Health risks of not sleeping regularly and simple solutions

Irregular sleep schedules will disrupt the biological clock, disrupt hormones, affect mental health, and in the long term can cause metabolic diseases such as type 2 diabetes.

Lack of sleep negatively affects brain function. (Illustration image created by AI)

In today’s modern world, sleep seems to be a negotiable part of life. Late-night web surfing, irregular work schedules, or binge-watching hours of movies may not seem like a concern at first glance.

However, regularly going to bed irregularly is silently contributing to a global health crisis and harming health. Dr. Sameer Bhati, a public health expert in India, points out the consequences of this habit.

The body's biological clock is disrupted.

The human body operates on a circadian rhythm - that is, an internal clock that regulates hormone release, metabolism, and organ function.

When we disrupt this rhythm by sleeping irregularly, our organs become dysfunctional. This imbalance can eventually be linked to higher rates of high blood pressure, obesity, type 2 diabetes, and some cancers.

Increased risk of cardiovascular disease

The link between poor sleep and heart disease is becoming increasingly worrying. Recent studies have shown that irregular sleep patterns increase stress hormones such as cortisol, which can lead to high blood pressure and impaired blood vessel function. These are leading risk factors for serious heart disease.

The American Heart Association now ranks sleep alongside diet and exercise in protecting heart health. Irregular sleep habits increase the risk of heart attack and stroke, especially when combined with other lifestyle risk factors.

Increased risk of metabolic disorders

Sleep plays a key role in maintaining blood sugar balance. People who sleep less than 6 hours a night or have a constantly changing sleep schedule are at risk of developing insulin resistance, a precursor to type 2 diabetes.

Studies show that just a few nights of poor sleep are enough to reduce the body's ability to process sugar, impairing insulin sensitivity.

Mental health effects

Lack of sleep negatively impacts brain function. When your routine is out of sync, the regulation of neurotransmitters like serotonin and dopamine is disrupted – increasing your risk of anxiety, depression, and mood disorders.

Chronic disturbances of the sleep-wake rhythm may also accelerate cognitive decline over time.

Simple steps to improve sleep

Maintaining a consistent bedtime and wake-up time throughout the week helps reinforce your body’s natural circadian rhythm. Avoid eating, drinking caffeinated beverages, or using electronic devices at least an hour before bed.

Additionally, relaxation techniques such as meditation or deep breathing can help the body ease into a state of rest.

For those who work shifts or have frequent sleep disruptions, measures such as light therapy, strategic napping, and a balanced diet are helpful ways to minimize negative health impacts.

Source: https://baoquocte.vn/nhung-nguy-co-suc-khoe-neu-khong-ngu-deu-dan-va-cach-khac-phuc-don-gian-328042.html