BANGKOK, Thailand – People who regularly sacrifice sleep to work, watch television, play games or scroll through their phones could be putting their long-term health at risk, with chronic sleep deprivation linked to heart disease, type 2 diabetes, obesity and mental health problems.
Insufficient sleep affects far more than energy levels. It can slow brain function, impair memory and decision-making, reduce concentration and increase the risk of accidents, including falling asleep unintentionally while driving. It can also leave people feeling exhausted, irritable and less able to manage their emotions.
Repeatedly getting too little sleep may also weaken immune function and disrupt hormones that regulate hunger and fullness. This can increase appetite, encourage unhealthy eating patterns and contribute to weight gain, particularly around the waist.
Health risks associated with chronic sleep deprivation include cardiovascular disease, as inadequate rest can contribute to elevated blood pressure and place additional strain on the heart. It is also linked to impaired blood sugar regulation and a greater risk of insulin resistance and type 2 diabetes.
Sleep loss can disrupt appetite-regulating hormones, increasing the likelihood of obesity. It may also affect emotional regulation and is associated with a higher risk of depression and anxiety.
Sleeping longer at weekends may not make up for lost sleep during the week. Although extra rest can help reduce sleepiness, it cannot fully reverse the effects of ongoing sleep deprivation. Maintaining a consistent sleep schedule is therefore important.
Health guidance recommends that adults aged 18–64 get seven to nine hours of sleep each night, while people aged 65 and older should generally aim for seven to eight hours. Teenagers need eight to 10 hours, school-age children nine to 11 hours, and toddlers aged one to two years 11 to 14 hours in a 24-hour period. Newborns aged up to three months typically need 14 to 17 hours daily.
To improve sleep quality, experts recommend going to bed and waking up at consistent times, keeping the bedroom quiet and comfortable, and avoiding mobile phones and computers for at least 30 minutes before bedtime. Limiting caffeine and alcohol before sleep and avoiding intense exercise close to bedtime may also help.
Even people who feel refreshed after only five or six hours should not assume they are getting enough rest. Individual needs vary, but regularly sleeping too little can have consequences that build over time.
