Top 4 Excuses For Not Getting Enough Sleep and How to Fix Them

By Ayren Jackson-Cannady

After a long, hard day adulting, we swear nothing will stop us from getting the seven to nine hours of sleep we know we need. But there’s always an excuse. And the ones you’re about to read might sound familiar. If you’re ready to stop making excuses and start hitting the sack, follow this expert advice.

My partner keeps me awake

#4 - The excuse: My partner keeps me awake

If your partner is keeping you up by watching television, snoring, or tossing and turning, it’s likely they aren’t sleeping enough either. It’s time to have a talk.

How to fix it

“The key is not to point fingers or blame the other person,” says Bill Fish, a certified sleep science coach in Seattle, Washington. “You simply want to convey your needs and ask your partner to help you get the sleep you need because it’ll benefit both of you.” The conversation may also help your partner confront their own sleep issues.

Go To Sleep

#3 - The excuse: I’m too busy to go to sleep on time

Ironically, sleep is such an important part of your health that by not getting enough of it, you’re preventing your ability to get through your to-do list, says Fish.

How to fix it

Force yourself to start slowing down 30-60 minutes before bed. Read a book; listen to a boring podcast; meditate (do these easy moves in bed); or try CBD to relax your mind and quiet those racing thoughts.

I LOVE binge-watching Netflix

#2 - The excuse: I LOVE binge-watching Netflix

In a 2018 study published in the Journal of Clinical Sleep Medicine, researchers found that more than one-third of binge-watchers experience poor sleep. Another study found that binge-watching TV was correlated with feelings of loneliness, lack of self-control, and depression.

How to fix it

Instead of bingeing on an entire season in one night, try stretching it out over a couple of weeks; watching an episode a night is just as rewarding, and you’ll wake up relaxed, rested, and remember what you watched.

Night Owl

#1 - The excuse: I’m a night owl

Hitting the hay late in the name of night owl-ism also may increase incidence of depression, tobacco and alcohol use, poor food choices, weight gain, and high blood pressure, according to the Institute of Medicine’s Committee on Sleep Medicine and Research.

How to fix it

Fish says, “Being a night owl is a learned behavior that you can also unlearn.” If you want to start going to bed at 10:30 pm, but stay up until 1 am, make the change gradually. “Set small goals, such as going to bed ten minutes earlier each night,” he suggests. Soon enough, your inner night owl will be hibernating like a bear.