before 2 pm and use these naps not as substitutes for, but rather additions to, regular nighttime sleep.

“Napping and nighttime sleep offer different benefits to overall health,” says Harris. “Napping can provide quick boosts in alertness and energy, while nighttime sleep is crucial for physical restoration, cognitive functioning, immune function, and emotional well-being.”

 

How to talk about sleep banking with patients

 

If you engage in conversations with patients about healthy sleep patterns, Harris recommends trying to foster a safe, open environment for patients to be honest about their habits, needs, and concerns. Asking your patient open-ended questions, assessing their sleep habits through questions or sleep screenings, discussing and addressing other underlying problems, and educating them on the health benefits of good sleep hygiene can be good places to start, she says. For patients looking to increase their sleeping hours or consider sleep banking, she says to set “realistic goals” and provide follow-up support, whether with you or a specialized sleep doctor.

It is also essential to inform patients that practices like sleep banking only offer temporary relief and are not for everyone. People who are already diagnosed with chronic sleep deprivation, sleep disorders, irregular sleep patterns, insomnia, or other relevant health conditions should not partake in sleep banking, she says.