My Story - Dr Prabath

1. Cardiovascular System

Increased risk of hypertension (high blood pressure)

Elevated risk of heart disease (coronary artery disease, heart attacks)

Higher likelihood of stroke

Increased inflammation contributing to vascular damage

Irregular heart rhythms (arrhythmias)

I can recall a close friend of mine who has Type 2 Diabetes, ischemic heart disease, etc, saying to me, he can sleep when he is dead! He is the typical Western guy, believing that you only live once and sleep is wasted time, but suffering from almost all the harmful effects of lack of sleep and wondering what caused it! So if you don’t want to end up with all the above heart disease and take multiple medications, get at least 7 hours of sleep, as that’s the best medication ever!

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2. Nervous System (Brain and Cognitive Function)

Impaired memory consolidation and recall

Reduced attention, concentration, and alertness

Slower reaction times and impaired decision-making

Decreased problem-solving ability and creativity

Increased risk of mood disorders (depression, anxiety, irritability)

Hallucinations and paranoia in severe or prolonged cases

Increased risk of neurodegenerative diseases (e.g., Alzheimer’s disease)

Impaired motor coordination and balance

Going through the above list, you must feel terrified, so you should be. I have seen countless dementia patients in my life as a general practitioner, and being lifelong poor sleepers is a common denominator among all of them. So if you don’t want to spend the last ten years of your life stuck in a dementia ward at a nursing home, please sleep!

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3. Endocrine System (Hormonal Regulation)

Increased cortisol (stress hormone) levels leading to chronic stress

Disruption of growth hormone secretion (essential for tissue repair and growth)

Altered insulin sensitivity, increasing risk of type 2 diabetes

Imbalance of hunger-regulating hormones (increased ghrelin, decreased leptin) leading to increased appetite and weight gain

Reduced sex hormone levels cause decreased libido and sexual dysfunction

As you can see from the list above, Type 2 Diabetes is the primary chronic disease in the world, and by not sleeping, you are inviting it. It’s no coincidence that shift workers and night shift workers get Type 2 Diabetes way more than daytime workers. Almost all of my shift work patients are overweight, pre diabetic or diabetic, and it’s no wonder that WHO has classified night shift as a carcinogen! So if you want to avoid Diabetes and have a great sex life, please stop reading this newsletter in your bed and sleep

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4. Immune System

Suppressed immune function, reducing the ability to fight infections

Increased susceptibility to common illnesses (colds, flu)

Increased systemic inflammation, contributing to chronic diseases

Over the last 20 years as a doctor, I have recovered from old minor colds, COVID-19, etc, by using sleep as the main medication. Whenever I am down with a viral disease, I make sleeping over 10 hours instead of my usual 7 hours a priority and have almost always woken up the next day cured. Despite this evidence, most of my patients battling a cold don’t sleep enough and end up with a prolonged cold and then request antibiotics, which can’t kill a virus. These patients take various multivitamins to boost their immunity so they can binge-watch Netflix until late at night! They are taking unnecessary supplements and wasting money, when they have a much more potent immune booster within

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5. Metabolic System

Increased risk of obesity due to altered metabolism and appetite regulation

Impaired glucose metabolism and insulin resistance

Increased risk of metabolic syndrome (cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist)

Have you ever seen a fifty-year-old lifelong shift worker or a regular night shift worker slim and healthy? I bet you haven’t! So, unless you don’t want to end up overweight and develop diabetes and hypertension, the moment your boss gives you a pay rise and asks you to be a shift worker, say NO.

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6. Respiratory System

Potential worsening of sleep-related breathing disorders (e.g., sleep apnea)

Reduced respiratory function during sleep, increasing daytime fatigue

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7. Musculoskeletal System

Chronic fatigue and reduced physical performance

Impaired muscle recovery and repair due to reduced growth hormone secretion

Increased perception of pain and lower pain tolerance

Your sleep is the time when most of the repair work is done. Imagine your body as a vehicle speeding all day, and sleep is the time the car comes to the garage, and then a team of mechanics repairs and troubleshoots. You can either park the car and drive the next day with a brand new car without any mechanical issues, or take the car out from the garage before the mechanics finish the repair and drive a defective vehicle the next day and end up in an accident

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8. Integumentary System (Skin, Hair, Nails)

Poor skin health, including dull complexion and increased signs of ageing (wrinkles, fine lines)

Increased risk of skin disorders due to impaired repair processes

Dark circles and puffiness around the eyes

I can almost always guess a patient’s sleeping habits and work times by looking at their skin. For over twenty years, I have never seen a night shift worker or a poor sleeper with glowing skin and nails! It’s no wonder we call a long sleep a beauty sleep, and all the glamorous actresses who are very old and still look stunning prioritise their sleep and cosmetic surgery! So if you want to look gorgeous and look forever young and save thousands on expensive skin care, use nature as your beautician

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9. Psychosocial and Behavioural Effects

Increased irritability, motivation and productivity

Increased risk-taking behaviour and impaired judgment

Social withdrawal and decreased quality of interpersonal relationships

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10. Overall Health and Longevity

Increased risk of premature mortality

Impaired growth and development in children and adolescents

Disruption of circadian rhythms leading to widespread physiological dysregulation Increased risk of cancers

Why would you want to binge-watch Netflix and die young and get cancer? Sleep is the time of cellular repair and troubleshooting, and that’s why sleep is fundamental to avoiding cancer. I always recommend 8 hours or more sleep for any patient battling cancer or anyone worried about developing cancer

After going through this list, I started to panic about my lack of sleep on the weekend and vowed to fix it by the end of this year. I might have to leave all the parties before twelve and be unpopular to have many more parties! It’s either party hard and die young with few parties or party sensibly and live longer to have many more parties. And remember, no point in having parties that you don’t know with dementia, as a lack of sleep is one of the leading causes of dementia