Dr. Carlos:
Inadequate or insufficient sleep is a problem that affects many people in modern society. This article addresses the health and well-being risks associated with sleeping too few hours and offers tips for improving sleep quality.

From an early age, many people adopt reduced sleep habits, sleeping only between four and five hours per night. This practice can be influenced by the desire to take advantage of the quiet nighttime hours or by beliefs that sleeping less is a sign of a more productive and interesting life. However, this reduction in sleep hours can have significant health consequences.

Studies show that lack of sleep is linked to numerous health problems, including reduced life expectancy and health span (the period during which a person enjoys good health). A 2021 study reviewed how insufficient sleep can negatively affect longevity. Lack of adequate sleep can lead to alterations in various bodily functions, including the metabolic, hormonal systems, and increased risk of metabolic syndrome.

Metabolic syndrome is not only the result of an inadequate diet or excess calories but can also be exacerbated by poor sleep quality. Lack of sleep affects hormonal mechanisms, muscle mass loss, increased cortisol, and other factors contributing to metabolic syndrome development. Therefore, it is crucial to pay attention to sleep quality to prevent these issues.

In addition to metabolic effects, sleeping too little can cause chronic fatigue, weakness, and a reduction in the ability to perform cognitive activities efficiently. This can lead to mistakes at work, accidents, and a general decrease in physical and mental performance. There can also be an increase in cardiovascular risks due to the lack of antioxidants like melatonin at night, increased cortisol, and muscle mass loss.

The immune system is also affected by lack of sleep. It primarily regenerates during the night, and without adequate rest, the renewal of immune cells and proteins is insufficient. This can result in increased susceptibility to infections and diseases. Additionally, lack of sleep can lead to increased anxiety, irritability, and, in severe cases, depression.

To improve sleep quality, it is recommended to establish a regular sleep schedule, exercise during the day, avoid alcohol and caffeine consumption close to bedtime, control the bedroom temperature, take warm showers before bed, limit daytime naps, and practice relaxation techniques to control anxiety and stress. These strategies can help improve sleep quality, which in turn has a positive impact on overall health and well-being.


0:00 I have slept very bad in my life
1:38 Your lifespan and healthspan are affected by bad sleeping
2:12 You can also get metabolic syndrome
2:50 You will start feeling tired
4:39 The cardiovascular risk
5:11 Your immune system is compromised
6:25 Anxiety, stress, irritability...
7:03 Causes of bad sleeping
9:54 If you work at night
10:48 How can you improve your sleeping

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Dr. Carlos Jaramillo publishes these videos for educational purposes but they do not represent any therapeutic recommendation for any person so the follow-up of their indications is the individual responsibility and not the responsibility of the creator of the content.

Always remember that in Functional Medicine the origin of the disease is sought and the symptoms are not treated.
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