Sleep plays a crucial role in maintaining both physical and mental well-being. However, in today’s fast-paced world, many people compromise on it, unaware of the serious health consequences. Addressing this issue, Dr. Sudhir Kumar, a neurologist trained at CMC Vellore and currently practicing at Apollo Hospitals, Hyderabad, recently shared on X (formerly Twitter) some practical strategies to ensure restful nights and rejuvenated mornings.
According to Dr. Kumar, consistency is the foundation of good sleep hygiene. He suggests maintaining a fixed bedtime and wake-up schedule—even on weekends—so that the body’s internal clock stays synchronized. A predictable routine signals the brain when it’s time to rest, helping one fall asleep faster and wake up more refreshed.
The second key step, Dr. Kumar notes, involves disconnecting from technology well before bedtime. He advises setting aside screens at least half an hour to an hour before sleep, as blue light from phones, tablets, and computers can interfere with melatonin production—the hormone that regulates sleep. Instead of scrolling or streaming, he recommends engaging in calming pre-sleep rituals like reading, writing in a journal, or practicing deep breathing to unwind the mind.
The final suggestion is to create an environment that naturally promotes sleep. A cool, dark, and quiet bedroom helps trigger the body’s natural relaxation response, making it easier to drift off. Using blackout curtains, maintaining a moderate room temperature, and reducing noise can greatly enhance the quality of rest.
Consequences of Chronic Sleep Deprivation
Research published by Healthline highlights the extensive toll sleep deprivation can take on the body. The central nervous system, which serves as the communication network for the body, depends on adequate rest to function efficiently. When deprived of sleep, its signaling capacity weakens, slowing reaction times and impairing focus, memory, and learning ability. Over time, these effects can raise the risk of accidents and hinder professional performance.
Mentally, sleep loss alters emotional regulation. People who consistently sleep less often experience irritability, mood fluctuations, and reduced creativity. Their ability to make sound judgments and handle stress effectively also deteriorates.
The immune system suffers too. During sleep, the body produces antibodies and cytokines—substances that help fight infections. Inadequate sleep suppresses this process, leaving individuals more vulnerable to illness and prolonging recovery periods.
Metabolically, poor sleep disrupts hormones that control appetite—leptin and ghrelin. When leptin levels drop and ghrelin increases, people tend to overeat or crave late-night snacks, contributing to obesity. In addition, exhaustion from lack of rest discourages physical activity, reducing calorie burn and muscle tone.
Sleep deprivation also affects insulin regulation, diminishing the body’s ability to manage glucose efficiently and increasing the risk of diabetes. Moreover, it elevates blood pressure, heightens inflammation, and interferes with cardiovascular repair processes, making inadequate sleepers more prone to heart disease, heart attacks, and strokes.
According to Dr. Kumar, consistency is the foundation of good sleep hygiene. He suggests maintaining a fixed bedtime and wake-up schedule—even on weekends—so that the body’s internal clock stays synchronized. A predictable routine signals the brain when it’s time to rest, helping one fall asleep faster and wake up more refreshed.
The second key step, Dr. Kumar notes, involves disconnecting from technology well before bedtime. He advises setting aside screens at least half an hour to an hour before sleep, as blue light from phones, tablets, and computers can interfere with melatonin production—the hormone that regulates sleep. Instead of scrolling or streaming, he recommends engaging in calming pre-sleep rituals like reading, writing in a journal, or practicing deep breathing to unwind the mind.
The final suggestion is to create an environment that naturally promotes sleep. A cool, dark, and quiet bedroom helps trigger the body’s natural relaxation response, making it easier to drift off. Using blackout curtains, maintaining a moderate room temperature, and reducing noise can greatly enhance the quality of rest.
Consequences of Chronic Sleep Deprivation
Research published by Healthline highlights the extensive toll sleep deprivation can take on the body. The central nervous system, which serves as the communication network for the body, depends on adequate rest to function efficiently. When deprived of sleep, its signaling capacity weakens, slowing reaction times and impairing focus, memory, and learning ability. Over time, these effects can raise the risk of accidents and hinder professional performance.
Mentally, sleep loss alters emotional regulation. People who consistently sleep less often experience irritability, mood fluctuations, and reduced creativity. Their ability to make sound judgments and handle stress effectively also deteriorates.
The immune system suffers too. During sleep, the body produces antibodies and cytokines—substances that help fight infections. Inadequate sleep suppresses this process, leaving individuals more vulnerable to illness and prolonging recovery periods.
Metabolically, poor sleep disrupts hormones that control appetite—leptin and ghrelin. When leptin levels drop and ghrelin increases, people tend to overeat or crave late-night snacks, contributing to obesity. In addition, exhaustion from lack of rest discourages physical activity, reducing calorie burn and muscle tone.
Sleep deprivation also affects insulin regulation, diminishing the body’s ability to manage glucose efficiently and increasing the risk of diabetes. Moreover, it elevates blood pressure, heightens inflammation, and interferes with cardiovascular repair processes, making inadequate sleepers more prone to heart disease, heart attacks, and strokes.
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