Experts caution that sleeping after 1 AM can directly affect hormone balance, weight management, blood sugar control, mood, and immunity.
Why Late Sleep Is Harmful
Sleeping late has become a common habit due to social media scrolling, binge-watching web series, or unfinished work. However, according to Dr. Dinesh Singh Thakur, a leading surgeon in India, delaying sleep disrupts the body’s natural repair processes.
“Sleep is not just rest; it is the time when the body repairs itself. Sleeping between 9 PM and 3 AM is crucial for optimal health,” says Dr. Thakur.
What Happens During Sleep
During proper sleep:
– The brain restores itself for the next day
– Hormones are balanced
– The immune system strengthens
– Growth and repair processes function efficiently
Consequences of Sleeping After 1 AM
– 9–10 PM: Toxin removal and cell repair begin
– 11 PM: Melatonin peaks, promoting deep sleep
– 12 AM: Hormones like HGH (fat-burning) are released
– 1–2 AM: If awake, liver detoxification slows
– After 3 AM: Sleep becomes lighter and repair processes decrease
Skipping these hours affects hormone regulation, weight control, blood sugar, and mental health.
Scientific Support
– Studies show that even one night of insufficient sleep can weaken immunity and increase health risks.
– Research from Uppsala University (2025) indicates that missing adequate sleep triggers processes that raise the risk of heart disease.
Tips to Fix Your Sleep Schedule
Dr. Thakur recommends:
– Aim to sleep before 11 PM
– Avoid caffeine after 4 PM
– Reduce screen exposure 1 hour before bed
– Include magnesium-rich foods such as bananas, nuts, greens, and dark chocolate
Key Takeaway
“Prioritize sleep—it is a basic human need,” emphasizes Dr. Thakur. Late-night habits may seem harmless but can have long-term impacts on overall health.
Disclaimer: This information is for informational purposes only and does not replace professional medical advice. Follow proper sleep hygiene for optimal health.
