The Data Doesn't Lie: Why I’m Finally Fixing My Sleep Debt

I haven't written a blog post in a while. To be honest, I haven’t had the energy.

Lately, my sleep has been absolutely atrocious. I feel constantly tired—actually, "tired" doesn't quite cover it. I feel re-tired, drained, and perpetually foggy. For a long time, I just assumed this was the new normal of modern life.

Then I got a Samsung Watch. I started tracking my sleep, thinking I’d find out I had insomnia or restless legs. But the data does not lie, and it told a very different, much clearer story.

It turns out, I’m not just "tired." I am chronically, clinically sleep-deprived.

The Reality Check

I used to think that because I could fall asleep instantly, I was a "good sleeper." My watch data quickly debunked that myth. Here is the breakdown of what is actually happening to my brain:

 * The Massive Deficit: I am averaging about 5 hours and 2 minutes of sleep per night. My biological need is closer to 7.5 hours. That means I am missing 2.5 hours of recovery every single night.

 * The Maths: Over a week, that creates a deficit of nearly 20 hours. That is physically the equivalent of pulling two full "all-nighters" every single month. No wonder I feel like I'm running on fumes.

The "3-Minute" Warning

The most alarming statistic wasn't the total hours—it was how fast I fall asleep.

According to my data, it takes me on average 3 minutes to fall asleep.

I used to wear this as a badge of honour. I thought it meant I was efficient. In reality, falling asleep in under five minutes is a clinical sign of pathological sleepiness. A well-rested human takes 15 to 20 minutes to drift off. My body is essentially "crashing" the moment I stop moving because it is so starved for rest.

It’s Not Insomnia, It’s Neglect

Here is the silver lining (and the frustration): My sleep efficiency is 86%. My Deep Sleep and REM cycles are actually normal relative to the time I'm in bed.

This means my internal machinery works perfectly fine. I don't have insomnia. I don't struggle to stay asleep. The problem is entirely self-inflicted. I am simply not staying in bed long enough to let my brain finish its wash cycle. By cutting my sleep at the 5-hour mark, I’m waking up right before the heavy REM stages occur in the early morning—cutting off my mental recovery at the knees.

The Mission for 2026

I am realising that I cannot optimise my professional life or my physical health while running a 20-hour weekly sleep deficit. The inconsistency—my bedtime shifting from midnight to 2:00 am—is causing "social jetlag," confusing my circadian rhythm even further.

So, as we approach 2026, my mission is simple: Respect the debt.

I’m not going to try complex bio-hacks. I don't need supplements. I need time.

 Anchor the Bedtime: Stop the 2:00 am drift.

 

The 15-Minute Rule: I’m going to start going to bed 15 minutes earlier every few days until I hit that 7.5-hour mark.

 Prioritise Recovery: Treating sleep not as a luxury or a waste of time, but as the foundation for everything else I want to achieve.

The data showed me I was crashing. Now, I’m going to use the data to make sure I finally recharge.