Mixed
Extending nightly sleep duration (banking sleep) prior to a period of severe sleep restriction improves objective alertness and performance resilience, and accelerates the rate of recovery after restriction ends.
If you know you will face a period of severe sleep loss (e.g., new parent, critical work deadline, travel), try to extend your sleep duration by 1-2 hours per night for about a week beforehand. This 'banking' does not necessarily make you feel less sleepy subjectively, but it objectively protects your reaction time and alertness during the deprivation and helps you bounce back faster once normal sleep resumes.
The extent to which sleep restriction impairs objectively measured alertness and performance, and the rate at which these impairments are subsequently reversed by recovery sleep, varies as a function of the amount of nightly sleep obtained prior to the sleep restriction period.
Why this rating
Randomized controlled trial with objective measures (PVT, MWT), though sample size is small (n=24).
Source
Banking Sleep: Realization of Benefits During Subsequent Sleep Restriction and Recovery
Tracy L. Rupp et al. · SLEEP · 2009
DOI 10.1093/sleep/32.3.311
Related findings · Mixed
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