Chronic sleep debt is widespread but also an underestimated problem in today's day and age to hustle-bustle. What many momentarily forget is how it can have serious effects on their health in the long run. Chronic sleep debt builds up when one persistently sleeps fewer hours than the body requires, creating a debt that can quietly drain physical and psychological health.
Now you must think that this is a frequent complaint by you, your sibling or perhaps a friend . Well, it is true that with the current 70-hour a week work culture, chronic sleep debt is more than ever prevailing hence, it is all the way more crucial to address it and take necessary preventative measures. In order to understand its depth, we spoke to our expert, Dr Shrey Kumar Srivastav, Senior Consultant and General Physician, Sharda Hospital - Noida, and he explained different ways chronic sleep debt can affect your health and shared tips to counteract its damaging effects.
How Chronic Sleep Debt Is Quietly Harming Your Health
In the words of Dr Srivastav, here’s how he explained chronic sleep debt to us. “The human body needs a certain quality and quantity of sleep in order to perform at its best, normally seven to nine hours for adults. When the need is not fulfilled, the body makes up for it by mounting sleep debt, which has a variety of negative health outcomes,” he highlighted. Here is what happens:
1. Brain Fog and Impaired Performance
Probably one of the most direct effects of chronic sleep debt is a decrease in cognitive ability. Sleep is important for memory consolidation, learning, and solving problems and lack of sleep can cause trouble concentrating, decreased alertness, and deteriorated decision-making. According to Dr Srivastav, it can impact academic performance and work output over time and even raise the risk of accidents.
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2. Mood Swings and Mental Ills
Furthermore, long-term sleep debt has significant effects on mental well-being. Research established a direct correlation between sleep loss and heightened susceptibility to mood disorders like depression and anxiety. Sleep is vital in maintaining the balance of neurotransmitters that affect mood, and insufficient sleep has the potential to upset this equilibrium. People with chronic sleep debt tend to be more irritable, stressed, and emotionally labile.
3. Compromised Immunity
In addition to cognitive and mental well-being, chronic sleep debt also takes a serious toll on physical health. It can impair the immune system, leaving people vulnerable to infection and disease. Sleep is when the body repairs and regenerates itself, and failing to get proper sleep can impair these crucial processes.
4. Increased Risks of Chronic Diseases
Chronic sleep deficit has even been associated with rising rates of chronic diseases. Studies point towards a link between inadequate sleep and illnesses such as obesity, diabetes, and heart disease. Lack of sleep can affect hormone regulation, causing heightened hunger, insulin resistance, and raised blood pressure.
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How To Reverse Chronic Sleep Debt?
“Curing chronic sleep debt involves an integrated approach,” Dr Srivastav pointed out. Prioritisation of sleep through the creation of a regular sleep routine, the establishment of an ideal sleep environment, and relaxation training before going to bed can enhance sleep. Further, restrictions on the consumption of alcohol and caffeine, particularly before bedtime, can enhance quality sleep. In case of prolonged sleep issues, professional assistance from a doctor or sleep expert becomes indispensable.
Bottomline
Chronic sleep debt is a silent killer that can subtly erode the health of an individual. Realising its harmful impact on cognitive function, mental health, and physical health is the starting point in preventing its influence. Experts suggest prioritising sleep and cultivating healthy sleep habits as it can allow you to protect your health and reach your maximum potential for a dynamic and rewarding life without compromising the health.