Inquisitive.me

I’ve already written two blog posts about sleep—one general and one with practical, self-tested tips to improve sleep quality. But I recently came across some fascinating studies I really wanted to share.

Most people know that sleep is essential. But there are still plenty of folks who believe they can function just fine on 4–5 hours a night. Is it possible to survive on that? Yes. Is it healthy? Definitely not. Here’s why.

People who regularly sleep just 4–5 hours are not thriving. Some crash on weekends and try to catch up by sleeping longer or simply doing nothing. Others don’t even have enough energy for an active weekend. Many feel irritable, emotionally drained, or even depressed.

Speaking from personal experience: I need about 7.5 to 8 hours of sleep. I know this. But there were a few weeks recently where I only got 6–7 hours—and it just wasn’t enough. My mood dipped. My days felt never-ending. My workouts felt heavy, and on weekends, even when I tried to sleep in, it didn’t help. I couldn’t recover the deficit.

There was a time when I consistently hit that sleep sweet spot—and I was thriving. But over the past few months, as work piled up, I started sacrificing sleep for a little extra free time in the evening. For what? Half an hour more of TV? Scrolling? Random distractions with no real benefit?

Yeah, it sounds ridiculous. Because it is.

Now, I personally don’t struggle with weight, but here’s another strong reason to make sleep your #1 priority—it can seriously mess with your weight-loss journey. And let’s be honest, that is a thing for a lot of people.

Let’s look at the science:

🔬 In a randomized cross-over trial, Nedeltcheva et al. (2010) found that people who slept only 5 hours (instead of 7.5) during a calorie deficit lost more muscle and less fat—the opposite of what you want when trying to lose weight.

😳 Even small sleep losses matter. Wang et al. (2018) showed that sleeping just 40 minutes less can already lead to significantly more muscle loss and less fat loss.

🏋️‍♀️ And while the results weren’t statistically significant, Jåbekk et al. (2020) found that improving sleep alongside strength training led to greater fat loss compared to training alone.

Sure, that last one might need more research—but honestly, even a small potential benefit is worth it when better sleep already improves your mood, focus, immune system, and energy levels.

So yeah, poor sleep won’t just mess with fat loss. It can increase your risk for other physical and mental health issues too. And no activity—TV, scrolling, late-night chores—is really worth sacrificing sleep for.

So next time Netflix auto-plays that new episode… maybe just watch a couple of minutes to resolve the cliffhanger. Then shut it down and get to bed.

Your whole body will thank you.

🧪 Let’s Experiment

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Prioritize sleep like your life depends on it.
(Spoiler: it kind of does.)

Getting good sleep isn’t just about going to bed early every now and then—it’s something you build over time. Our brains crave structure, and they respond really well to consistent bedtime cues. Think about how we help kids wind down: Pyjamas, brushing teeth, a bedtime story, lights out. Your brain still loves that kind of rhythm—even as an adult.

🎯 Try This:

Set a consistent bedtime—even on weekends. Then create a wind-down routine that tells your brain: it’s time to slow down.

Here’s mine: I get into my Pyjamas, brush my teeth, wash my face, then either read a few pages, stretch my back, or listen to an audiobook—sometimes all three. It takes about 30 minutes, and it works like a charm.

Also, I use my alarm clock in reverse: it doesn’t just wake me up—it reminds me to go to bed.

If you’re waking up tired, irritable, or mentally foggy, your body’s probably been trying to tell you something for a while. Don’t wait until exhaustion catches up with you.

🧠 Final Thought:

Sleep isn’t just rest—it’s repair, recovery, and readiness.

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Keep it simple, stay curious, and keep learning—you’ve got this.

Take care,

Carina 🦊