Why Telegram CEO Pavel Durov sleeps 12 hours a night and why you should too

Telegram CEO Pavel Durov says sleep is the ultimate productivity tool — the secret to sharper focus and better performance.

In our busy world today, people often brag about not sleeping. Getting up, staying up late, and always checking phones are seen as signs of getting things done. However, Telegram founder and billionaire tech entrepreneur Pavel Durov takes a radically different approach—sleep more, scroll less.

Talking on the Lex Fridman podcast, Durov has revealed that he sleeps up to 12 hours a night and follows strict rules around phone use to protect his mental clarity and focus. "I try to allocate 11 to 12 hours for sleep every night. Even if I spend part of it lying awake thinking, I consider that part of the process", he told Fridman.

“I avoid checking my phone first thing in the morning. I want to decide what’s important — not an algorithm,” he said on the podcast. Durov sets limits on digital distractions. This helps him keep his energy, focus, and choices sharp all day long.

The Link Between Sleep and Success

Durov's way isn't just about comfort or what he likes — science supports it. Studies show that grown-ups who sleep well for 7–9 hours are smarter, calmer, and less likely to feel burnt out. Sleep helps the brain remember things, control feelings, and think.

Not getting enough sleep can lead to big problems. Long-term lack of sleep messes up hormones, makes it harder to fight off sickness, and raises the chance of heart problems, diabetes, and mood issues. Even small amounts of missed sleep each night can add up over time, leaving you stressed, unfocused, and tired.

Also Read: Is daytime napping bad for your memory as you get older? Neurologist answersScreen Time and Sleep Quality

Durov also emphasises limiting screen exposure, particularly before bedtime. Studies published in the Journal of Behavioural Addictions highlight that blue light from phones and digital notifications overstimulates the brain. This can make falling asleep more difficult, lower the amount of REM sleep you get, and mess with your ability to handle emotions. Making a few easy changes, like keeping your phone away from where you sleep or turning off alerts, can boost how well you sleep.

How You Can Sleep Like a Tech CEO

Implement a screen time cut-off: Stop all phone activities at least half an hour before sleeping, allowing your brain to calm down.

Recovery comes first: Strive to attain 7 to 9 uninterrupted and profound sleep hours nightly as your body and brain need time to recuperate.

Spend your focus: Start your day before notifications and algorithms do. In silence, take a moment to sketch out your focus for the day.

Also Read: 6 expert-backed sleep tips to reduce stress and reset your body clock naturally

Good sleep isn’t laziness — it’s the body’s most powerful reset tool. Following Durov’s example, even if you don’t sleep 12 hours, prioritising rest and reducing screen time can improve your health, focus, and productivity. Sometimes, the smartest move for both success and well-being is simply to power down.

FAQs on Sleep and Brain Health

1. How does sleep affect brain health?
Sleep plays a crucial role in brain health by aiding memory consolidation, emotional regulation, and cognitive function. Consistent good sleep helps maintain mental clarity and reduces the risk of neurodegenerative diseases.

2. How much sleep is recommended for optimal brain function?
Adults are generally recommended to get 7-9 hours of sleep per night for optimal brain function and overall health.

3. Can poor sleep impact mental health?
Yes, poor sleep can lead to increased stress, anxiety, and depression. Long-term sleep deprivation can also contribute to more severe mental health issues.

4. What are some tips to improve sleep quality?
Limit screen time before bed, maintain a regular sleep schedule, create a restful sleeping environment, and avoid caffeine and heavy meals close to bedtime.