Feeling guilty for sleeping? Here's why you deserve rest
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If a creeping sense of shame has ever caused you to stay up late or wake up early to get stuff done, we get it. Explore why we feel guilty for sleeping and 10 tips to cope.
Have you ever gotten in bed, amped to fall asleep, only to be suddenly hit with a tiny voice in your head that nags you to do at least one more hour of work so that you can feel like you’ve had a “successful” day? Or woken up an hour or two later than normal and been consumed with guilt because you’ve “wasted” your entire day?
Sadly, these feelings can be pretty common in today’s world. Somewhere along the way, our society has picked up the message that sleep is a luxury rather than a necessity. We tend to glorify hustle culture, where being overwhelmingly busy is seen as a badge of honor, rather than something we should try to pare down and manage. In fact, many of us even feel guilty for prioritizing rest, even though our bodies and minds really need it.
But sleep isn’t a sign of laziness or an indulgence. It’s a basic human need, and when you don’t get enough rest, it can unravel your mood, focus, health, and overall wellbeing. Fortunately, there are manageable ways to let go of that guilt and embrace getting the rest you deserve so that you wake up after a long night’s sleep and don’t feel guilty, just thankful and restored.
Why do people feel guilty for sleeping?
Sleep guilt can happen to anyone, and it usually comes from a mix of cultural messages, personal habits, and deep-rooted expectations. So if you’ve ever felt bad about getting a good night’s rest or taking a much-needed nap, know that you’re not alone.
Here are some common reasons why you may experience sleep guilt:
The pressure to always be productive: A big part of this guilt can come from the idea that sleep is somehow wasted time. Our world praises busyness in a way that it makes rest feel like an indulgence rather than a necessity, but the people who get enough sleep are usually more productive and not less.
Comparison culture makes it worse: When you wake up and immediately see someone posting about their morning workout and their perfectly prepped breakfast, it can be hard not to feel like you’re behind. It’s important to note that sleep struggles rarely get posted on social media.
Work hard, then work harder: A lot of us grew up in a household where hard work was praised above all else, and rest was framed as something you had to earn. If your rest was ever tied to guilt or shame, it can make it hard to see sleep as a purely positive thing.
The fear of missing out: Sleep can sometimes feel like time you’re losing or like you’re missing out on something important. Consider that resting isn’t taking anything away from you because it’s quite literally giving you the energy you need to enjoy your life when you’re awake.
Oversleeping guilt: There are going to be times when you need more sleep, and you’ll sleep later than you expected, and that’s okay. There’s nothing wrong with listening to what your body needs.
Sleep does not mean you’re lazy: Frustratingly, we’ve been taught to believe that needing sleep is a sign of weakness and laziness when, in reality, it’s a biological necessity. Our brains and bodies need sleep, and getting enough rest actually makes us better at everything we do.
7 reasons why you shouldn't feel guilty for sleeping
For your brain, your body, and your overall wellbeing, you need sleep. It’s quite literally essential in order for you to function properly. If you’re having a hard time not feeling guilty about resting, here are seven reasons why you should let that go:
Your brain can’t function without sleep: While you’re resting, your brain processes information and strengthens memory. Without enough sleep, your focus, decision-making, and problem-solving might suffer.
Your body heals while you sleep: Your body repairs tissues, strengthens immunity, and balances hormones as you sleep. If you skimp on getting enough rest, it could potentially make you more prone to illness, stress, and even long-term health issues.
More sleep can help with your mood: Sleep-deprived brains can sometimes struggle to regulate emotions. Typically, everything can feel easier to handle after getting enough rest.
Sleep makes you more productive: Well-rested people can be more efficient, focused, and creative. If you’re looking to get things done, sleep should be your secret weapon.
Rest fuels creativity: REM sleep can help boost your problem-solving and innovation. Many times, people go to sleep not being able to figure out a solution to an issue they’re having, and by the time they wake up, they have the answer.
Chronic sleep deprivation is harmful: Consistently skipping sleep might possibly cause you to have a higher risk of heart disease, diabetes, weakened immunity, and even a shorter lifespan. By prioritizing sleep now, you’re helping to protect your health in the long run.
A rested you is the best you: When you’re well rested, you tend to think clearer, handle stress better, and feel good. It can also help improve your work and your relationships.
How to get better sleep (and stop feeling guilty about it): 10 mindful tips
So we’ve established that sleep is essential and that you deserve to rest without guilt. But knowing that and actually feeling it can be two different things. If that little voice in your head still whispers, “You should be doing something more productive,” when you try to sleep, here are 10 ways to help you release that guilt and actually enjoy your rest.
1. Reframe rest as self-care, not slacking
Somewhere along the way, we started equating rest with laziness. But here’s the truth: taking care of yourself is productive. Your body and mind need downtime to keep everything running smoothly. To help you reframe, try thinking about sleep the way you’d think about charging your phone. It’s not a waste of time, it’s necessary to keep things running.
Try this: The next time you start to feel guilty for sleeping, try to remind yourself that rest is just as important as movement. You’re taking care of yourself, and that matters.
2. Ditch the “hustle” mentality
A hustle-and-grind lifestyle might work for some people, but that doesn’t mean it works for everyone. There’s no one-size-fits-all when it comes to productivity. Your goal shouldn’t be to match someone else’s schedule, but to honor what works best for you so that you can properly reset.
Try this: Instead of measuring your worth by how many hours you’re productive, start measuring it by how good you feel. Your energy and mood are much better indicators of success. (If you’re feeling tired all the time, here are 10 tips to help you cope.)
3. Create a bedtime ritual that makes sleep feel good
Aim to turn sleep into a luxurious experience. You could dim the lights, cozy up under a soft blanket, and drink warm tea. The more you enjoy your bedtime routine, the less likely you are to feel guilty about it.
Try this: Consider winding down 30 minutes before sleep to help you slowly relax. Maybe read a few pages of a book or do some gentle stretches. (Here are seven bedtime stretches you can try.)
4. Set boundaries with work and screens
Typically one of the biggest reasons we feel guilty about sleep is because we feel like we should be doing something else instead, like sending that last work email or catching up on social media. You’re allowed to step away, and you don’t have to be available at all hours of the day.
Try this: Set a wind-down time at night when you stop answering emails and checking notifications. You could also even do 30 minutes of tech-free time before bed to help prepare your mind for sleep.
5. Remind yourself that sleep makes you better at everything else
A well-rested you tends to be more focused, efficient, and creative. If you want to do your best work, be present in your relationships, and also actually enjoy your day, good sleep should be non-negotiable.
Try this: If you catch yourself thinking that you don’t have time to sleep, try to flip that around and tell yourself that you don’t have time to be exhausted. Prioritizing sleep can make everything easier later on.
6. Give yourself permission to sleep
Sometimes, we just need a little reassurance. If you’re used to feeling like rest is something you have to earn, it could feel weird to suddenly allow yourself to sleep. So start small and give yourself permission.
Try this: As you lay down, say to yourself something like, “I deserve to rest. My body needs this, and I am allowed to sleep.”
💙 Listen to Deep Sleep Release with Tamara Levitt to help get you in the mood (and give yourself permission) to sleep.
7. Stop apologizing for needing sleep
Retire the mindset that you need to say sorry for sleeping in or napping. You don’t need to apologize for doing what’s necessary for your health and wellbeing.
Try this: The next time you’re tempted to apologize for sleeping, consider replacing it with “I’m so glad I got the rest I needed.”
8. Normalize naps
If you find yourself struggling to focus, instead of reaching for caffeine, try resting for 10–20 minutes. Sometimes, that’s all your brain needs to reset. Napping isn’t a sign of laziness; it’s a sign that you’re advocating for yourself. And bonus: You’ll likely get an energy boost.
Try this: Listen to your body, and if it’s telling you it needs rest, take a nap. A well-timed nap can really help your mood and productivity.
💙 Explore our Afternoon Nap Sleep Story designed to help you drift off and gently wake you back up in 30 minutes.
9. Let go of the idea that every moment has to be “productive”
Many of us believe that every second of our day needs to be used for something. Doing nothing is just as valuable as doing something. Remind yourself that sleep is a foundation for productivity and not the absence of it.
Try this: If the thought pops into your head that rest is a waste of time, tell yourself that it’s how you recharge so you can fully enjoy the time that you’re awake.
💙 Consider listening to Learn to Let Go with Tamara Levitt if it’s not easy for you to give in to the idea of resting.
10. Treat sleep like an act of self-love
Sleep is one of the kindest things you can do for yourself, and you’re a living, breathing human who needs care and rest. Instead of feeling guilty about sleep, try seeing it as a way to honor yourself.
Try this: Every time you sleep or rest, aim to frame it in your mind as a gift you’re giving your future self. A gift that will make you healthier, happier, and more present in your life.
Feeling guilty for sleeping FAQs
Why do I feel anxious about sleeping even when I’m tired?
Sometimes, the harder we try to sleep, the more elusive it can feel. Sleep anxiety can come from stress, an overactive mind, and pressure to fall asleep quickly. If your brain associates bedtime with frustration, it can make it even harder for you to relax.
To help calm you down, consider creating a gentle wind-down routine by dimming the lights, avoiding screens, and practicing deep breathing. Also, try to remind yourself in those frustrating moments that even just resting with your eyes closed can be beneficial. Here are 10 more ways to ease sleep anxiety.
Why is getting good sleep necessary?
Sleep can be a full-body reset. Your brain processes memories, your muscles repair, and your immune system strengthens while you sleep. Without enough rest, your focus, mood, and even physical health might start to suffer.
When you’re exhausted, little annoyances can feel huge and that’s because sleep-deprived brains can sometimes struggle to manage stress. Getting enough sleep isn’t a luxury; it’s how you function at your best.
Is sleeping too much a sign of laziness?
It’s not a character flaw to sleep. You need sleep, and it’s a biological necessity. Your body requires rest to repair, recharge, and regulate itself. Some days, you might even need more sleep because of stress, illness, or a busy schedule. This doesn’t mean you’re lazy, just that your body needed more rest.
If you’re always exhausted despite getting enough sleep, it could be worth talking with your healthcare provider about your overall wellbeing.
What are quick relaxation techniques to help me fall asleep faster?
A quick relaxation technique to help you fall asleep faster is deep breathing. Try inhaling for four counts, holding for four, and then exhaling for six. (Here are eight more breathing exercises for sleep to try.)
Or you can try progressive muscle relaxation, where you tense and release each muscle from your toes to your head can also help you get ready for bed.
If your mind tends to race at night, consider doing a “brain dump” before bed. You can do this by writing down any thoughts or to-dos you have so that you’re not carrying them with you as you try to fall asleep.
How can I be productive while also still getting enough sleep?
True productivity is about working better, not necessarily more. A well-rested brain tends to be more efficient, focused, and creative. So instead of cutting down on sleep to fit in more work, try setting clear boundaries, taking mindful breaks, and prioritizing deep work over multitasking.
Also, don’t forget that sleep isn’t stealing time from your day, it’s what makes you a lot more effective when you’re awake.
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