Neurologist Reveals the Single Habit with Highest Health Return: Quality Sleep
In a recent health poll on social media platform X, consultant neurologist Dr Sudhir Kumar from Apollo Hospitals, Hyderabad, posed a crucial question: which single habit offers the greatest health benefit for the least effort? The options included 30 minutes of brisk walking, 7–8 hours of sleep, cutting sugar and ultra-processed foods, or strength training twice weekly. While all are powerful, Dr Kumar's answer, backed by evidence, may surprise many.
The Surprising Answer: Sleep as the Foundation
Dr Kumar emphasized that if he had to pick just one habit with the biggest health return for minimal effort, it would be 7–8 hours of good-quality sleep. He explained that poor sleep significantly increases the risk of heart disease, stroke, diabetes, obesity, depression, dementia, and early death. Short sleep durations worsen blood pressure, glucose control, appetite, immunity, and pain levels. Moreover, sleep enhances the benefits of exercise and diet; without adequate rest, other healthy habits become less effective.
He cited large cohort studies and meta-analyses consistently showing that short sleep (less than 6–7 hours) is associated with higher all-cause mortality, while adequate sleep lowers the risk of cardiometabolic and brain diseases. Dr Kumar clarified that this doesn't diminish the importance of walking, a healthy diet, or strength training, but sleep serves as the foundational element. "Fix sleep first, and everything else becomes easier," he added.
The Pitfall of Early Morning Routines
Dr Kumar noted a common trend where people sacrifice sleep for early morning activities like yoga, morning walks, jogs, or cycling, often waking up as early as 4 am. "That's working against their health," he warned, highlighting that such practices can undermine overall well-being if they compromise sleep quality and duration.
Expert Validation from Another Neurologist
Supporting this view, Dr Prashant Makhija, consultant neurologist at Wockhardt Hospitals, Mumbai Central, asserted that sleep is indeed the highest-return health investment with the least effort. He advised prioritizing sleep before adding more workouts or stricter diets. "When the brain rests well, the rest of the body follows," he said, explaining that sleep affects nearly every bodily system, including the brain, hormones, metabolism, immunity, and emotional balance.
Dr Makhija elaborated that during 7–8 hours of good sleep, the brain clears out waste, consolidates memory, and recalibrates stress hormones in deep sleep, while REM sleep aids learning, emotional resilience, and mental health. Simultaneously, the body manages insulin sensitivity, blood pressure, appetite hormones, and immune responses. Short sleep disrupts these processes, raising the risk of diabetes, obesity, heart disease, anxiety, depression, and cognitive decline.
The Dangers of Forcing Early Wake-Ups
Addressing the trend of waking up at 4 am, Dr Makhija cautioned that if it doesn't align with one's natural sleep cycle, it can backfire. The body operates on a circadian rhythm influenced by light and darkness. For most adults, regularly waking at 4 am often results in missing deep and REM sleep, especially with late bedtimes, leading to a chronic sleep deficit even if productivity feels high.
He explained that waking up too early can cause a premature rise in cortisol, the stress hormone, increasing fatigue, anxiety, sugar cravings, and poor focus over time. "The brain performs better with rhythm than with rigidity. Forcing an unnatural schedule may seem disciplined, but it can put the nervous system into constant overdrive," Dr Makhija said.
Defining Good Sleep: Beyond Just Hours
Good sleep is not merely about the number of hours. Dr Makhija outlined three key factors: duration, depth, and consistency.
- Duration: Most adults need 7–9 hours per night. Sleeping significantly less can build sleep debt and affect long-term health, even if one feels functional the next day.
- Depth: This relates to sleep quality, ensuring enough deep sleep (for physical repair, immune function, and hormone regulation) and REM sleep (crucial for memory, learning, and emotional balance).
- Consistency: Often ignored, this involves going to bed and waking up at roughly the same time daily, even on weekends. Inconsistent sleep patterns disrupt the body clock and lower quality, even with adequate total hours.
Dr Makhija emphasized that sleep is the foundation, not in competition with diet or exercise. Poor sleep increases hunger, lowers motivation to exercise, impairs muscle recovery, and worsens food-related decision-making. When sleep improves, people often naturally eat better, move more, and feel mentally sharper without extra effort.
Disclaimer: This article is based on information from the public domain and expert insights. Always consult your health practitioner before starting any new routine.
