Are You Saying ‘Good Night’ After Eleven at Night? Beware the Risks!
Are You Saying ‘Good Night’ After Eleven at Night? Sleeping is not a Luxury, it is a Necessity. Beware the Risks of Violating the Natural Rhythm in Long-term Health!
The importance of following the natural rhythm, and mindfully keeping up the sleep-wake cycle was elaborately discussed in my previous blog, “Daily Routine – What’s your choice? Is it as per the natural rhythm or against it? The way you handle your life, your health, and your potential is solely your choice. Your own responsibility demands you to make a well-informed choice.”
(Ref:https://pavaiarun.blogspot.com/2024/05/daily-routine-whats-your-choice-as-per.html)
The same was re-insisted by a senior consultant physician, at a well-known hospital in Hyderabad. He says, “Sleeping very late every day can not only cause a cascade of stress and metabolic issues but is also linked with various mental health disorders such as increased anxiety, depression, and bipolar disorders. The natural repair cycle that occurs during sleep is hampered when people sleep late. Over all life span is decreased in those that are chronically sleep deprived and go to bed later”.
The habit of consistently sleeping after midnight has an impact on our long-term health like the risks of an increased level of cholesterol and hypertension, overall mental and physical well-being causing poor focus and impaired memory, along with inhibited learning. Also, that can disrupt the body’s natural circadian rhythm and that will affect the regulation of essential functions such as hormone release, metabolism, and body temperature. This might contribute to weight gain, insulin resistance, and an increased risk of metabolic disorders.
In October 2022, I read an article in Hindustan Times on going to Sleep late at night is harmful to our heart. A Few points from that:
Sleep plays a very important role in the health of the body, which allows recreation as well as redistribution of energy and the thoughts and experiences of a particular day. We have seen that there is a reduction of stress, which is there in the central nervous system hence, having a reasonable amount of uninterrupted sleep is a prerequisite for maintaining adequate function and mental awareness the very next day.
Highlighting that sleep is related to your biorhythms, which control your heart rate as well as your blood pressure, which is a very important part of sleep regulation, A Doctor said,
“Sleep also regulates the hormones of the body and also in regulating the hormones of food cravings. So we commonly see that people who stay awake late always have midnight hunger pangs. This is because of an increase in hormones, which will stimulate your stomach to contract and ask and cause hunger pangs. This hormone is also related to the metabolism of fat and carbohydrates and the abnormal amount of it can always cause changes in the requirement of insulin. Such patients will hence be predisposed to pre-diabetes as well as full-blown diabetes.”
A Doctor
A research finding showed that people who sleep less, live less. Asserting that sleeping is not a luxury but a necessity, Dr Ruchit Shah said,
“We strongly emphasize that sleeping on time every day is important. Achieve at least seven to eight hours of sleep a day. Switch off all electronic devices 30 to 60 minutes before you sleep. Avoid the use of caffeine or intoxicating substances one hour before sleeping, have a healthy diet, and also take adequate exposure to daylight. Sleep deprivation for a day or two may not be harmful. It can be easily coped up but if there’s sleep deprivation for months or years, this can lead to compromised heart health and early death and a lot of diseases.”
Dr Ruchit Shah
Recently, I saw a YouTube short video by a doctor on the aftereffects of going to sleep after eleven at night. She was literally threatening those who were awake till late at night. She mentioned in her talk there is a very high possibility of impaired cognitive function, meaning difficulties in concentration, memory retention, and overall memory alertness.! Also, she added, the complete immune system weakens, making the body get infected easily. She concluded staying up late at night sleep increases the levels of stress hormones thus there is a significant increase in stress, anxiety, and weight gain also!
There was another study in 2018 that also says people who like to stay up late and have trouble getting out of bed in the morning have a 10% higher risk of dying sooner than people who have a natural preference for going to bed early and rising with the sun.
I am not just threatening you! These are all the facts and only facts!
If you are in the same boat, do not worry. You can overcome this by following certain practices. Make sure you are going to bed and wake up in the morning at the same time, even on holidays to set a routine that will regulate your biological clock. Secondly, reduce using electronic devices at least an hour before going to sleep and inculcate some calming habits like reading books or doing meditation, etc. Also, be mindful of your food intake during the night, you can avoid heavy dinners to ensure a good sleep, and that too early dinner around 07.00 and not later than 08.00 pm.
By following these you can create the right sleep-wake cycle and enjoy the benefits of that!
