“Sleep is for the weak.” I actually believed this nonsense. While friends slept 7-8 hours, I was grinding – working late, waking early, hustling constantly. Sleep felt like wasted time.
From age 25 to 28, I averaged 4-5 hours of sleep nightly. Sometimes less during project deadlines. I’d sleep at 2 AM, wake at 6:30 AM, drag myself through the day on coffee, and repeat.
I thought I was being productive. I was actually slowly destroying my health.
At 28, I had developed anxiety, gained 12 kilos despite exercising, had constant brain fog, developed pre-diabetic blood sugar levels, and was prescribed antacids for stomach issues.
My doctor asked about my sleep. “Four to five hours,” I said casually. She looked alarmed. “That’s not sustainable. You’re damaging your body.”
I dismissed it initially. But the symptoms kept worsening until I finally took sleep seriously. Spent the next year fixing my sleep habits and recovering from the damage I’d caused.
Let me share what chronic sleep deprivation actually does, because nobody tells you until the damage is done.
The First Year: I Felt Invincible (But Wasn’t)
When I first started sleeping less, I felt fine. Actually, I felt productive. I was getting more done than friends who “wasted” time sleeping.
I’d work until 1-2 AM on side projects after my regular job. Wake up at 6:30 AM, hit the gym, go to work. Weekends I’d catch up slightly, maybe sleeping 6 hours, but still less than recommended.
My productivity felt amazing. I was finishing projects, learning new skills, working on my startup idea. The extra 2-3 hours daily felt like a superpower.
What I didn’t realize: my body was running on stress hormones. Adrenaline and cortisol were keeping me functioning. I felt energetic, but it was artificial energy masking exhaustion.
The first signs were subtle. I’d forget things occasionally – where I kept my keys, what someone told me yesterday. I’d read a paragraph twice because it didn’t register the first time.
I blamed stress or distraction, not sleep deprivation. The coffee I was drinking – four to five cups daily – seemed to keep me sharp.
Looking back, I was already showing cognitive decline. But when you’re in it, you don’t notice gradual deterioration. You adapt to your new normal without realizing it’s abnormal.
Year Two: Physical Symptoms Started Appearing
By the second year, my body was screaming warnings I kept ignoring.
I gained weight despite exercising regularly. I was working out 4-5 times weekly – running, gym, playing football on weekends. Yet I gained 8 kilos in a year.
I blamed my diet. Started eating cleaner, counting calories. The weight kept increasing.
What I didn’t know: sleep deprivation destroys your metabolism. When you don’t sleep enough, your body produces more ghrelin (hunger hormone) and less leptin (fullness hormone). You feel constantly hungry and never satisfied.
I was eating more without realizing it. The calorie counting didn’t account for the extra snacking – the 4 PM samosa because I was exhausted, the late-night Maggi while working, the extra chai to stay alert.
My digestion became terrible. Constant acidity, bloating, irregular bowel movements. I started taking antacids daily. Doctor suggested stress and bad food habits.
The real culprit? Sleep deprivation disrupts your digestive system. Your gut needs rest to function properly. I was giving it 4-5 hours when it needed 7-8.
My face showed it too. Dark circles permanently etched under my eyes. Skin became dull and broke out frequently despite being 27 with no prior acne issues. I looked tired constantly because I was tired constantly.
Friends started commenting. “You look exhausted.” “Are you okay?” “You should sleep more.” I’d laugh it off, claiming I was fine, just busy with important work.
I wasn’t fine. I was running my body into the ground.
Year Three: Mental Health Collapsed
The third year, things got scary. My mental health deteriorated rapidly.
Anxiety became a constant companion. I’d wake up with my heart racing, feeling dread about the day ahead. Simple tasks felt overwhelming. Giving presentations at work, which I’d always handled easily, suddenly caused panic attacks.
I became irritable and short-tempered. Small annoyances would make me snap at colleagues or family. I wasn’t pleasant to be around. Relationships suffered because I was constantly on edge.
Brain fog was debilitating. I’d sit in meetings understanding nothing, having to ask people to repeat things multiple times. Reading comprehension dropped – I’d finish a page and realize I hadn’t absorbed anything.
Decision-making became impossible. Choosing what to eat for lunch would take 10 minutes of mental gymnastics. Important work decisions? I’d procrastinate because I couldn’t think clearly enough.
I thought I was developing some mental disorder. Maybe depression, maybe early onset dementia at 28. I seriously considered seeing a psychiatrist.
My productivity, the very thing I’d sacrificed sleep for, crashed. Tasks that took one hour when I was well-rested took three hours in my foggy state. The extra time I gained by sleeping less was lost to inefficiency and mistakes.
I was working more hours but achieving less. The equation made no sense, yet I couldn’t see the obvious cause.
The Breaking Point: Pre-Diabetes at 28
The wake-up call came during a routine health checkup. My blood sugar levels were 118 mg/dL fasting – pre-diabetic range. I had no family history of diabetes, wasn’t eating particularly sugary foods, and exercised regularly.
The doctor asked detailed questions about my lifestyle. When I mentioned my sleep schedule, she immediately connected the dots.
“Sleep deprivation causes insulin resistance,” she explained. “Your body can’t process glucose properly when you’re chronically sleep-deprived. You’re at high risk of developing Type 2 diabetes if you continue this way.”
She showed me research. People sleeping less than 6 hours nightly have drastically increased diabetes risk, regardless of other factors. It affects how your body handles sugar even if you eat healthy.
This terrified me. Diabetes isn’t reversible. Once you have it, you manage it for life with medication and strict lifestyle control. I was 28 and staring at a chronic disease I could’ve avoided.
That conversation changed everything. I’d ignored weight gain, mental health issues, and physical symptoms. But the concrete threat of permanent disease finally broke through my denial.
I committed to fixing my sleep, whatever it took.
The Recovery Journey Was Harder Than Expected
Changing my sleep schedule sounds simple. Just go to bed earlier, right? In practice, incredibly difficult.
My body’s circadian rhythm was completely disrupted. Even when I lay in bed at 11 PM trying to sleep, I’d lie awake until 1-2 AM. My body expected to be awake at that time.
The first weeks were brutal. I’d force myself to bed at 10:30 PM, lie awake frustrated for hours, finally fall asleep at 1 AM, then wake at 6:30 AM even more sleep-deprived than before.
I had to systematically reprogram my sleep cycle. Here’s what actually worked:
I stopped all caffeine after 2 PM. This was hard – that evening coffee felt essential for getting through work. But caffeine has a 5-6 hour half-life. Coffee at 6 PM was still in my system at midnight.
I created a strict wind-down routine. 9 PM meant no more work, no phone screens, no laptop. I’d read physical books, do light stretching, or listen to calm music. Creating this buffer helped my brain shift from work mode to sleep mode.
I made my bedroom actually dark. Blackout curtains, no LED lights from chargers or devices. Our brains need darkness to produce melatonin. The street lights and device LEDs in my room were subtle sleep disruptors.
I kept the same sleep schedule on weekends. This was painful initially – my friends were out on Friday and Saturday nights while I was in bed by 11 PM. But consistency is crucial for circadian rhythm.
I avoided late meals. Eating heavy food at 10 PM meant my digestive system was active when I needed to sleep. I shifted dinner to 7:30-8 PM and kept it light.
It took about six weeks before my body adapted. Six weeks of going to bed at 10:30 PM, lying awake frustratedly, before I started naturally falling asleep by 11-11:30 PM.
The Changes After Fixing My Sleep
After three months of 7-8 hours nightly, the improvements were dramatic.
My anxiety reduced significantly. I still got nervous before presentations, but the constant background dread disappeared. Morning panic attacks stopped completely.
Brain fog lifted. I could focus during meetings, read and absorb information, make decisions without agonizing deliberation. My productivity actually increased despite working fewer total hours.
My weight started dropping. I lost 7 kilos over six months without changing my diet or exercise routine significantly. My body’s metabolism normalized once it got adequate rest.
Digestive issues vanished. No more daily antacids, no more bloating and discomfort. My gut finally got the rest it needed to function properly.
My fasting blood sugar came down to 94 mg/dL after six months – back in normal range. I’d reversed the pre-diabetic state by simply sleeping properly.
My relationships improved. I wasn’t irritable and snappy. I had energy for social activities instead of being exhausted and antisocial.
Even my skin improved. The dark circles faded, complexion brightened, and acne cleared up. Apparently “beauty sleep” is real – your skin repairs itself during deep sleep.
The most surprising change? I got more done despite working less. With proper rest, I was mentally sharp, made fewer mistakes, and worked efficiently. The quality of my work improved dramatically.
What I Learned About Sleep and Indian Work Culture
Our work culture glorifies sleeplessness. “I worked until 3 AM” is a badge of honor. Staying late at the office is seen as dedication, leaving on time as lack of commitment.
Startup culture is worse. Founders brag about 4-hour sleep schedules. Employees compete over who’s more sleep-deprived. Rest is seen as laziness.
This is toxic nonsense that destroys health.
The successful people who claim they sleep 4 hours? Either they’re lying for appearances, they’re genetic outliers (less than 1% of people genuinely need less than 6 hours), or they’re slowly damaging their health and don’t realize it yet.
I know people who’ve had heart attacks in their early 30s. Others with chronic anxiety requiring medication. Some developing diabetes or thyroid issues. When I ask about their sleep, the answer is always the same – 4-5 hours nightly for years.
We need to change this culture. Sleep isn’t laziness. It’s biological necessity. Your body repairs itself during sleep. Your brain consolidates memories and learning. Your immune system strengthens. Your metabolism regulates.
Skipping sleep doesn’t make you more productive. It makes you inefficient, unhealthy, and miserable.
The Science I Wish I’d Known Earlier
Sleep isn’t one uniform state. It cycles through different stages, each essential for different functions.
Light sleep helps with memory consolidation. Deep sleep is when physical repair happens – muscles recover, tissues regenerate, immune system strengthens. REM sleep is crucial for emotional regulation and learning consolidation.
A full sleep cycle takes about 90 minutes. You need 4-5 complete cycles for adequate rest – that’s 6-7.5 hours minimum. Sleeping 4-5 hours means you’re cutting short critical repair processes.
Chronic sleep deprivation has been linked to increased risk of cardiovascular disease, diabetes, obesity, weakened immune system, mental health disorders, cognitive decline and dementia, and even certain cancers.
It’s not just about feeling tired. You’re increasing your risk of serious diseases that will affect you for life.
The “sleep debt” concept is real. If you sleep 5 hours nightly for a week, you’re 14-21 hours in debt. You can’t just “catch up” on weekends. Chronic debt accumulates, causing long-term damage.
Your body needs consistent, adequate sleep. Not occasional good nights sandwiched between terrible ones.
Practical Advice for Anyone Currently Sleep Deprived
If you’re currently sleeping 4-6 hours regularly, here’s what I’d tell you:
Understand the stakes. You’re not just tired. You’re actively damaging your long-term health. Diabetes, heart disease, mental illness – these are real risks, not scare tactics.
Track your actual sleep. I thought I was sleeping more than I was. Use your phone’s sleep tracking or a wearable. Face the reality of your sleep patterns.
Start small. Don’t try jumping from 5 hours to 8 overnight. Add 30 minutes to your sleep duration weekly. Gradual changes stick better than dramatic ones.
Fix your environment. Dark room, cool temperature (around 20-22°C), comfortable mattress and pillow. Remove obstacles to good sleep.
Create a wind-down routine. The hour before bed should be calm. No work, no intense exercise, no stressful activities. Signal to your body that sleep is coming.
Cut the evening caffeine. No coffee after 2-3 PM. Even if you think it doesn’t affect you, it does. Caffeine has a long half-life.
Be consistent. Same bedtime and wake time daily, including weekends. Your circadian rhythm needs consistency.
Prioritize it like health depends on it. Because it does. Sleep isn’t a luxury or optional extra. It’s as essential as eating or breathing.
The Hardest Truth: You Can’t Cheat Biology
I tried to hack sleep. Various supplements, short naps, meditation, polyphasic sleep schedules. None of it works long-term.
Your body needs 7-9 hours of continuous sleep nightly. This is biology, not suggestion. Genetic outliers who genuinely need less are extremely rare.
You might feel fine on less sleep initially. Your body adapts temporarily using stress hormones. But you’re not actually fine. You’re running on borrowed time and health.
The damage accumulates silently. By the time symptoms become obvious, you’ve already caused significant harm. Reversing it takes much longer than causing it.
I spent three years damaging my health. Recovery took over a year, and some effects might be permanent. The pre-diabetic state I reached could’ve been irreversible.
Don’t make my mistake. Don’t sacrifice your health for productivity that’s largely illusory anyway.
Where I Am Now
Two years after fixing my sleep, I’m healthier than I’ve been in a decade.
I sleep 7.5-8 hours nightly now. Non-negotiable. Work deadlines, social events, whatever – I protect my sleep schedule.
My weight is stable and healthy. Blood sugar normal. No anxiety medication needed. Digestion works properly. Skin is clear. Energy levels are consistent throughout the day.
Most importantly, I’m actually productive. Not fake productivity of working 15 hours daily while accomplishing little. Real productivity – focused work during waking hours, quality output, creative thinking.
The side projects I worked on during those late nights? Mostly failures. The one project that did succeed happened after I fixed my sleep and could think clearly.
The career advancement I thought required sleepless nights? Happened faster once I was well-rested, sharp, and pleasant to work with.
Everything I thought required sleep deprivation actually required the opposite – adequate rest to perform at my best.
Final Thoughts
If you’re reading this while surviving on 5 hours of sleep thinking you’re fine – you’re not fine. You just don’t realize how not-fine you are because impaired cognition makes you unable to recognize your own impairment.
If you’re young and think this doesn’t apply to you yet – the damage accumulates faster than you think. I started at 25 and had pre-diabetes by 28.
If you think work demands make adequate sleep impossible – it’s possible, just requires prioritization. The most successful people I know now prioritize sleep above most other things.
If you believe sleep is for the weak – sleep is for the smart. People who understand biology and long-term health.
Don’t be the person I was, confidently destroying their health while believing they were optimizing productivity. Three years of my life were miserable because I underestimated the importance of something as basic as sleep.
Learn from my expensive, painful lesson. Protect your sleep. Your future self will thank you for it.