Khaberni - In our fast-paced world, sleep deprivation has become a common issue, whether it's due to watching television, browsing social media, chasing work deadlines, or simply lying awake due to overthinking, sleep is often the first to be neglected.
According to the Indian Express, based on the 2025 sleep statistics report, about one-third of adults worldwide get less than the recommended 7 hours of sleep at night.
Sleep deprivation has unavoidable direct effects, such as fatigue, poor concentration, mood swings to disrupting an entire day.
Disruption of brain capabilities
To understand the magnitude of the damage that sleeping only two hours per night for a long period can cause, Dr. Neetu Jain, senior Consultant in Pulmonary and Critical Care and Sleep Medicine at PSRI Hospital, states, "Sleeping for this limited period significantly disrupts the brain's functioning capability."
She adds, "The brain struggles to process information efficiently, leading to impaired memory and concentration." And physically, "the body experiences hormonal imbalance - cortisol levels rise, increasing stress, while immunity weakens."
She also warns that 'even one night of severe sleep deprivation can impair coordination and judgment, similar to mild alcohol poisoning.'
Decision-making
When the brain is continuously deprived of sleep, Dr. Jain explains that "chronic sleep deprivation reduces the activity of the frontal cortex - the part responsible for logic, judgment, and emotional regulation - while excessively stimulating the amygdala, which controls feelings like anger and fear."
As a result, "people become more emotional, anxious, and prone to mood swings." And "their decision-making becomes impulsive, and they find it difficult to manage conflicts or stress calmly."
Speed of effects onset
Dr. Jain draws attention to the rapid onset of the effects of sleep deprivation, which takes just a few days.
She points out that "the skin becomes pale with reduced collagen production, and blood vessels under the eyes become more prominent, causing dark circles."
She adds that "hormonal imbalances can also lead to weight fluctuations, as sleep deprivation increases the hunger hormone (ghrelin) and decreases the satiety hormone (leptin), resulting in overeating."
Long-term risks
Dr. Jain warns that long-term sleep deprivation increases the risk of high blood pressure, heart disease, diabetes, depression, and memory loss.
She explains that "the brain's ability to detoxify diminishes, which may contribute to cognitive decline and increase the risk of neurodegenerative disorders like Alzheimer's."
She continues, "Chronic sleep deprivation also weakens emotional resilience and increases the risk of anxiety and burnout."
Compensating for sleep deficit
For those who have no choice but to sleep for very short durations, Dr. Jain says, "A short nap of 20-30 minutes, drinking water, eating balanced meals, and exposure to natural light can help maintain alertness temporarily."
However, she emphasizes that "these are just temporary solutions, and cannot substitute for proper sleep."
She advises those who sleep for few hours to gradually increase their sleep duration by 30 to 60 minutes daily, maintain a consistent sleep schedule, and avoid caffeine or screens before bedtime.
