Dr. Diego Ramonfaur faces a constant battle for adequate sleep as he navigates his third year of an internal medicine residency at the Cleveland Clinic in Ohio, where shifting schedules every one to two weeks complicate his efforts to maintain a consistent sleep routine. Faced with varying workloads depending on his rotation, achieving a regular sleep pattern is a challenge, reports BritPanorama.
At 30 years old, Ramonfaur has adopted the strategy of sleep banking — a method that involves accruing extra sleep prior to periods of expected sleep deprivation. By going to bed earlier during lighter shifts, he tries to “gain a little bit of ground.” He believes that investing in sleep, even before he feels tired, significantly enhances his performance during shifts and helps mitigate feelings of burnout.
This approach is part of his overall strategy for preventing burnout during a busy time in his life, particularly as he anticipates even more demanding cardiology training in the near future.
Healthy sleep is the ultimate goal
Experts recommend that adults should aim for seven to nine hours of sleep each night, and maintaining consistent bedtime and wake-up times — even on weekends — is considered optimal for achieving restorative sleep.
However, many find that real-life commitments disrupt this ideal. Sleep banking becomes relevant in such cases as it allows individuals to prepare for upcoming periods of insufficient sleep.
Known scientifically as sleep extension, sleep banking is a strategy described by Dr. Rebecca Robbins, a sleep scientist at Brigham and Women’s Hospital and an assistant professor at Harvard Medical School. It involves implementing a healthy sleep schedule to build resilience ahead of anticipated sleep shortages.
Ramonfaur’s practice of sleep banking aligns with guidance for individuals managing demanding work schedules, particularly for doctors or military personnel on critical missions with limited time for rest. Robbins notes this strategy has been beneficial in helping such professionals maintain their health during challenging periods.
What sleep banking can do
Dr. Yo-El Ju, a sleep physician scientist and professor of neurology at WashU Medicine in St. Louis, emphasizes that needing an alarm clock to wake up indicates a possible lack of adequate sleep. Many individuals become accustomed to sleep deprivation, relying on alarms for reminders.
Although termed ‘sleep banking,’ the concept is somewhat misleading, according to Ju. “You can’t really bank sleep, but you can pay off the debt,” she clarifies, comparing it to the use of a credit card where one can accrue and later repay sleep ‘debt’ as needed.
To effectively reduce sleep debt, Ju suggests beginning sleep adjustments at least a week ahead of known periods of sleep deprivation. This may involve going to bed 15 minutes earlier each night, gradually accumulating extra sleep time as a buffer.
While sleep banking may improve cognitive functions related to alertness and task performance, Ju warns that it does not necessarily enhance executive functioning tasks such as multitasking or complex decision-making, critical in daily life scenarios.
Sleep banking can’t help you juggle
The limitations of sleep banking are particularly relevant for individuals with busy schedules. Robbins advises that following high-demand periods, it’s essential to return to a normal sleep schedule promptly to maintain overall sleep health.
For healthy sleepers, sleep banking can be an effective tool to navigate temporary disruptions. However, for those who struggle with insomnia, Ju cautions against this practice, as it might exacerbate frustration and discomfort associated with lying awake.
Don’t do it all the time
For healthy sleep patterns, sleep banking can serve as a useful strategy for coping with demanding schedules and upcoming changes. Nonetheless, experts advocate for prioritizing a return to consistent sleep routines once these periods are over, ensuring long-term health and well-being.
As sleep continues to emerge as a critical factor for both mental and physical health, understanding and implementing strategies such as sleep banking will be vital in managing the complexities of modern life.
