Sleep deprivation linked to heart, weight and mental risks

If you are regularly sleeping past midnight and getting less than the recommended seven to eight hours of sleep, it may be time to rethink your routine. Chronic sleep loss doesn’t just leave you groggy, it can silently trigger serious long-term health problems.

HT Lifestyle spoke with Dr N Sandeep, consultant cardiologist at Manipal Hospitals, who highlighted the cascading effects of insufficient sleep on the body.

1. Weight Gain and Metabolic Issues

Poor sleep disrupts the balance of hunger hormones, ghrelin and leptin. Ghrelin rises, increasing appetite, while leptin drops, reducing the feeling of fullness. “This makes you crave high-calorie foods, snack more often, and gain weight more easily,” Dr Sandeep explained. Over time, this can slow metabolism, reduce insulin sensitivity, and increase the risk of obesity and type 2 diabetes.

2. Weak Immune System

Deep sleep is essential for the production of cytokines—proteins that fight infections and reduce inflammation. Chronic sleep deprivation suppresses these protective responses, leading to frequent colds, slower recovery, and heightened inflammation, making the body more vulnerable to illnesses.

3. Cardiovascular Problems

Sleep loss affects key drivers of heart health, including blood pressure, insulin resistance, and systemic inflammation. “Getting less than six hours of sleep nightly can increase the risk of high blood pressure, heart attacks, and strokes,” Dr Sandeep warned.

4. Mental Health Concerns

Sleep deprivation spikes cortisol, the stress hormone, putting you at risk of anxiety, irritability, and concentration difficulties. It can also impair decision-making and overall psychological well-being.

Dr Sandeep emphasizes that sleep should be viewed as an essential health habit rather than a luxury. “Prioritizing consistent, quality sleep can protect your heart, mind, and immune system, and reduce the risk of chronic diseases,” he said.