With the ongoing pace of the world, there are a few people, who claim to be a night owl and would stay awake all night and sleep after midnight. They often sacrifice important sleep hours for work, socialising, or screen time. While this might seem okay at first, regularly going to bed late can seriously harm both mental and physical health.
Our brains need a regular sleep schedule to function well. When we disrupt this routine, the effects can be significant. Regarding the same, an expert recommended getting 7-9 hours of sleep each night for optimal health and performance.
Effects of Sleeping After Midnight on Brain Function and Health
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Many people enjoy the quiet and calm of the midnight hour. However, consistently going to bed after midnight can lead to serious issues for both our mental and physical well-being. Dr Saurabh Sethi, Gastroenterologist, Hayward Clinic, California, explained how staying up late at night affects us. He shared the problems that might happen in our brains and affect overall health.
Weight Gain
One of the primary consequences of inadequate sleep is weight gain. “you might gain weight,” said Dr Sethi. According to a study, sleep deprivation disrupts the balance of hormones that regulate appetite, specifically leptin and ghrelin. This hormonal imbalance can lead to increased feelings of hunger and cravings for high-calorie foods, particularly late at night.
Mood Regulation
Sleep is crucial for emotional stability. Lack of sleep has been linked to increased irritability and mood swings due to overstimulation of the amygdala, the brain's emotional centre. Research from UC Berkeley found that sleep deprivation leads to a shutdown of the medial prefrontal cortex, which helps manage anxiety, resulting in heightened emotional responses. Another research also suggests that individuals who go to bed after 1 a.m. report poorer mental health outcomes compared to those who adhere to earlier bedtimes.
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Stress Levels
Not getting enough sleep can raise stress levels a lot. When you don’t sleep well, your body produces more cortisol, which is the main stress hormone. High cortisol levels can make you feel more stressed and can lead to serious health problems over time, like heart issues and a weaker immune system.
Cognitive Impairment
Sleep is essential for cognitive function. Poor sleep quality affects attention span, problem-solving abilities, and decision-making skills. The frontal lobe (part of the brain) becomes less active when sleep-deprived, akin to being intoxicated. This results in impaired judgment and an increased likelihood of making poor choices. Additionally, chronic lack of sleep may contribute to long-term cognitive decline and increase the risk of neurodegenerative diseases like Alzheimer's.
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Conclusion
To reduce the negative effects on health and well-being, establish a consistent bedtime routine. Aim to get enough rest before midnight. Prioritising 7-9 hours of quality sleep each night can improve hormone balance, mood stability, stress management, and cognitive performance.
Research and experts highlight how important sleep is for overall health. Adopting healthier sleep habits can bring significant benefits for both mental and physical well-being. By sharing this knowledge with loved ones, we can encourage them to prioritise their sleep health too. Together, we can create a culture that values rest as a key part of a healthy lifestyle.