PT Health Watch: How lack of sleep affects your health

For many people, staying awake late into the night has gradually become part of everyday life. Some see it as a sign of productivity, dedication, or the demands of modern living.

In some workplaces and social circles, sleeping late is even associated with ambition and hard work.

According to reports by the World Health Organisation (WHO), modern lifestyles, shift work and other factors have contributed to changes in sleep patterns, raising concerns about inadequate sleep and sleep disorders.

Speaking with PT Health Watch, Habeeb Sulaiman, a medical doctor and clinician-researcher at Ikire Mercy Clinic Foundation, warned that sleep should be treated as a health priority.

“In a society where productivity is increasingly measured by how much work people accomplish within a day, sleep is sometimes treated as expendable. It should, however, be treated as a priority,” Mr Sulaiman said.

Mr Sulaiman explained that consistently sacrificing sleep could undermine the very health and productivity people are trying to protect.

“Sleeping adequately is not laziness, a luxury or a waste of productive hours. It is a biological necessity,” he clarified.

According to him, the question should not be how many hours people can afford to stay awake, but whether they give their bodies enough time to recover, regulate, and function properly.

He added that when the body is repeatedly denied adequate sleep, essential biological processes can be disrupted, increasing the risk of several health problems.

How much sleep does the body need?

The amount of sleep required varies according to age, individual circumstances, and health conditions.

According to the United States Centres for Disease Control and Prevention (CDC), adults aged 18 to 60 should generally sleep for at least seven hours each night, while teenagers aged 13 to 17 require between eight and 10 hours.

Mr Sulaiman explained that occasionally getting seven hours of sleep does not necessarily compensate for prolonged insufficient rest.

Sleep deprivation occurs when individuals consistently get less sleep than their bodies need. It can also result from poor sleep quality, frequent interruptions, or irregular sleeping patterns.

He identified several consequences of inadequate sleep, including impaired brain function, weakened immunity, cardiovascular diseases, metabolic disorders, hormonal imbalance, and reproductive health challenges.

Increased risk of cardiovascular diseases

Mr Sulaiman explained that a major health concern linked to inadequate sleep is its impact on cardiovascular health.

During normal sleep, heart rate and blood pressure generally decrease, allowing the cardiovascular system to rest.

However, consistently inadequate sleep can disrupt this restorative process. Research has associated chronic insufficient sleep with increased risks of high blood pressure, heart disease and stroke.

He added that sleep deprivation could contribute to inflammation, changes in blood vessel function and disturbances in the body’s stress-response system.

According to the National Heart, Lung, and Blood Institute (NHLBI), sleep deficiency is associated with an increased risk of several chronic health conditions, including cardiovascular diseases.

Impaired brain function

Mr Sulaiman warned that the brain is among the organs most immediately affected by inadequate sleep.

Sleep plays an important role in learning, memory consolidation, decision-making and emotional regulation.

During sleep, the brain processes information gathered throughout the day and strengthens important neural connections.

He explained that people experiencing sleep deprivation may struggle to concentrate, remember information, solve problems or make sound decisions.

They may also experience slower reaction times and reduced alertness. For students, this can affect learning and academic performance.

For journalists, drivers, healthcare workers and other professionals whose responsibilities require sustained attention, the consequences could extend beyond individual productivity and become public safety concerns.

Severe sleep deprivation can also cause brief episodes of involuntary sleep, commonly called microsleeps, which can be particularly dangerous when driving or operating machinery.

He added that people who sacrifice sleep to get more done may become less productive because their brains are not functioning optimally.

Hormonal imbalance and reproductive health

Mr Sulaiman explained that sleep also plays an important role in regulating hormones responsible for several bodily functions, including reproduction.

“The body’s hormonal systems operate according to biological rhythms, many of which are influenced by the sleep-wake cycle. Disrupted sleep patterns may affect the regulation of hormones involved in reproductive function,” he said.

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In women, sleep disturbances have been associated with menstrual irregularities and changes in hormonal regulation, although the relationship is complex. In men, inadequate sleep may also affect reproductive hormones, including testosterone.

He added that disrupted sleep could influence stress hormones and metabolic processes, potentially creating additional challenges for reproductive health.

He advised individuals experiencing persistent sleep problems alongside menstrual or other reproductive concerns to seek appropriate medical evaluation rather than assuming sleep deprivation is the only explanation.

Solutions to health problems

According to Mr Sulaiman, improving sleep habits can support better physical and mental health.

“People who have been consistently sleeping inadequately can begin by establishing regular sleeping and waking times, creating a comfortable sleeping environment and reducing activities that interfere with rest,” he advised.

He also recommended limiting caffeine, especially later in the day, avoiding heavy meals close to bedtime, and reducing exposure to stimulating activities before sleep.