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For many people, staying up late to do certain things—whether it be scrolling through their phones, finishing work, or simply dealing with a clouded mind filled with endless thoughts—has become part of their daily lives. Think about the times someone says, “just one more episode,” while binge-watching a favorite Korean drama, spending hours scrolling through social media, or cramming an essay due before the night ends. These situations may sound familiar to many. Yet what seems like a harmless habit may actually be damaging the body.
According to the National Institute of Neurological Disorders and Stroke (NIH), getting quality sleep at the right time is as vital to survival as food and water. It plays a crucial role in one’s daily life. When people sleep less, it affects how they function, often resulting in poor concentration and alertness.
The amount of sleep a person needs depends on various factors, one of which is age. Experts from Mayo Clinic provided guidelines for the recommended daily amount of sleep, categorized by age groups. Infants need 12 to 16 hours of sleep, while toddlers aged 1-2 need about 11 to 14 hours. Children aged 3-5 require 10 to 13 hours, and those aged 6-12 need 9 to 12 hours. 8 to 10 hours of sleep is recommended for teenagers aged 13-18, while adults should have at least 7 hours each night.
World Sleep Day Celebration reminds us of the importance of getting enough quality sleep daily and the consequences of neglecting it. Here are 10 effects of unhealthy sleeping habits:
NIH stated that lack of sleep is associated with many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.
On the same data from NIH, it was revealed that sleep deprivation increases the risk of accidents, causing serious injuries and even death. Habitual lack of sleep may lead to microsleeping—an uncontrollable, brief moment of sleep happening when a person is normally awake—causing lapses in attention that can easily lead to accidents.
Cleveland Clinic explained that insufficient sleep harms the body’s natural defenses against infections. Not having enough sleep makes it hard for the immune system to function properly.
According to the Cleveland Clinic, people who do not sleep enough experience changes in their immune system, including a higher pain sensitivity. They may feel discomfort more easily than normal, more intensely, or both.
Experts from the Cleveland Clinic also discussed how inadequate sleep negatively impacts one’s mental health. People who often lack sleep are at higher risk of having symptoms of anxiety and depression, as it is hard for them to express and feel their emotions.
According to Healthline, one effect of sleep deprivation is having problems with focus and learning new things. It can impair a person’s memory, attention, and the brain’s ability to process information.
Sleep helps regulate two of the body’s hormones: leptin, which controls the feeling of fullness, and ghrelin, which controls the feeling of hunger. When someone has an insufficient amount of sleep, these hormones are reduced, often causing overeating, as explained by Healthline.
The same experts from Healthline stated that lack of sleep can make you moody, more irritable, quick-tempered, and emotional. These mood shifts can affect your work performance, relationships, and overall well-being.
A 2023 study showed that people who consistently get enough quality sleep have healthier skin compared to those who do not. Even short-term sleep deprivation reduces skin hydration and elasticity, speeding up visible signs of ageing.
Persistent poor sleep has been linked to a shorter lifespan. The American College of Cardiology found that persistent poor sleep reduces life expectancy by an average of 4.7 years for women and 2.4 years for men.
Evidently, the consequences of sleep deprivation reach far beyond feeling tired the next day—these effects of unhealthy sleeping habits accumulate over time and impact nearly every aspect of one’s life.
In sleep, the usual “quality over quantity” does not apply—humans need both. Getting enough restorative sleep is essential for the body’s overall well-being, affecting almost everything from mind clarity to life longevity. This World Sleep Day, give your mind and body their well-deserved rest and take the first step forward to building healthier sleeping habits and a balanced lifestyle.
Sleep is not a luxury; it is a necessity.
There is a simple yet powerful act a person can do every day: be kind. When was the last time you hugged your parents, checked in on a friend, or smiled at a stranger? These simple acts, which sometimes go unnoticed, can make a big difference in someone’s day—and yours too.
We are often told that it costs nothing to be kind, yet its impact is priceless. Kindness does more than uplift others; it also enriches the one who spreads it.
In this fast-paced world, let us take a moment to remember how fulfilling it feels to show kindness, even in the simplest ways.
Here are five meaningful reasons to keep at it.
A 2021 study by Dr. David Fryburg found that performing acts of kindness is associated with lower cortisol levels, which reduces stress and helps lower blood pressure—improving not only the mental health, but also the physical health of an individual.
According to a study conducted by Datu et al. in 2021, individuals who regularly practice kindness report higher levels of life satisfaction and overall happiness. This, in turn, enhances and boosts their overall well-being.
The Mental Health Foundation reveals that engaging in kind practices such as volunteering, checking on a friend, or even the simplest gestures can reduce symptoms of anxiety and depression. It creates a sense of purpose and belonging, which boosts self-esteem and optimism.
Humans naturally seek connection, and kindness ties these relationships more strongly. In a study, researchers at the University of Ohio found that acts of kindness may enhance social connection and related aspects of well-being more effectively than commonly used behavioral therapy techniques, like cognitive reappraisal.
In the same study at the University of Ohio, it was revealed that kindness can be contagious. Receivers of acts of kindness are likely to pay it forward and be more generous themselves, creating a chain reaction and ripple effect of positivity.
Every act of kindness, no matter the size, helps create a more positive and compassionate world.
If you are unsure how to begin, here are 10 simple acts of kindness you can do starting today.
What feels like a small gesture to you can mean the world to someone else. Keep in mind that you do not need a grand plan to make a difference. You just need the willingness to show up for others.
In a world where anyone can be anything, always choose to be kind.
