Medical experts warn of risks from irregular sleep and sleep debt

Medical experts warn that irregular sleep patterns and chronic sleep deficits pose significant risks to cardiovascular and neurological health. Neurologist Conrado Estol notes that falling asleep in less than five minutes can be a sign of chronic sleep deficiency, as a healthy transition to sleep typically takes 10 to 15 minutes.

Estol emphasizes three pillars for restorative sleep: regularity, consistency, and quality. Maintaining consistent sleep schedules, even on weekends, can reduce the risk of death from cancer and cardiovascular diseases. Conversely, irregular schedules can increase the risk of depression and inflammation. He also notes that insufficient sleep can double the risk of dementia.

Cardiologist Alberto García Guerrero adds that attempting to ‘repay’ sleep debt by sleeping excessively on weekends is ineffective. Sleeping fewer than six hours correlates with cardiovascular events, while sleeping more than nine hours can increase inflammatory markers. Disrupting sleep schedules alters circadian rhythms and hormonal regulation, specifically affecting cortisol and melatonin levels.