Jahangeer Ganaie
Srinagar, Mar 16: Chronic sleep deprivation is quietly driving a surge in diabetes, obesity, depression, heart disease and weakened immunity, and most people do not take it seriously enough, doctors warn.
Health experts say adults need seven to nine hours of sleep every night, teenagers eight to ten hours, and younger children even more, yet insufficient sleep has become increasingly common across all age groups.
Dr Yasir Ahmad, a doctor at Directorate of Health Services Kashmir (DHSK), said sleep was as important as diet and exercise but far more underestimated. “Sleep is a complex biological process controlled by the brain, where the body enters cycles of light sleep, deep sleep and rapid eye movement sleep. Each stage plays a different role in maintaining physical as well as mental health,” he said.
Dr Murtaza Wani, a senior physician, described sleep as the body’s natural recovery mechanism. “During deep sleep, tissues grow and repair, hormones are regulated, and the immune system becomes stronger. The lack of proper sleep disrupts these processes and can lead to several health problems,” he said.
Doctors said the brain used sleep to consolidate memories, clear toxins that accumulated during the day and restore cognitive function. “Good sleep improves learning ability, decision-making and overall cognitive performance,” they said.
On the cardiovascular front, studies show that people who regularly get adequate sleep have a lower risk of developing heart disease, high blood pressure and stroke.
Doctors warned that chronic sleep deprivation was linked to diabetes, obesity, depression and weakened immunity. “When a person does not get enough sleep, the body’s immune system weakens, making it easier to catch infections. Long-term sleep deficiency can also contribute to metabolic disorders and mental health issues,” they said.
Lack of sleep also raises stress hormone levels in the body, increasing the risk of anxiety, mood disorders and reduced productivity, according to experts.
Doctors advised going to bed and waking up at the same time every day, avoiding heavy meals and caffeine before bedtime and limiting screen exposure at night. “Creating a calm sleep environment by reducing noise and light, and maintaining regular sleep schedules, can significantly improve sleep quality,” they said.
“Sleep must be treated as a priority rather than a luxury. A good night’s rest is one of the simplest and most effective ways to safeguard overall well-being,” doctors said. (KNO)
