Are you one of those people who thinks you can get by with less than six hours of sleep? If so, you need to be careful. Doctors are warning that not getting enough sleep not only leads to fatigue but also triggers "serious disturbances" within our bodies, increasing the risk of many dangerous diseases. Let's find out what happens to your body when you sleep less.

If you find yourself sleeping less than six hours a day every night because you're using your phone late into the night, trying to finish work, or simply wanting to pass the time, this habit gradually creates a disturbance in your body, the effects of which are felt for a long time. Initially, it may feel like fatigue, irritability, or heaviness, but the real damage has already begun. Let's learn about this from Dr. Ajay Kumar Gupta (Department Head of Internal Medicine at Max Super Speciality Hospital, Vaishali).

Sleep is the body's reset button

Sleep isn't just about rest, it's also a time for the body to repair itself, balance hormones, and cleanse the brain of toxins. When you sleep less than six hours a day, this entire system begins to malfunction.

Imbalance of the hormonal system

Lack of sleep primarily affects the endocrine system, or the hormonal system. Levels of the stress hormone cortisol remain elevated for long periods, keeping the body in constant alert mode. This also affects anxiety, irritability, blood pressure, and appetite. Sleeping less than six hours a day disrupts the body's insulin balance, increasing the risk of type 2 diabetes over time.

Increased burden on the heart

Lack of sleep has the most significant impact on the heart. Research shows that people who regularly sleepless have a higher risk of high blood pressure, irregular heartbeat, and heart attack.

Additionally, lack of sleep increases inflammation in the blood vessels, putting the heart under constant pressure. If someone already has heart disease, sleep deprivation can worsen its effects.

Weak immunity

During deep sleep, the body produces proteins like cytokines, which help fight infection and inflammation. Lack of sleep reduces the production of these proteins. The result is frequent illness and delayed recovery from injuries or infections. Long-term sleep can increase persistent inflammation, which is linked to obesity, arthritis, and metabolic problems.

Impact on memory

The effects of poor sleep are immediately visible on the brain. Just one night of poor sleep can impair attention, reaction time, and decision-making.

Long-term brain debris, including beta-amyloid—a protein linked to Alzheimer's—can't be cleared away. Therefore, chronically poor sleep can accelerate brain aging.

Difficulty controlling mood and appetite

Lack of sleep can disrupt emotional balance. Irritability, mood swings, and difficulty handling stress become common.

Hunger hormones are also disrupted, leading to cravings for sweet, fried, and high-calorie foods. This is why poor sleep can be a major factor in weight gain.

How to improve sleeping habits?

There's no need to make major changes to your life to get good sleep; just a few simple habits are enough:

• Keep your sleeping and waking time the same every day.
• Reduce the use of mobile and screen before sleeping.
• Low light, cool and quiet room improves the quality of sleep.
• Reduce caffeine intake after evening.
• Follow a light relaxing routine before bed.

Sleeping less than six hours puts pressure on almost every organ in the body. In today's busy lifestyle, people often underestimate sleep, but a good night's sleep is the most effective way to maintain the proper balance of energy, health, and longevity.

When the body is well-rested, it functions better, heals faster, and stays healthy longer. So, dedicating time to sleep is one of the easiest and most important investments you can make for yourself.

 PC:Jagran/Neurociti hospital