‘Every lost hour of sleep damages brain, heart, immunity’

Srinagar, Jun 22: Stressing that sleep is a biological necessity rather than a luxury, a leading public health expert from Government Medical College (GMC) Srinagar has urged people to prioritise adequate and timely sleep, warning that chronic sleep deprivation can have far-reaching consequences on physical health, mental wellbeing, and overall quality of life.
In a public health awareness message, Dr S. Muhammad Salim Khan, Professor, Department of Community Medicine, GMC Srinagar, described adequate sleep as the body’s most powerful natural medicine, emphasising that every hour of lost sleep ultimately affects the brain, heart, metabolism, immune system, and emotional health.
According to the advisory, adults between 18 and 64 years of age require 7 to 9 hours of sleep per night, while older adults aged 65 years and above should aim for 7 to 8 hours of sleep daily. Consistently sleeping for less than six hours has been linked to a wide range of adverse health outcomes.
The advisory notes that human beings are biologically programmed to sleep during the night. Habitually staying awake beyond midnight disrupts the body’s natural circadian rhythm, which is regulated by the brain’s suprachiasmatic nucleus. Such disruption can negatively affect hormonal balance, metabolism, mood, and overall health.
Dr Khan said that sleep plays a crucial role in regulating important neurotransmitters and hormones, including melatonin, serotonin, dopamine, oxytocin, catecholamines, and GABA. “Healthy sleep patterns promote emotional stability, stronger immunity, improved concentration, motivation, empathy, and cardiovascular health. Conversely, inadequate sleep can lead to irritability, anxiety, depression, impaired judgment, reduced productivity, social withdrawal, and heightened stress responses,” he said.
The advisory further outlines the widespread effects of sleep deprivation on various organs and body systems. Lack of sleep can impair memory, attention, learning ability, and decision-making while reducing the brain’s ability to clear harmful waste products linked to neurodegenerative diseases. It can also increase blood pressure, heart rate, inflammation, and the risk of heart disease and stroke.
Sleep deficiency adversely affects the pancreas and metabolism by reducing insulin sensitivity, increasing cravings, and raising the likelihood of obesity and Type 2 diabetes. It weakens the immune system, making individuals more susceptible to infections and reducing vaccine effectiveness.
The respiratory system is also impacted, with poor sleep increasing vulnerability to respiratory infections and worsening chronic lung conditions such as asthma. Hormonal imbalances caused by inadequate sleep can elevate stress hormone levels, reduce growth hormone production, lower testosterone levels in men, and contribute to menstrual irregularities in women.
The advisory warns that chronic sleep deprivation significantly increases the risk of mental health disorders, including depression, anxiety disorders, burnout, substance abuse, cognitive decline, and even dementia. Research cited in the advisory suggests that even a single night of poor sleep can increase emotional reactivity by nearly 60 per cent, making individuals more vulnerable to stress, conflict, and emotional instability.
Among the most common consequences of insufficient sleep are persistent morning fatigue, poor concentration, mood swings, increased appetite, weight gain, reduced work performance, weakened immunity, and an elevated risk of hypertension and diabetes.
To promote healthy sleep, the advisory recommends following the “Golden Sleep Rules”, which include maintaining a regular sleep schedule, going to bed preferably before 10:30–11:00 PM, ensuring a dark and quiet sleeping environment, engaging in regular physical activity, and obtaining exposure to morning sunlight.
People have also been advised to avoid heavy meals late at night, excessive consumption of tea, coffee, and nicotine during evening hours, unnecessary use of sleeping pills without medical advice, excessive screen exposure before bedtime, and the habit of routinely sleeping after midnight.
Reiterating the importance of sleep as a cornerstone of public health, Dr Khan said, “Sleep is not a luxury—it is a biological necessity. Every hour of lost sleep is a debt paid by the brain, heart, metabolism, immunity, and mental health.”
Health experts believe that improving sleep habits can play a significant role in preventing chronic diseases, enhancing mental well-being, boosting productivity, and improving overall quality of life. (KNO)