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Last Updated:June 07, 2025, 12:53 is

Sleep banking involves getting extra rest beforehand if you know you will not be getting the required amount of sleep for a specific period.

In today’s busy and ever-competitive world, sleep has become a luxury. A good eight to nine hours of sleep is something that not many of us can afford these days. Between work, family, social events and endless scrolling on phones, many people cut back on rest to adjust to their other commitments. This has adverse consequences. A lack of proper sleep could lead to serious health problems like diabetes, heart disease, stroke and even cancer.

So, what can you do when losing sleep is unavoidable? Well, there is a strategy called sleep banking, which can be used to fill the void created by not getting the required amount of sleep.

What is Sleep Banking?

To understand in layman’s terms, let’s take the example of money in a bank account. The more you save, the more you can spend later. And if you take out too much, you have to put that amount back to maintain a balance. Likewise, sleep banking is all about getting some extra sleep if you know you will not be getting the required amount of rest for a specific period, maybe due to long shift hours, travel or other commitments. It is a proactive approach to prepare your body for the time when it will be sleep-deprived.

Is Sleep Banking Helpful?

A study published in the Journal of Clinical Sleep Medicine in 2023 looked into the sleep strategies of 23 internal medicine residents who were set to transition to a night shift. The study found that those doctors who slept more in the days leading up to their shift and got over eight hours of rest during the week of the night shifts performed better at work.

Some more studies have also shown that this approach can help reduce the negative effects of loss of sleep, such as weakened brain functions, frequent mood swings, and an impaired immune system.

Importance of Sleep Banking

Sleep is a recovery mechanism for your body. When you sleep, your brain rests, and your body heals. Still, many tend to skip it. According to a study by the Centres for Disease Control and Prevention (CDC), one out of every three adults doesn’t get a sufficient amount of sleep. Over time, this can lead to serious health risks like heart disease, depression or diabetes. That’s why a little rest can also go a long way.

Sleep banking can help strengthen your body’s ability to manage stress and recover from sleep deprivation. Some research also found that those who slept well had better cognitive abilities and decision-making skills. Moreover, the right amount of sleep also improves your body’s immune system, thus keeping diseases away from you.

How Can You Practice Sleep Banking?

If you know that in the coming days, you won’t be getting a sufficient amount of sleep, here’s how you can use the strategy of sleep banking to save up.

• Go to bed earlier than your usual time and aim for 30 or 60 minutes of extra sleep.
• Try taking short naps during the day.
• Maintain a consistent sleep schedule, even on weekends, to fulfil your body’s need for some shut-eye. This will help regulate your body’s natural clock or circadian rhythm.
• Make your bedroom sleep-friendly, dark, quiet and cool.
• Try to shut down all the screens before bedtime.

Location :

Delhi, India, India

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