睡眠すいみんの前倒まえだおし確保かくほ「スリープバンキング」の有効性ゆうこうせいと留意点りゅういてん――多忙たぼうな現代人げんだいじんの新あたらたな休息きゅうそく戦略せんりゃく

Diego Ramonfaul, a 30-year-old internist, works at the Cleveland Clinic Hospital in Ohio, USA, and faces chronic sleep deprivation due to irregular shift work.

My work schedule changes every one to two weeks, so it’s very difficult to maintain a stable sleep routine.

In such a situation, he adopted a strategy called sleep banking.

This is a method of ensuring adequate sleep, conserving physical strength, maintaining work performance, and even preventing burnout by going to bed early during relatively easy work periods in preparation for times when sleep deprivation is expected in the future.

Sleep banking is considered an effective way to maintain health, especially for people in professions such as healthcare workers and military personnel, whose sleep time is significantly limited.

Furthermore, this method is also helpful for students before exams, busy working adults, and people whose sleep rhythms are easily disrupted.

According to Dr. Rebecca Robbins, an assistant professor at Harvard Medical School and a sleep scientist at Brigham and Womens Hospital in Boston, sleep banking is a method of proactively maintaining a healthy sleep schedule and increasing resilience by getting more sleep in preparation for periods of sleep deprivation.

However, Dr. Yoel Ju, a professor of neurology at Washington University School of Medicine, said at St.

Louis points out that the expression accumulating sleep could be misleading.

In reality, you cant stockpile sleep, but you can pay off sleep debt in advance, which helps you stay awake for extended periods of time.

According to Dr. Ju, if you expect to be sleep-deprived, you should proactively increase your sleep time 1 to 2 days in advance, and ideally, its best to start a week before.

Furthermore, waking up at the same time every day is extremely important for maintaining your body’s internal rhythm, and going to bed early is best to ensure you get enough sleep.

Regarding the effects of sleep banking, while there is evidence that it improves certain cognitive functions such as attention, its impact on executive functions like multitasking ability while driving has not been sufficiently demonstrated.

Furthermore, for people with insomnia, sleep banking can have the opposite effect. This is because spending more time lying in bed does not improve insomnia and can actually increase mental frustration.

Therefore, sleep banking is undoubtedly one of the effective rest strategies for busy modern people, but since its effects and scope of application are limited, it is necessary to use it carefully according to each individual’s situation.