Inadequate sleep affects the brain, heart & mental health: Experts
Recommend early sleep routines , limiting screen time
Srinagar, Jun 23: Highlighting the critical role of sleep in maintaining physical, mental, and emotional well-being, health experts at Govt. Medical College (GMC) Srinagar have described adequate sleep as “the most powerful natural medicine.”
Dr. S. Muhammad Salim Khan, Professor, Department of Community Medicine, GMC Srinagar said in an advisory that sleep is not a luxury but a biological necessity. “Every hour of lost sleep creates a burden on the brain, heart, metabolism, immunity, and mental health,” he said.
The advisory said that adults between 18 and 64 years of age require 7–9 hours of sleep per night, while older adults aged 65 years and above need 7–8 hours. It added that sleeping less than six hours regularly is associated with several adverse health outcomes.
The health expert said humans are biologically programmed to sleep at night, and routinely sleeping after midnight disrupts the body’s circadian rhythm, which is regulated by the brain’s suprachiasmatic nucleus. “Such disruption can negatively affect multiple body systems over time.”
Khan said common consequences of inadequate sleep include morning fatigue, poor concentration, irritability, mood swings, increased appetite, weight gain, reduced productivity, weakened immunity, and a heightened risk of diabetes and hypertension.
“Long-term sleep deprivation may also increase the risk of depression, anxiety disorders, heart attacks, and strokes.”
He said adequate sleep supports healthy levels of melatonin, which regulates the sleep-wake cycle, serotonin, which influences mood and emotional resilience, dopamine, responsible for motivation and concentration, and oxytocin, which helps strengthen social bonding and empathy.
“Poor sleep, however, can disrupt these chemicals, leading to anxiety, depression, irritability, reduced attention span, social withdrawal, and increased stress.”
The advisory further said sleep deprivation can also reduce insulin sensitivity, increase the risk of Type 2 diabetes, trigger unhealthy cravings, and contribute to obesity.
The advisory also links chronic sleep deprivation to mental health conditions like depression, anxiety disorders, burnout, substance abuse, cognitive decline, and dementia.
It notes that even a single night of poor sleep can significantly increase emotional reactivity, making individuals more vulnerable to stress and interpersonal conflicts.
To promote healthier sleep habits, GMC Srinagar recommends following “Golden Sleep Rules,” including going to bed between 10:30 p.m. and 11:00 p.m., maintaining a regular sleep schedule, keeping the bedroom dark and quiet, exercising regularly, and getting exposure to morning sunlight.
The advisory also urges people to avoid mobile phone screens at least one hour before bedtime, refrain from heavy meals late at night, limit evening consumption of tea, coffee, and nicotine, avoid sleeping pills without medical advice, and discourage the habit of sleeping after midnight.
“Sleep is not a luxury—it is a biological necessity. Every hour of lost sleep is a debt paid by the brain, heart, metabolism, immunity, and mental health,” the public health message said.
