Key points
- Research suggests it boosts alertness later
- Studies show benefits for doctors, athletes
- Consistent healthy sleep remains most important
ISLAMABAD: It is the weekend, and for many people that means one simple luxury: switching off the alarm and staying in bed a little longer. Catching up on missed rest after a busy week has become a familiar routine.
But some researchers suggest we may be thinking about sleep the wrong way around. Instead of repaying lost sleep afterwards, could it be possible to “bank” extra sleep in advance?
The concept, known as sleep banking, involves sleeping longer for several nights before an expected period of restricted rest. Supporters believe this can help the brain build a protective buffer, improving alertness and mental performance when sleep deprivation inevitably hits. The idea has gained popularity online, with wellness influencers recommending extra sleep before long-haul travel, demanding work schedules, or major events.
Sleep banking was first explored in 2009 by researchers at the Walter Reed Army Institute of Research, who studied whether soldiers could improve alertness ahead of missions. Participants who extended their sleep beforehand showed less decline in attention during subsequent sleep restriction and recovered faster once normal sleep resumed.
More recent studies have added to the evidence. Research involving hospital doctors working night shifts found that banking extra sleep improved performance over weeks of disrupted schedules. Athletes have also experimented with the approach: longer sleep has been linked to improved reaction times, reduced physical stress, and even better accuracy in sports such as tennis and basketball.
Extending sleep
Scientists explain that sleep is vital for brain and body restoration. During rest, the brain clears out waste products and replenishes energy stores. Without enough sleep, concentration, learning, and mood can suffer, with effects building over time.
However, not everyone agrees that sleep can truly be “stored” for future use. Some experts argue that what appears to be sleep banking may simply reflect paying off existing sleep debt rather than building a surplus. Harvard researcher Elizabeth Klerman compares sleep to a credit card: people can accumulate debt, but they cannot stockpile extra rest in advance.
Despite the debate, many specialists acknowledge that a slight extension of sleep before a demanding period can still offer benefits, whether by building resilience or reducing exhaustion. Practical strategies include going to bed earlier, sleeping in where possible, or taking short naps—though long daytime naps may leave people feeling groggy.
Ultimately, experts caution that sleep banking should not become an excuse for chronic deprivation. While extra rest may provide short-term support, maintaining consistent, healthy sleep remains the best long-term solution for both well-being and performance.
