Sleep is when the brain and body recover after a day of activity. During deep sleep, the brain consolidates memories, processes information, and eliminates metabolic waste products accumulated in nerve cells. Many hormones involved in immune regulation, metabolism, and tissue repair are also secreted more strongly during sleep.

Doctor Hoang Quyet Tien, from the Medical Information Center, Tam Anh General Hospital TP HCM, stated that prolonged insomnia and poor sleep quality can increase the risk of many chronic diseases and reduce quality of life.

Cognitive decline

The brain is one of the first organs affected by sleep deprivation. During deep sleep, the brain consolidates memories, processes information, and increases the activity of the glymphatic system (brain's lymphatic system) to remove metabolic waste. The glymphatic system is the brain's specialized network for filtering and eliminating waste. When sleep is shortened, concentration, memory, information processing speed, and executive function decline, increasing the risk of cognitive impairment.

A doctor at Tam Anh General Hospital advises a patient. Photo: Hospital provided

Increased risk of metabolic disorders, cardiovascular disease

Sleep deprivation over-activates the sympathetic nervous system, keeping heart rate and blood pressure high, even when the body needs rest. Concurrently, increased cortisol levels due to lack of sleep promote prolonged inflammatory responses, and reduced insulin sensitivity leads to metabolic disorders.

Short sleep also unbalances leptin and ghrelin, two hormones that control hunger and fullness. People who sleep less often crave sugary and fatty foods, which can lead to weight gain, obesity, and an increased risk of stroke and type 2 diabetes.

Weakened immune system

During sleep, the body increases the production of cytokines, immune signaling substances that protect and regulate the activity of many immune cells. Prolonged sleep deprivation reduces resistance, making individuals more susceptible to virus and bacteria attacks, and extending recovery time after illness.

Endocrine disorders

Many hormones are regulated by the sleep-wake cycle. Sleep deprivation increases cortisol, reduces growth hormone secretion, and disrupts the hunger and fullness hormones, leptin and ghrelin. These changes affect energy metabolism, tissue recovery, and weight control.

Insomnia also reduces testosterone in men and affects estrogen in women, disrupting the circadian rhythm of many other hormones. This causes prolonged fatigue, reduced work performance, and a lower quality of life.

Sleep affects almost every organ in the body, from the brain and cardiovascular system to the immune and endocrine systems. Therefore, everyone needs to maintain adequate sleep duration.

Doctor Tien advises everyone to go to bed and wake up at the same time every day, including weekends, limit heavy meals in the evening, and avoid caffeine after 16h.

Regular supplementation with natural extracts like blueberry and ginkgo biloba can help combat free radicals, nourish healthy nerve cells, promote better sleep, and enhance concentration.

Dinh Dieu