Agar aap regularly 5–6 ghante sote ho aur weekend me “recover” karne ki koshish karte ho, to aap sleep debt build kar rahe ho. Sleep debt ka effect sirf neend tak limited nahi—ye appetite hormones, recovery, skin glow, aur mood sab ko hit karta hai.
Less sleep me body ghrelin (hunger hormone) increase kar deti hai aur leptin (fullness) reduce. Result: cravings, late-night snacking, aur calorie control tough. Gym performance bhi girti hai—muscle recovery slow, soreness zyada.
Skin angle bhi real hai: poor sleep se inflammation increase, dark circles, dullness, acne flare-ups common. Aur energy? Aap caffeine pe depend karne lagte ho, jis se later sleep aur disrupt hoti hai—cycle ban jata hai.
Fix without drama:
- Same sleep-wake time (even weekends)
- 60 min before bed: screen dim/avoid
- Heavy meal late night avoid
- Room dark + cool
- Morning sunlight 10 min (body clock set)
Aapko “perfect” sleep nahi chahiye—consistent sleep chahiye. 2 weeks ka stable routine aapko visibly better energy, better gym recovery, aur skin me improvement de sakta hai. Sleep ek free supplement hai—use ignore karna costly padta hai.