From anxiety to reduced brain functions: Beware of these health risks of staying up late

Sleep is crucial for cognitive functions, including attention and focus. (Image: Canva)

Consistently sleeping on time offers numerous benefits for both mental and physical health. It enhances cognitive functions, such as attention, memory, and decision-making. Adequate sleep also promotes effective emotional regulation and supports a healthy immune system. Prioritising a regular sleep schedule contributes to overall well-being and optimal functioning throughout daily activities. Regularly staying up late can have several psychological and physiological impacts. Here are some key changes that can occur when you stay up late, according to Mumbai-based somnologist Dr Krishna Kumar.

Cognitive impairment:

Attention and focus: Sleep is crucial for cognitive functions, including attention and focus. Lack of sleep impairs the brain's ability to concentrate, process information, and perform tasks requiring sustained mental effort. This can lead to decreased productivity and increased errors in work or daily tasks.

Memory: Sleep is essential for memory consolidation, which is the process of transferring information from short-term to long-term memory. Insufficient sleep disrupts this process, making it harder to remember new information and retrieve stored memories.

Decision-making: Cognitive functions related to decision-making and problem-solving are affected by sleep deprivation. Individuals may struggle with making sound decisions, weighing options poorly, and exhibiting reduced problem-solving skills.

Mood disturbances:

Irritability: Lack of sleep can lead to increased irritability and frustration. Small annoyances may feel more significant, and individuals might react more aggressively or defensively.

Mood swings: Sleep deprivation can cause fluctuations in mood, leading to periods of extreme highs and lows. This can affect personal relationships and overall emotional stability.

Stress: Chronic sleep deprivation can heighten stress levels, making it harder to manage daily stressors and leading to a more overwhelmed and anxious state.

Increased risk of mental health disorders:

Depression: Persistent sleep problems are closely linked to depressive symptoms. Lack of sleep can exacerbate feelings of sadness, hopelessness, and a lack of interest in activities.

Anxiety: Chronic sleep deprivation can increase anxiety levels, making individuals more prone to worrying excessively and experiencing a generalised anxiety disorder.

Bipolar disorder: For those with bipolar disorder, irregular sleep patterns can trigger manic or depressive conditions, exacerbating the condition.

Decreased emotional regulation:

Emotional reactivity: People who are sleep-deprived may find it harder to manage their emotions. They might have a heightened emotional response to everyday situations and struggle to maintain emotional balance.

Impulsivity: Lack of sleep can lead to increased impulsivity, where individuals may act on emotions without considering consequences, potentially leading to regretful actions or decisions.

Also see | Health benefits of sleep: Deep, restorative sleep matters more than hours spent in bed

Altered brain function:

Executive function: Areas of the brain responsible for executive functions, such as the prefrontal cortex, are particularly affected by sleep deprivation. This can impair planning, organisation, and complex decision-making.

Emotional processing: The amygdala, part of the middle brain that is involved in processing emotions, becomes more reactive when sleep-deprived, leading to increased emotional responses and difficulty regulating emotions effectively.

Reduced stress tolerance:

Stress response: Sleep deprivation can lower the threshold for stress responses, making individuals more sensitive to stressors and less capable of handling stress in a healthy manner.

Coping mechanisms: With inadequate sleep, the brain's ability to use effective coping strategies is diminished, which can lead to dependency on unhealthy coping mechanisms, such as substance abuse or avoidance.

Impaired judgement and risk-taking behaviour:

Judgement: Sleep deprivation affects the ability to make sound judgements, leading to poor decision-making and potentially dangerous behaviour.

Risk-taking: There is an increased tendency to engage in risky behaviours, such as reckless driving or risky financial decisions, due to impaired judgement and diminished risk assessment abilities.

Disrupted circadian rhythms:

Internal clock: The circadian rhythm regulates sleep-wake cycles, body temperature, and hormone release. Irregular sleep patterns disrupt this rhythm, leading to sleep difficulties and an overall misalignment with the natural day-night cycle.

Health implications: Disrupted circadian rhythms can affect overall health, leading to problems like metabolic disorders, cardiovascular issues, and weakened immune function. This misalignment can also contribute to chronic fatigue and general malaise.