Daijiworld Media Network – New Delhi

New Delhi, Jul 4: Regularly sleeping for only five to six hours may silently harm the brain and body, increasing the risk of several chronic health conditions, health experts have warned.

Longevity sleep expert Dr Deepika Krishna said that treating five to six hours of sleep as "normal" can adversely affect overall health.

In a recent Instagram video, she said poor sleep affects memory, focus, hormones, mood, metabolism and long-term disease risk.

"Your body can survive on less sleep. That does not mean it can perform well on it. Eight hours of quality sleep is not laziness. It is basic biological maintenance," she said.

Explaining the health impact of chronic sleep deprivation, Dr (Major) Rajesh Bhardwaj, Consultant at Med First ENT Center, said consistently getting only six hours of sleep can disrupt hormonal balance, immune function, metabolism and brain health.

He said inadequate sleep increases the production of stress hormones such as cortisol, making it more difficult for the body to regulate blood sugar levels and appetite.

According to Dr Bhardwaj, women who do not get enough sleep may experience elevated cortisol levels, increased hunger due to changes in appetite-regulating hormones, low energy, poor concentration, mood changes and slower physical recovery.

He added that prolonged sleep deprivation can also affect reproductive hormones, menstrual cycles and overall health.

Dr Bhardwaj said there is strong scientific evidence linking insufficient sleep to chronic conditions such as anxiety, depression, obesity, type 2 diabetes and cardiovascular disease.

He noted that poor sleep may also contribute to hormonal imbalances that can worsen conditions such as polycystic ovary syndrome (PCOS), although sleep is generally one of several contributing factors rather than the sole cause.

While the link between sleep and thyroid disorders is less direct, inadequate sleep can aggravate symptoms and negatively affect metabolic health, he added.

"In general, regularly sleeping six hours or less is linked to a higher long-term risk of several chronic diseases," Dr Bhardwaj said.

He stressed that although improving sleep quality can help reduce some health risks, it cannot replace adequate sleep duration.

To improve sleep quality, Dr Bhardwaj advised maintaining a consistent sleep schedule, avoiding caffeine and heavy meals before bedtime, limiting screen time for at least an hour before sleeping, and keeping the bedroom cool, dark and quiet.

He also recommended regular physical activity, while avoiding exercise immediately before bedtime, and practising stress-management techniques such as meditation and deep breathing.

Short daytime naps of 20 to 30 minutes may help reduce sleep debt without affecting night-time sleep, he said, but cautioned that naps should not become a substitute for adequate rest.

"Consistently sleeping fewer than seven hours should not become the norm. Quality sleep is important, but it cannot fully compensate for insufficient sleep duration," he said.