Disrupting the body’s sleep cycle by sleeping in on holidays or weekends may provide temporary relief from stress, but it can lead to long-term health issues if done regularly. According to Doctor Hoang Quyet Tien from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, staying up late and waking up later can disrupt the circadian rhythm, leading to sleep problems such as insomnia, poor sleep quality, and sleep apnea.
These disruptions can also impact biological functions like temperature regulation, metabolism, and immune system function, increasing the risk of inflammation, obesity, and diseases like cardiovascular disease and diabetes. Irregular sleep schedules can also affect stress hormone levels and cognitive function, leading to feelings of restlessness and decreased reaction speed. Circadian rhythm disorders are linked with various sleep disorders as well as mental health conditions and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
To maintain a healthy sleep-wake cycle, it is recommended to aim for 7-8 hours of sleep per night, going to bed around 10pm and waking up between 5-6am. Avoiding late nights and excessive sleeping in can help regulate circadian rhythms. Taking short naps of around 20 minutes and engaging in physical activities can also improve overall well-being. Supplementing with natural nutrients like blueberry extract and ginkgo biloba may enhance brain function and improve sleep quality.
For individuals experiencing chronic sleep issues or insomnia, seeking medical evaluation and treatment is recommended. Proper sleep hygiene including a consistent sleep schedule and healthy lifestyle habits is crucial for overall well-being and disease prevention.