Modern lifestyles have severely impacted our sleep health with poor sleeping habits becoming a pervasive concern. Increased screen time, social media obsession and demanding work schedules have led to irregular sleep patterns. Additionally, factors like stress, anxiety and caffeine consumption further disrupt sleep quality. As a result, many individuals struggle with insomnia, daytime fatigue and other sleep-related issues, underscoring the need for prioritising sleep hygiene and adopting healthy sleep habits.

In a conversation with Jagran English, Dr. Vikas Mittal, Director – Pulmonologist at the CK Birla Hospital, Delhi explained the silent health risks of a poor sleeping schedule.

Sleep Minimisation

Lack of adequate and timely sleep can lead to what is commonly referred to as sleep minimisation. This can be either short-term or long-term, depending on the duration and consistency of sleep deprivation. Short-term sleep minimisation typically involves a reduction in total sleep time for one or two nights. However, when an individual habitually sleeps less than the amount required for optimal functioning, it is considered long-term sleep restriction or deprivation.

According to the American Academy of Sleep Medicine (AASM) and the Sleep Research Society, adults should regularly get at least seven hours of sleep per night to support overall health and well-being.

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Acute Effects Of Sleep Deprivation

Sleep deprivation can have both acute and chronic effects. In the short term, it impairs cognitive performance, especially during monotonous tasks requiring minimal mental effort. Sleep-deprived individuals may take longer to respond to stimuli and show signs of reduced attention. Mood and judgment are also affected; people often report irritability, poor mood, low energy, decreased libido and impaired decision-making, resembling symptoms of anxiety or depression. Another serious consequence is the occurrence of microsleeps, brief, involuntary episodes of sleep that last a few seconds. These are especially dangerous during activities such as driving where even a three-second lapse can lead to catastrophic accidents.

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Chronic Effects Of Sleep Deprivation

Chronic sleep insufficiency carries broader health implications. It has been linked to increased risk of workplace accidents and reduced job performance. People often experience a decline in quality of life as fatigue limits their ability to engage in enjoyable activities. Additionally, persistent sleep restriction is associated with cardiovascular issues, including a heightened risk of heart disease. It can also disrupt metabolic processes, contributing to obesity, metabolic syndrome, and type 2 diabetes. Weakened immune function and a higher susceptibility to infections like the common cold have also been observed. Moreover, both consistently short and excessively long sleep durations are associated with increased all-cause mortality across various populations.