When we consult people—whether it’s about fitness, performance, stress, or simply how they’re feeling—there’s one topic that keeps coming up: sleep. Or more accurately, the lack of it.
Everyone agrees sleep is important… and yet, so few actually prioritize it.
What we hear instead are excuses.
Some sound convincing. Some have become cultural mantras. But none of them hold up. If you want to improve your performance, health, and happiness, the first step is calling out these excuses for what they are.
Here are the 10 most common ones—and why they don’t stand a chance under scrutiny.
1. “I don’t have time.”
Let’s be blunt: you do have time, you’re just choosing to spend it elsewhere. Whether it’s work, emails, TV, or scrolling TikTok, these are choices—not obligations. Sleep is not what should be sacrificed when your day is full. It’s the very thing that makes your day possible.
More sleep doesn’t steal your time—it makes you better at using it.
2. “I’m different. I don’t need as much sleep.”
No, you’re not. Almost everyone needs 7–9 hours of sleep. The number of people who can truly function optimally on less than 6? Less than 1%. And chances are—you’re not that unicorn.
Believing you’re the exception is like assuming you’re immune to gravity. It’s not only inaccurate, it’s dangerous.
3. “I feel fine.”
This one’s sneaky. You’ve adapted to a foggy, underpowered baseline and started calling it “fine.” You think you’re doing okay, but you have no idea how much better, sharper, calmer, and more energized you’d be with consistent, quality sleep.
You’ve been living in low power mode without even realizing it.
4. “I can catch up on the weekend.”
Sorry, but sleep doesn’t work like a bank. You can’t cheat it all week and fix it with two long nights. Chronic sleep debt doesn’t just go away—it accumulates and chips away at your performance and long-term health.
One night of good sleep is great—but consistency is what transforms your life.
5. “I need time for myself at night.”
Completely valid to want space after a long day. But sabotaging tomorrow isn’t the way to feel better about today. “Revenge bedtime procrastination” is a trap—it gives you a sliver of downtime in exchange for a full day of fatigue.
Try this: protect your sleep so you can enjoy your time with energy and intention.
6. “I have kids.”
Yep, parenting can wreak havoc on sleep—especially in the early years. But too often, parents give up entirely on their own rest. Even short naps, shared responsibilities, or adjusted schedules can make a difference.
Sleep when the baby sleeps might not always work—but neglecting yourself forever isn’t heroic, it’s harmful.
7. “I’m just a night owl.”
Being a night owl doesn’t exempt you from needing 7–9 hours of sleep. If your lifestyle doesn’t let you sleep in, you’ll have to shift your bedtime. Otherwise, you’re just slowly draining your battery while convincing yourself you’re built different.
Chronotype matters—but it doesn’t rewrite biology.
8. “Sleep is for the weak.”
Actually, sleep is for the strong. The most high-performing people in the world—elite athletes, surgeons, pilots, CEOs—don’t skip sleep. They protect it. Being tired isn’t a badge of honor. It’s a liability.
You don’t get bonus points for suffering. You get better results by recovering.
9. “I can sleep when I’m dead.”
You’ll get there faster if you keep this mindset. Chronic sleep deprivation increases risk for nearly every major disease—heart disease, diabetes, Alzheimer’s, even some cancers. It’s not edgy. It’s reckless.
Your health span and lifespan depend on how well you sleep.
10. “I have insomnia, so I just gave up trying.”
If sleep doesn’t come easily to you, that’s not an excuse to stop trying—it’s a signal to get support. Chronic insomnia is real, but it’s not something you have to live with forever.
Start with structure: consistent bedtime, screen limits, winding down routines. But if those don’t help, it’s time to speak with a professional. A specialized sleep doctor can assess what’s really going on and offer targeted treatment—whether it’s cognitive behavioral therapy for insomnia (CBT-I), ruling out sleep apnea, or exploring other causes.
Surrendering to poor sleep isn’t the answer. You deserve better rest—and expert help can make all the difference.
Bottom line
When we listen to people, we hear these same stories over and over again. But behind every excuse is a missed opportunity: to feel better, to think clearer, to move stronger, and to live longer.
You don’t need more hacks. You need more sleep!
