Conrado Estol, neurologist: “If someone falls asleep within five minutes, they have a deficit”

In the age of smartwatches and sleep-tracking apps, Argentine neurologist Conrado Estol is sounding the alarm on a habit many consider a badge of honor: dozing off in less than five minutes.

According to Estol, this isn’t proof of healthy sleep — it’s a red flag for chronic sleep deprivation.

The downside of tracking sleep patterns

Estol points to what he calls today’s “obsession with measuring everything.” Smart devices and apps that monitor sleep stages have fueled anxiety about achieving what some claim to be, “perfect sleep.” That pressure has given rise to orthosomnia, a form of insomnia triggered by the stress of tracking rest too closely.

Sleep is a complex process

Falling asleep isn’t instant, Estol explains. It’s a multi-stage process that includes light sleep, deep sleep, and REM. These phases are critical: they consolidate memories, process emotions, and release growth hormone, among other vital functions.

Backing his claims, Estol cites large-scale studies, including data from the UK Biobank with more than 500,000 participants. The findings show that seven hours of sleep per night is healthiest. Sleeping fewer than six hours or more than nine is linked to higher risks of dementia and cardiovascular disease.

How sleep changes with age

As people get older, deep sleep phases shrink. That decline can weaken the brain’s glymphatic system, which clears waste overnight. Reduced efficiency may allow harmful proteins like beta-amyloid — associated with Alzheimer’s — to build up.

Everyday habits that disrupt sleep

Estol warns that stress, caffeine, alcohol, heavy dinners, and irregular routines can all sabotage sleep quality. His advice: stick to consistent bedtimes and create a stable nighttime routine to promote healthier rest.

Among sleep disorders, Estol highlights sleep apnea, which can impair concentration and raise cardiovascular risks. He notes that CPAP devices often deliver significant improvements.

As for naps, moderation is key. Estol recommends keeping daytime rest under 30 minutes to avoid interfering with nighttime sleep.

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