Why Your Netflix Habit Is Literally Killing You (The Sleep Data)

I always notice that as the world "evolves," the busier and more distracted we get.

The less we sleep.

Higher productivity expectations. Commutes. Netflix. Podcasts. Email. Slack. All of it has stolen something far more important than your time.

Your sleep.

I've heard it all. "I don't need much sleep." "I'm fine with 4 hours." And my all-time favourite: "I'll sleep when I'm dead."

To which I typically reply: Be careful what you wish for.

Sound harsh? Maybe.

But the science backs me up. Sleep less, die younger. Sorry to break the bad news.

Most of you already know you need 7-9 hours per night. You've probably seen it on a TikTok or read it in some article. And you're right—you only need to be asleep for at least 7 hours every night to reap the benefits.

That's it. 7 hours out of 24.

Simple maths, right?

Let's say you're committed. You wake at 6 am to train (as you should). That means lights out at 10:30 pm, ready to fall asleep.

Doesn't seem hard when you read it written down.

So why is it so damn difficult?

I'm sure your brain has a bunch of creative excuses, but it most likely boils down to one thing: "I need to watch a bit of TV to unwind."

Email me if I'm wrong.

Here's the problem. Scientists have actually studied this claim. They found that screen use near bedtime—yes, including your precious Netflix—is associated with shorter and worse sleep quality, not better unwinding.

Buzzkill, I know.

So what's the most logical, reasonable thing to do?

Unplug the flipping TV.

Unsubscribe from your numerous streaming services. Quit Netflix like people quit smoking.

You'll get to bed earlier. You'll sleep better. You'll reap the direct benefits. And the indirect ones.

Your brain will thank you. Your metabolism will thank you. Your waistline will thank you.

The Science: What You're Actually Gaining

Let me flip the script and show you what you're gaining when you prioritise those 7-9 hours.

1. Supports Biological Processes

Proper sleep habits sustain many biological processes. Bad sleep causes these processes to malfunction. It's not rocket science—your body needs downtime to run essential maintenance. Without it, things break down.

2. Improves Cognitive Function

Reduced sleep reduces higher-level cognition like problem solving. Impaired sleep is directly associated with impaired cognitive function. Sleep restriction produces neural wave patterns sometimes observed in depression. Your well-being is literally tied to how much you sleep.

You're not sharper on less sleep. You're duller.

3. Regulates Metabolic Health

There's a clear correlation between abnormal sleep patterns and metabolic syndrome. Less sleep means worse metabolic health. Over time, sleep deprivation leads to higher fat mass gains—likely secondary to increased hunger, which is reliably elevated when you're sleep-deprived.

4. Helps with Weight and Fat Loss

There's an inverse correlation between sleep duration and body fat. Less sleep equals more body fat. This association persists over 5 years. Even short-term sleep deprivation hinders fat loss by reducing the percentage of weight loss that comes from fat mass.

Translation: you lose muscle instead of fat when you don't sleep enough.

5. Maintains Muscle Mass During Weight Loss

During caloric restriction (fat loss diets), reducing sleep by just 3 hours—from 8.5 to 5.5 hours—creates unfavourable nutrient partitioning. More weight loss comes from lean mass rather than fat mass compared to a rested control group.

You're working hard to lose fat, but you're losing muscle instead. Brutal.

6. Reduces Fat Gain Risk

The relationship between less sleep and greater fat mass persists even after controlling for confounding factors. This isn't correlation. This is causation.

7. Reduces Disease Risk and Supports Mental Health

Sleep is essential for brain health. It reduces disease risk, supports immune function, and maintains mental health. Adults need at least 7 hours per night.

Not 6. Not 5. Not "I'll catch up on the weekend."

Seven.

Your Action Step

Unplug your TV and Wi-Fi at 9pm tonight.

Yes, actually unplug them.

Do something with your partner. Learn a card game. Play a board game. Read a book under warm lighting.

Get to bed 7.5-8 hours before you need to wake up.

Sleep.

Life will be better. I promise.

You can optimise your nutrition, nail your training, and supplement perfectly.

But if you're only sleeping 5-6 hours? You're pissing it all away.

Try this for 7 days. See what happens to your energy, your focus, your body composition.

Still convinced you "don't need that much sleep"? That's your ego talking. Your body disagrees.