What are sleep banking strategies and do they work before competitions?
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2 Answers
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Sleep banking is like stocking up on sleep before a tough night. The science supports a real but modest payoff: extra baseline sleep can blunt the performance dip from a bad night and boost focus and mood. For a competition, start 5, 7 days out: add 60, 120 minutes of sleep per night, go to bed earlier, and keep wake times consistent. Use morning light to adjust the clock if needed, and avoid late caffeine. If you can't hit the targets, focus on improving sleep quality and whatever extra sleep you can manage.
Sleep banking is like stocking up on sleep before a tough night. The science supports a real but modest payoff: extra baseline sleep can blunt the performance dip from a bad night and boost focus and mood. For a competition, start 5, 7 days out: add 60, 120 minutes of sleep per night, go to bed earlier, and keep wake times consistent. Use morning light to adjust the clock if needed, and avoid late caffeine. If you can't hit the targets, focus on improving sleep quality and whatever extra sleep you can manage.
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Sleep banking means intentionally increasing your baseline sleep in the days before a period when you'll sleep less, creating a buffer. Some research shows extra sleep can improve alertness and performance after later sleep loss. For competitions, bank 1, 2 extra hours per night for about a week, plus steady bed/wake times and solid sleep hygiene.
Sleep banking means intentionally increasing your baseline sleep in the days before a period when you'll sleep less, creating a buffer. Some research shows extra sleep can improve alertness and performance after later sleep loss. For competitions, bank 1, 2 extra hours per night for about a week, plus steady bed/wake times and solid sleep hygiene.
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