Health Insights

Is Your Sleep Regular? Studies Show That Irregular Sleep Can Lead to Physiological Dysfunction

Pharmacist Kuo, Kuo-Hua (Former Professor, Kaohsiung Medical University)

∞ Is Your Sleep Regular?

Do you suffer from poor concentration, fatigue, or reduced work/study performance due to irregular sleep or insufficient sleep? Irregular sleep not only affects mental state and performance, but may also cause long-term physiological problems or even disease. Adjusting daily routines, diet, and lifestyle habits is essential for maintaining good health.

Previous studies have shown that irregular sleep can trigger physiological abnormalities, such as blood glucose fluctuations and inflammatory responses. It is also associated with metabolic disorders including obesity, diabetes, and high cholesterol. Researchers further suggest that these mechanisms may increase cardiovascular disease risk.

A study published in the Journal of the American College of Cardiology reported that individuals aged 45 and above with irregular bedtimes and wake-up times, or large variations in nightly sleep duration, have approximately double the risk of heart disease. The study tracked 1,992 participants aged 45–84, who wore wrist devices to record sleep for 7 consecutive days and were followed for 5 years. Results showed that those with the most irregular sleep schedules had more than twice the risk of cardiovascular events compared with those with regular sleep patterns. This emphasizes that maintaining consistent sleep is as important as exercising and eating a healthy diet.

∞ How Can Modern People Improve Irregular Sleep Under High Stress?

• It is generally not recommended for sleep to exceed 9 hours, as this may disrupt nighttime sleep cycles.
• Daytime naps are recommended to stay under 30 minutes, and napping after 3 PM should be avoided to prevent interference with nighttime sleep.
• Create a comfortable sleep environment: appropriate lighting, temperature, and quiet surroundings, and avoid noise and strong light.
• Regular exercise or leisure activities help relax the body and improve sleep quality.
• Avoid smartphone use before bed: blue light suppresses melatonin secretion and increases alertness.
• Avoid consuming caffeine, tea, or alcoholic beverages after 3 PM.

A regular daily routine combined with a balanced diet and moderate exercise forms the foundation of cardiovascular and metabolic health. Starting tonight, set consistent bedtimes and wake-up times to restore your biological clock to a steady rhythm.