In a 24/7 culture of hustle, taking rest for granted is a revolutionary act—and sleep banking is a bridge between hectic lives and good health. If you could save sleep the same way you save money—save it up ahead of time and draw upon it when things get hectic. It sounds sci-fi, almost like health fiction. But to researchers and sleep experts, "sleep banking" is a real, science-based approach that might help your body recover from unavoidable sleep deprivation. Whether you're studying for exam week, taking a red-eye flight, or bracing for new-parent fatigue, getting a few extra zzz's first may buffer the burnout.

And no, this isn't another fad about wellness. This approach, backed by studies at the Walter Reed National Military Medical Center and reaffirmed by leading sleep experts, is quickly becoming one of the most-discussed methods for dealing with sleep debt.

Therefore, what is this so-called sleep banking, and how can it assist you in performing better when life catches up with you?

What Is Sleep Banking?

Sleep banking is an easy-but-appealing concept: sleep a little more in advance of a future time of sleep deficiency—be it from work travel, an all-nighter, or a new baby—and your body will get along just fine when you're sleep-deprived. Although you can't really "bank" sleep like you would a deposit in an account, studies indicate that loading up on rest in advance has real advantages.

Approximately 30 peer-reviewed studies, including the ones the U.S. military has run, have demonstrated that people who bank an hour of sleep every night in the lead-up to a sleep deprivation event perform better cognitively, have more stable moods, and react faster than those who did not bank sleep.

How Does Sleep Debt Works?

In order to grasp sleep banking, we first need to grasp sleep debt. This is the difference between how much sleep your body requires and how much sleep you receive. If your body requires 8 hours of sleep a night and you receive 6, you're building a 2-hour sleep debt every day. If left unaddressed, this debt can cause impaired cognitive ability, lack of concentration, and even long-term health threats.

More than 1 in 3 adults in the U.S. are not receiving the recommended 7 or more hours of sleep each night, reports the Centers for Disease Control and Prevention (CDC). That shortfall, over time, can lead to chronic conditions such as high blood pressure, obesity, diabetes, and depression.

In these cases, actively boosting sleep basically "banking" it—serves as a shock absorber to take the sting out of sleep loss. It is like establishing a pillow for your central nervous system.

Why Sleep Banking Is Most Effective Before You Lose Sleep?

You may be tempted to assume that you can simply bank sleep over the weekend. But according to experts, sleep banking is most useful before a predictable bout of sleep loss. It is a proactive approach, not a reactive one.

Suppose you are facing a busy week. Sleep banking by an addition of 60 to 90 minutes of additional sleep every night for a few days in advance can enhance your resilience-physical, mental, and emotional—when you are deprived of sleep.

One major military study found that well-rested soldiers who banked sleep before long missions performed significantly better under pressure and stress than those who didn’t. The same concept applies whether you're tackling jet lag, a high-stakes presentation, or toddler-induced insomnia.

Though sleep banking is a good short-term measure, authorities emphasize that it is no substitute for good sleep hygiene. The aim always must be regular, quality sleep of 7-9 hours a night.

As reported by the National Heart, Lung, and Blood Institute, sleep is essential to memory consolidation, metabolic health, and even immune function. It enables your body to rest, your mind to consolidate information, and your heart to function less hard.

Sleep that is not good, however, throws the body's circadian rhythms into disarray and can also cause a variety of other health issues, ranging from heart disease to metabolic disorders.

Tips for Getting Better Sleep

If you’re considering sleep banking, here’s how to do it right—alongside tips to improve your everyday sleep hygiene:

1. Add Time Strategically

On weekends or quiet days, prioritize going to bed earlier or sleeping in a bit longer. Think of these moments as your chance to build up restorative reserves.

2. Nap Wisely

If you can't add nighttime sleep, even a 20-minute power nap during the day can revitalize the brain. Just be careful not to nap too close to bedtime.

3. Establish a Pre-Sleep Routine

Unwind with soothing rituals such as brushing teeth, a warm bath, reading, or mindfulness. These signals condition your brain to prepare for sleep.

4. Remove Sleep Disruptors

Restrict caffeine, alcohol, and nicotine within a few hours of going to bed. Get 20–30 minutes of daily light to moderate exercise to help control your sleep cycle.

5. Maximize Your Sleeping Environment

Your sleeping area must be cool, quiet, and dark. Think about using blackout curtains, a white noise machine, or a HEPA air cleaner to make it a sleep haven.

6. Be Consistent

Go to sleep and wake up at the same time each day—yes, even on weekends. Being consistent anchors your circadian rhythm and aids in maintaining a better long-term sleep habit.

How Sleep-Deprived Is the World?

Sleep loss isn't a private problem—it's an international health problem. Based on an international sleep survey by bedding company Sleepseeker, Singapore leads the world in sleep deprivation with a "fatigue score" of 7.2 out of 10. The United States isn't far behind, with over a third of adults receiving fewer than seven hours per night.

Sleep banking isn't sustainable, but in times when sleep deprivation cannot be avoided, it can provide your body and mind with the resilience to struggle through. It's like sleep insurance against life's inevitable interruptions.

With a decade-long experience, Dr Nizab PP, a diabetologist and an endocrinologist in Kerala ,is on his quest of the battle against diabetes. For his contributions, he has been awarded with the prestigious FRCP (Fellow of the Royal College of Physicians) degree, the highest honor bestowed upon doctors by the Royal College of Physicians, London. The degree was awarded by the College President, Dr. Mumtaz Patel, during a ceremony held in London last Tuesday.

Who Is Dr Nizab PP?

He is the Director of the IMT training program for postgraduate course in Medicine conducted by the Royal College of Physicians at Aster MIMS, Kottakkal, and is a proud father of three.

After completing his MBBS from Government Medical College, Kozhikode, he earned his MD in General Medicine with a gold medal from Kasturba Medical College of Manipal University. In recognition of his excellence in diabetes treatment, Dr. Nizab had earlier received membership from the American Diabetes Association.

Contribution In Healthcare, Especially In The Battle Against Diabetes

The World Health Organization (WHO) data reveals that an estimated of 77 million people above the age of 18 are suffering from diabetes in India, and nearly 25 million ae prediabetics. WHO also notes that 2% of all deaths in India are due to diabetes. Dr Nizab PP has continuously made an effort to spread awareness and tips on diabetes and how can one control it.

He has also discussed how can people with diabetes take better care of themselves and how they must stay a step ahead of prevention. He says, "COVID-19 poses double challenge for any diabetic patient." He also mentions the 5 precautions that anyone with diabetes must take, which includes: "Effective social distancing, wearing mask, sanitising, proper controlling of blood sugar, and boosting of immunity."

These precautions are two step in nature, the first one is to protect yourself from the virus, the second step includes to monitor your blood sugar level. This advice, especially now that the nation is again struggling with the increasing cases of COVID-19 comes handy.

The medical community too has recognized his contribution and has appreciated the prestigious FRCP as a reflection of his dedication to excellence in internal medicine and medical education. Previously, he has also received a Gold Medal from KMC Mangalore in 2008, has been a Member of American Diabetes Association and served as the Principal investigator of state of Phenotype Characteristics of Indian Diabetic Patient.

A new study suggests that people who undergo weight-loss surgery experience better mental health, but not because of the pounds they shed. Instead, the major factor appears to be a significant drop in the societal judgment and bias (stigma) they face due to their weight. This finding was recently published in the journal Health Psychology.

How Being Judged Affects Our Mental And Physical Health

Being judged and treated unfairly because of one's weight actually causes many of the physical and mental health problems that people with obesity face. The study found that when people felt less judged after their surgery, they started to have healthier eating habits and felt better mentally. But if they kept feeling judged even after surgery, they had a higher chance of feeling sad, worried, or developing eating problems.

For the study, researchers looked at the mental well-being and habits of nearly 150 people before their weight-loss surgery and then again 18 to 36 months later. What they found was that, generally, people felt much less shame, blame, and guilt about their body size in the years after surgery.

The amount that this feeling of being judged went down was very impressive. It was a bigger change than what doctors usually consider meaningful for someone's life and how they feel. This big drop in feeling judged was directly connected to people feeling less worried, less sad, and having fewer eating issues like overeating.

Why Feeling Accepted Matters More Than Just Losing Weight

The study also showed that losing weight itself wasn't strongly linked to feeling better mentally. This suggests that how other people treat individuals with a lot of weight, rather than just the extra weight itself, has a huge impact on their mental and physical health.

About 40% of the people in the study still faced problems with weight-related judgment, and these ongoing issues made them more likely to have mental health concerns. The researchers believe that while losing weight helps in many ways, this change in how society treats people might be even more powerful for their mental health and overall quality of life over time.

Weight-Loss Surgery and Mental Health

Published in the StatPearls medical journal, a 2024 article explained that while weight-loss surgery, also called bariatric surgery is a common as a way to treat obesity, it also has many complications one must consider. It's also important to understand that it can bring some mental health challenges. Patients might feel unhappy if they don't lose as much weight as they hoped, which can make any emotional difficulties worse.

After weight-loss surgery, some common mental health problems that can arise include depression, anxiety, and worsening of existing eating disorders. Patients might also develop new eating habits or switch addictions (for example, from food to alcohol or gambling). In rare cases, more severe issues like psychotic disorders or, very notably, an increased risk of suicide, can occur.

More Studies Are Needed

It's worth noting that all the people in this study were treated at one specific hospital. The researchers think it's important to do more studies with people from different areas to be sure these findings are true for everyone.

New figures from the UK Health Security Agency (UKHSA) show that bloodstream infections caused by yeast continue to be a growing concern. In 2024, these infections increased by 4% compared to 2023, rising from 2,170 to 2,247 cases. This translates to an infection rate of 3.9 per 100,000 people across England, up from 3.8 the previous year.

How Yeast Enters the Bloodstream

Bloodstream infections caused by yeast often occur in hospital settings. These infections are typically linked to yeasts naturally present on our skin or in the gut. When patients receive prolonged courses of broad-spectrum antibiotics, their normal bacterial flora is suppressed, allowing yeasts to grow unchecked. In some cases, these yeasts can cross the gut wall and enter the bloodstream. Individuals with weakened immune systems—such as cancer patients or those using invasive medical devices—are particularly vulnerable.

Most Common Yeast Species Behind Infections

The leading cause of yeast bloodstream infections remains Candida albicans, followed by Nakaseomyces glabratus (formerly Candida glabrata) and Candida parapsilosis. Interestingly, N. glabratus infections were most common among the elderly, while C. albicans and C. parapsilosis infections were more frequent in children.

Infection Rates Higher in Deprived Areas

The UKHSA report highlights a concerning disparity in infection rates across socioeconomic groups. In 2024, people living in the most deprived parts of the country experienced higher rates of bloodstream yeast infections (5.0 per 100,000) compared to those in the least deprived areas (3.2 per 100,000). UKHSA is currently working with healthcare partners to better understand these differences.

The Rise of Drug-Resistant Candidozyma auris

While resistance to antifungal drugs overall has remained stable, the rise of Candidozyma auris (previously Candida auris) is raising alarm. This drug-resistant fungus has emerged as a significant global health threat. Between 2013 and 2024, England recorded 637 cases of C. auris, with 178 of them reported in 2024 alone. Most notably, cases surged following the end of COVID-related travel restrictions.

To support healthcare providers, UKHSA has issued updated guidance for managing C. auris outbreaks. The fungus is now a notifiable disease, meaning all confirmed cases must be reported to public health authorities.

Ongoing Surveillance and the Need for Vigilance

Professor Andy Borman, Head of the Mycology Reference Laboratory at UKHSA, emphasized the growing impact of serious fungal infections on public health. He noted that increasing numbers of immunocompromised patients and complex medical treatments may be contributing to the rise.

Although antifungal drugs remain effective for now, that could change if resistance grows. “The rise of drug-resistant C. auris in hospitals means we must remain vigilant,” said Borman, stressing the importance of infection control and improved surveillance.

Unlike bacterial infections, fungal infections did not decline during the pandemic, likely due to overwhelmed hospital systems and complications from severe COVID-19. As infection rates continue to climb, rapid diagnostics and better tools for managing these infections remain a public health priority.