Sleep is not just rest—it's a time when your body goes into repair mode. From healing muscles and balancing hormones to boosting immunity and processing memories, quality sleep is vital for every aspect of health. However, due to late-night screen time, work stress, and lifestyle habits, many people are not getting the recommended 7–9 hours of sleep per night. This ongoing sleep deprivation can slowly lead to a range of serious health conditions.

Dr. Ajit Kumar, from the Department of Medicine at GTB Hospital, Delhi, explains the major risks linked to chronic sleep deprivation:

1. Cognitive and Neurological Issues

The first sign of poor sleep is usually felt in the brain. Lack of sleep affects concentration, mood, and decision-making abilities. Over time, it can lead to:

• Brain fog

• Memory loss

• Reduced thinking ability

• Irritability and stress
  Sleep-deprived individuals are also more likely to make mistakes and are at higher risk of accidents.

2. Heart Problems

During deep sleep, your body regulates blood pressure. Inadequate sleep can lead to hypertension, increasing the chances of:

• Heart attack

• Stroke

• Irregular heartbeat (arrhythmia)

3. Diabetes Risk

Sleep helps regulate insulin sensitivity. When sleep is consistently compromised:

• The body’s ability to use insulin drops

• Blood sugar levels rise

• Risk of developing type 2 diabetes increases

4. Weight Gain and Obesity

Lack of sleep slows down metabolism and disturbs hunger-related hormones like leptin and ghrelin, leading to:

• Increased cravings

• Overeating

• Unwanted weight gain

5. Weakened Immune System

Your immune system repairs and strengthens itself during sleep. Without enough rest:

• Your body can't defend against infections effectively

• You may frequently fall sick with cold, cough, or flu

6. Skin Problems

Poor sleep shows up on your face. You might notice:

• Dark circles

• Dull, dry skin

• Increased acne or breakouts
  Sleep also plays a role in collagen production, which keeps your skin firm and youthful.

Tips to Improve Sleep Naturally

To reduce your risk of these health issues, adopt better sleep hygiene:

• Practice meditation or deep breathing before bed to relax the mind

• Avoid screens (phones, laptops, TVs) at least 1 hour before sleeping

• Limit caffeine intake (tea/coffee) in the evening

• Stick to a routine — go to bed and wake up at the same time daily

• Consult a doctor if sleep problems persist