Early flight coming up? Consider sleep banking

With most adults sleeping less than the recommended seven to eight hours per night, it’s in our best interest to become strategic about getting more sleep. A chronic lack of sleep can have a disastrous impact on our health, and becoming more intentional about slumber could significantly improve our quality of life. One of the ways to do this is with sleep banking. Discover more with Sealy South Africa.

What is sleep banking?

Allison Brager, neurobiologist, and author of ‘Meathead: Unravelling the Athletic Brain’, says to think about sleep like a bank account. The more you put in, the more you can take out. According to various studies at a US Military Medical centre, people perform better when they intentionally sleep for an extra hour each day prior to a big event that they know will cause sleep loss. This is sleep banking.

For example, if you know you have an early morning flight next week, start sleeping for an hour or more every day leading up to the day of your trip. This will help combat the inevitable fatigue caused by sleep loss when you travel. 

If that extra hour isn’t possible, consider banking your sleep on the weekend. Alternatively, try to build in a short 20-minute nap during the day. 

Sleep banking is a short-term solution

Sleep banking is a good solution for acute sleep loss, meaning it provides relief when you’re missing sleep for only a couple of nights. However, chronic sleep loss requires a more consistent lifestyle change. 

Sleeping less than the recommended seven to eight hours per night for extended periods can contribute to increased risk of cardiovascular, mental, metabolic, and neurodegenerative diseases. If you’re consistently sleeping less than the recommend time each night, consider making some permanent changes to your lifestyle, to make sleep a priority. Some tips include:

• Have a consistent bedtime and wake up time every day, including weekends.
• Create a calming bedtime routine. Turn off all screens at least an hour before bed, have a relaxing bath, do some relaxing stretches or yoga before bedtime, practice some gentle breathwork or meditation each night, read a book, etc.
• Get exposure to early morning sunlight every day. This helps to regulate your circadian rhythm.
• Exercise for at least 30 minutes to an hour daily, preferably soon after waking up but definitely at least two hours before bedtime. Vigorous exercise before bedtime could stimulate your brain too much, making it difficult to fall asleep.
• Limit caffeine intake, especially from the afternoon and later.
• Create a sleep haven which includes a good quality mattress. Most people underestimate the role of their mattress when it comes to sleep.  A good quality mattress will help you sleep better because it allows your body to fully relax. Sealy Posturepedic Technology’s zoned mattresses provide deep, targeted support for exceptional all-over comfort.

How sleep impacts your health, productivity, and relationships

We spend one-third of our lives sleeping, and having the right mattress is crucial to getting a good night’s sleep. Sealy mattresses are built with an interconnected spring system topped with foam and comfort layers that support the ideal sleeping posture – meaning the body is in its natural position to fully relieve muscular tension. 

• Improved brain function

Sleep is important for your brain because it rests while you sleep and prepares for the next day. As you sleep, your brain forms new neuropathways, which helps with learning, remembering and problem-solving. 

• Better relationships and emotional wellbeing

When you get enough good quality sleep, your brain has time to organise and process your emotions, resulting in better problem-solving skills, less irritability and better stress management. Sleep plays an important role in looking after your mental health, because it aids in the production of serotonin. If you are getting enough sleep, your body will be better equipped to help you recalibrate after a bad day, improve your outlook on life and be better prepared to meet relational challenges.

• Athletic achievement

Sleep has been shown to enhance athletic performance because it improves speed, accuracy, and reaction time. 

• Stronger heart

When you sleep, your body goes through a healing process, which includes the repair of your heart and blood vessels. When you don’t get enough sleep, you are at a higher risk for heart disease, diabetes, kidney malfunction, and stroke. 

• Maintain a healthy weight

When you’re sleep deprived, your hunger hormones are out of balance and you eat more because you feel hungry. With adequate sleep, you have enough energy and motivation to exercise and make healthier food choices.

• Stronger immune system

According to the Better Sleep Council, healthy sleep is essential to produce specialised immune substances called cytokines. These cytokines are highly essential to activate inflammatory reaction whenever any foreign particles or microbes enter our body. 

Contact: Sealy South Africa.
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