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Role of Healthy Sleep in the prevention of disease

Do you know that quality sleep helps in maintaining your physical and mental health and significantly influences your overall wellbeing? Insufficient sleep is a primary reason for many diseases. The fast-paced modern life barely gives time for the body and brain to rest. Prolonged inadequate sleep is linked with increased health-related risks such as obesity, cardiovascular issues, immune responses, emotional wellbeing and a lot more. A healthy sleep is important to stay in best health as it improves health, mood and brain functioning.


This blog lets us explore in depth the significance of healthy sleep, recommended hours of sleep across various life stages, impact of insufficient sleep and few tips for healthy sleep for disease prevention. 


Importance Of Healthy Sleep 


Getting healthy sleep has become a challenge these days with hectic work schedules and modern lifestyles. Restful and adequate sleep is essential for improving cognitive functions, supporting physical health, and maintaining emotional spirit. A healthy sleep mandates appropriate timing, quality, and sleep disorders.


Get rid of all chronic diseases such as cardiovascular disease, depression, heart disease, type 2 diabetes and more with healthy sleep.


Recommended Hours Of Healthy Sleep For Different Stages Of Life 


Do you know the recommended sleep duration for individuals from babies to seniors at different life stages? Uncover the ideal healthy sleep schedule for babies, adults, children and seniors and maintain your health.


  • 14 to 17 hours of sleep a day is recommended for newborn
  • 12 to 16 hours of sleep a day is recommended for babies
  • 11 to 14 hours of sleep a day is recommended for toddlers
  • 10 to 13 hours of sleep a day is recommended for pre-schoolers
  • 9 to 12 hours of sleep every night is recommended for school-aged children
  • 8 to 10 hours of sleep each night is recommended for teenagers
  • Adults finally need 7 hours of healthy sleep every night


It is important to follow healthy sleep hours suggested for every stage of life for a productive and vibrant life. Quality sleep ensures individuals handle each day with concentration, energy and spirit.


Disease Prevention With Healthy Sleep 


It is a well-known fact that lacking healthy sleep opens doors to many lifestyle diseases such as Blood pressure, diabetes, heart diseases, and obesity. Such diseases minimize your life expectancy. Let us dig in deeper and learn about the various diseases that occur due to lack of sleep.


  • Diabetes 

Lack of healthy sleep is linked to insulin resistance, where body cells are less reactive to insulin. Insulin is necessary for regulating blood sugar, and as the cells repel its effects, there is an increase of glucose in the bloodstream, increasing the risk of type 2 diabetes.


  • Less sleep escalates the cravings for high-sugar and high-fat foods, leading to diabetes.  
  • As an individual experiences healthy sleep, there is a slowdown of the nervous system, mandating less glucose for the brain. Moreover, growth hormone production increases and stress hormone decreases. On the other hand, inadequate sleep lessens glucose regulation and enhances stress hormones.
  • Poor sleepers tend to consume more calories, which hinders their circadian rhythm, resulting in weight gain and decreased levels of insulin and blood glucose.


  • Heart disease 

Studies reveal that poor quality sleep leads to innumerable cardiovascular diseases such as stroke, coronary heart disease, irregular heartbeat, etc. Take a look at the few ways that contribute to heart disease to lack of healthy sleep.


  • High blood pressure or hypertension: Lack of proper sleep elevates blood pressure, which in turn increases the risk of hypertension. When high pressure prolongs, it's considered a key risk factor for stroke and heart disease.
  • Increased inflammation levels: Inflammation is a significant factor for stroke and heart disease. Inflammation increases in people who lack healthy sleep. CRP or C reactive protein is released during stress, which leads to heart disease.
  • Disturbed cardiovascular function: Lack of proper sleep leads to decreased heart rate variability, irregular heartbeats or arrhythmias and other disturbances to the heart, which results in heart problems.


  1. Obesity

Research reveals that people with unhealthy sleeping patterns of less than 6 hours develop a higher BMI or body mass index than those who go for a healthy sleep of 8 hours per night with lower BMI. A higher BMI of 30 and above pushes you into the obese category. Poor-quality sleep or less sleep puts not only adults but also children at risk of obesity. Lacking healthy sleep leads to


  • Increased insulin secretion, in turn, regulates glucose metabolism and encourages fat storage.
  • More stress hormones called cortisol are produced.
  • More amount of hunger-stimulating hormone called ghrelin is secreted, leading to increased food cravings.
  • The Leptin hormone, which controls energy balance by preventing hunger and reducing fat storage, is less produced.


A Few Tips For Improved Sleep


  • For enjoying healthy sleep, and disease prevention adopting good sleep habits and creating an improved sleep environment is mandatory. Follow the below mentioned tips for improved and healthy sleep.
  • Follow a consistent sleep schedule even on weekdays to maintain a healthy sleep and wake cycle.
  • Limit your exposure to screens such as tablets, laptops, mobile phones and computers before bedtime, as the blue light disturbs the sleep hormone called melatonin.
  • Keep away from nicotine, caffeine, and heavy meals before bedtime, as they hinder your sleep pattern.
  • Regular physical activity helps you achieve healthy sleep




Healthy sleep should be a priority in every individual’s life for a happy, productive and healthier life. Proper sleep is the cornerstone for any individual's overall health and prevents diseases. For individuals who desire to stay as fit as a fiddle, 7 to 8 hours of sleep is perfect. Investing in sufficient and healthy sleep empowers us to a healthy life. Promote wellness and get rid of diseases like diabetes, heart disease and obesity by enjoying healthy sleep.

Dr. Tanay Joshi
Respiratory & Sleep Medicine
Meet The Doctor
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