Who here are night owls?
We believe that we cannot sleep early because we’re used to it, and think it’s okay to continue. In fact, you might feel cranky in the morning. But what’s the reason behind this? Is it normal?
In our brain, there’s a section called the prefrontal cortex, responsible for controlling emotions. When you don’t get the recommended 7–8 hours of sleep, your prefrontal cortex becomes weaker, making it harder to regulate emotions, leaving you moody and impulsive.
Many people overlook the science behind sleep deprivation and think it’s not important to get good quality sleep. But here’s what happens when you don’t:
Memory issues and poor concentration
- Lack of sleep raises stress hormones like cortisol, which interferes with the hippocampus which is the brain’s memory center.
Weakened immunity
- During deep sleep, your body produces T-cells (lymphocytes) and cytokines that help fight infections. Without enough rest, your body makes fewer of them.
Weight gain
- Poor sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), making you hungrier and less satisfied after eating.
Increased risk of diabetes
- Sleep deprivation disrupts insulin production and secretion, which is crucial for lowering blood sugar.
Higher risk of heart disease
- Poor sleep raises cortisol and inflammation, which damage blood vessels and promote plaque buildup. Along with higher blood pressure and weight gain, this raises your heart disease risk.
Low sex drive
- Lack of sleep reduces testosterone in men and estrogen in women, both essential for libido and sexual function. Fatigue shifts your body’s focus to survival, not reproduction.
Lack of sleep also lowers productivity, especially when work requires focus. Worse, it can cause microsleep, which is extremely dangerous if it happens while driving, leading to fatal accidents.
Awareness about sleep is still lacking, and many people don’t take it seriously. It may seem trivial, but poor sleep can deeply affect quality of life. Many of us drag out bedtime by endlessly scrolling social media or binge-watching. This “me time” often replaces actual rest.
How to Ensure Good Quality Sleep?
1. Maintain a sleep schedule
- Help your body’s biological clock stay on track.
- Set a consistent bedtime and wake-up time.
- Aim for 7–9 hours of uninterrupted sleep each night.
2. Create a bedtime routine
- Signal your body, it’s time to rest at least 30 minutes before sleep.
- Take a warm shower, read a book (not on your phone), or practice relaxation like stretching, deep breathing, or meditation.
3. Optimize your sleep environment
- Keep your bedroom dark and quiet.
- Use blackout curtains or an eye mask.
- Minimize electronic distractions.
4. Be mindful of your diet
- Avoid caffeine or alcohol before bed.
- Don’t overeat at night, as it may cause discomfort.
- Limit fluid intake to prevent frequent bathroom trips.
These tips can help improve sleep, but if you struggle with conditions like sleep apnea or chronic insomnia, it’s best to seek professional help from a doctor or clinical psychologist.
