The Truth About 'Catching Up' on Sleep

As a high-performing leader, you might find yourself sacrificing sleep during busy periods, thinking you'll catch up later. But is this strategy effective?

Research indicates that while you can't fully recover lost sleep, you can mitigate the effects of anticipated sleep deprivation by "banking" sleep in advance. This involves getting extra rest before a period when you expect to get less sleep, such as before a major project deadline or travel .

In a study involving military personnel, participants who extended their sleep prior to a week of restricted sleep performed better and experienced less fatigue than those who didn't. This proactive approach helped them maintain alertness and recover more quickly once normal sleep resumed .

One Insight:While you can't "catch up" on sleep after the fact, proactively increasing your sleep before anticipated deprivation can enhance performance and resilience.

One Tool to Use:If you foresee a period of limited sleep, aim to increase your sleep duration by 1–2 hours per night in the days leading up to it. This "sleep banking" can help buffer against the negative effects of sleep loss.

Bottom line:Strategic sleep planning isn't just about recovery—it's a proactive tool to maintain peak performance during demanding times.