If you find yourself sleeping less than six hours a day every night because you're using your mobile phone late into the night, finishing work, or simply trying to pass the time, this habit gradually creates a ripple effect within your body, the effects of which are felt for a long time. Initially, it may feel like fatigue, irritability, or heaviness, but the real damage has already begun. Let's learn about this from Dr. Ajay Kumar Gupta (Department Head of Internal Medicine at Max Super Speciality Hospital, Vaishali).

Sleep is the body's reset button.
Sleep is not just rest; it's a time when the body repairs itself, balances hormones, and cleanses the brain of toxins. When you sleep less than six hours a day, this entire system begins to deteriorate.

Hormonal imbalance
Lack of sleep primarily affects the endocrine system, or the hormonal system. Levels of the stress hormone cortisol remain elevated for long periods, keeping the body in constant alert mode. Additionally, it impacts anxiety, irritability, blood pressure, and appetite. Sleeping less than six hours a day disrupts the body's insulin balance, increasing the risk of type 2 diabetes over time.

Increasing burden on the heart
Lack of sleep has the greatest impact on the heart. Research shows that people who regularly sleep less have a higher risk of high blood pressure, irregular heartbeat, and heart attack.

Furthermore, lack of sleep increases inflammation in blood vessels, putting the heart under constant pressure. If someone already has heart disease, sleep deprivation can worsen its effects.

Weakened immunity
During deep sleep, the body produces proteins like cytokines, which help fight infection and inflammation. Lack of sleep reduces the production of these proteins. The result: frequent illness and delayed recovery from injuries or infections. Long-term stress can increase persistent inflammation in the body, which is linked to obesity, arthritis, and metabolic problems.

Impact on Memory
The effects of poor sleep are immediately visible on the brain. Just one night of poor sleep can impair attention, reaction time, and decision-making.

Long-term brain debris, including beta-amyloid—a protein linked to Alzheimer's—is not cleared. Therefore, chronically poor sleep can accelerate brain aging.

Difficulty in Controlling Mood and Appetite
Lack of sleep disrupts emotional balance. Irritability, mood swings, and difficulty managing stress become common.

Hormones related to hunger are also disrupted, leading to cravings for sweet, fried, and high-calorie foods. Consequently, poor sleep can be a major cause of weight gain.

How to Improve Sleep Habits?
Good sleep doesn't require major changes; just a few simple habits are enough:

Keep your bedtime and wake-up times consistent every day.

Reduce mobile phone and screen use before bed.

Dimly lit, cool, and quiet rooms improve sleep quality.

Caffeine intake in the evening is limited.

Practice a light, relaxing routine before bed.

Sleeping less than six hours puts pressure on almost every part of the body. In today's busy lifestyle, people often underestimate sleep, but a good night's sleep is the most effective way to maintain the body's energy, health, and longevity.

When the body is fully rested, it functions better, recovers faster, and stays healthier longer. Therefore, devoting time to sleep is the easiest and most important investment you can make.

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