Short answer: Yes. Longer answer? Let’s talk about it.

We’ve all been there. A late night binge-watching a series, scrolling mindlessly through socials, staying out for “just one more drink” and suddenly it’s midnight, your alarm is set for 6:30am, and you’re already bargaining with yourself about how much coffee it’ll take to get through tomorrow.

It happens. But if those nights start stacking up, the effects go far beyond just being a bit tired or cranky the next day.

So... is poor sleep really that bad? Yep. And here’s why.

1. Your brain needs it more than your phone needs charging

Sleep isn’t just downtime, it’s when your brain files memories, resets your emotional regulation, and clears out waste (literally, your brain has its own “cleaning system” called the glymphatic system that only works when you sleep). Less sleep = slower thinking, poor concentration, more emotional reactivity, and an increased risk of anxiety and depression. Not ideal.

2. Your body gets stressed, even if you don’t feel stressed

One night of poor sleep can spike your cortisol levels, mess with your insulin sensitivity, and disrupt your hormones that regulate hunger (ghrelin and leptin). That’s why you crave sugary snacks and feel hungrier after a rough night. Chronic poor sleep? It’s linked to increased risk of heart disease, type 2 diabetes, and high blood pressure.

3. Your immune system takes a hit

Want to get sick more often? Just sleep less. Your immune system relies on good quality sleep to produce infection-fighting antibodies. People who sleep less than 7 hours a night are almost 3 times more likely to catch a cold compared to those who get 8 or more hours. That’s science, not scare tactics.

4. Sleep and mental health are best mates

There’s a strong link between poor sleep and mental health challenges, especially anxiety and depression. The relationship goes both ways too: poor sleep can trigger anxiety, and anxiety can make it harder to sleep. Even small improvements in sleep quality have been shown to reduce symptoms of low mood and anxiety. It’s one of the most overlooked tools in the mental health toolkit.

5. It’s not just about how long you sleep, it’s actually how well

You might be in bed for eight hours, but if you’re tossing, turning or waking up constantly, your body isn’t getting what it needs. That’s where sleep stages, like deep sleep and REM come in. Tools like the Ultrahuman Ring can help decode what’s really going on while you snooze. (Yes, the whole Mode team’s wearing one. Stay tuned for our deep dive.)

So what can you actually do to sleep better?

Cut caffeine early (after 2pm is a good rule of thumb)
Stick to a wind-down routine. Same time, every night
Get sunlight in the morning to set your circadian rhythm
Keep screens out of bed (we know... it’s hard)
Cool your room - ideal sleep temp is around 18–20°C
Avoid heavy meals or alcohol too close to bedtime

Poor sleep doesn’t just make you tired. It impacts almost every system in your body ,brain, heart, hormones, immunity, mental health, the lot.

But the good news is that small changes can make a big difference. You don’t need the perfect 8-hour dream life every single night, just more consistency, a bit of awareness, and a genuine effort to give your body the rest it deserves.

Your future self (and your nervous system) will thank you.

Thanks for reading,

Team Mode.

Is Poor Sleep Really That Bad for Your Health?