TIMES AUSTRALIA, JAKARTA – Sleep is a fundamental human need, but in the hustle and bustle of modern life, many people sacrifice it. Regular sleep is not just about resting; it is the foundation of both physical and mental health.

According to Dr. Andini Permata, a sleep health specialist, a good sleep pattern involves 7-9 hours of sleep every night at consistent times.

“When your sleep is regular, your body has the time to repair cells, process information, and regulate hormones. If your sleep schedule is erratic, it can affect all aspects of your life, from productivity to mood,” she explained.

The Dangers of Irregular Sleep

Irregular sleep has serious consequences, both short-term and long-term. A study published in the Journal of Clinical Sleep Medicine found that individuals who frequently stay up late or have inconsistent sleep patterns are more prone to obesity, diabetes, and cardiovascular diseases.

“Irregular sleep disrupts your body’s circadian rhythm, which acts as its natural biological clock. It’s like a machine losing balance, affecting your metabolism, blood pressure, and even brain functions,” added Dr. Andini.

Moreover, having this habbit can take a toll on mental health. Numerous studies have shown a strong link between sleep deprivation and an increased risk of depression and anxiety.

The Benefits of Regular Sleep

On the other hand, maintaining a regular pattern schedule offers remarkable benefits. One of the most notable is improved concentration and productivity. “The brain works more efficiently when the body gets adequate rest. You’ll feel more focused, creative, and capable of making better decisions,” Dr. Andini noted.

Another crucial benefit is a stronger immune system. During your rest, the body produces proteins that combat infections and inflammation. With enough sleep, you’re less likely to get sick and will have more energy for daily activities.

Tips for a Regular Sleep Schedule

Building a regular sleep pattern requires commitment, especially for those with busy lifestyles or frequent late-night work. Here are some tips from Dr. Andini to help.

1.    Set Consistent Sleep and Wake Times

Try to go to bed and wake up at the same time every day, including weekends. This helps your body adapt to a stable rhythm.

2.    Limit Screen Time Before Bed

The blue light emitted by phone or computer screens can interfere with melatonin production, the hormone that helps you sleep. Turn off electronic devices at least an hour before bedtime.

3.    Create a Comfortable Sleep Environment

Ensure your bedroom is dark, cool, and quiet. Use a comfortable mattress and avoid bringing work to bed.

4.    Reduce Caffeine and Heavy Meals in the Evening

Caffeine can stay in your system for 6-8 hours, so it’s best to avoid coffee or other caffeinated drinks in the late afternoon.

5.    Practice Relaxation Before Bed

Meditation, reading, or listening to calming music can help your body and mind prepare for rest.

“Sleep is not a luxury; it is a necessity. By getting enough and regular sleep, we give our bodies the chance to perform at their best for our health and happiness,” said Dr. Andini.

Regular sleep is a health investment often underestimated. By cultivating good sleep habits, you not only protect your body from various diseases but also improve your overall quality of life. Start prioritizing your rest today and experience the positive changes it brings.(*)