SINGAPORE: You might think you’re a productivity powerhouse—burning the midnight oil, powering through emails at 2 a.m. or even 3 a.m., and surviving on just three or four hours of sleep with a triple-shot espresso in hand. But health science says what you’re really doing is slowly killing your heart, sabotaging your metabolism, and fast-tracking yourself to burnout and even early death!
According to a sobering report by The Times of India, your nightly sleep debt isn’t just making you grumpy—it’s a ticking time bomb for your physical and emotional health. And for Singaporeans already clocking some of the world’s longest working hours, this is the wake-up call nobody asked for—but everybody desperately needs.
Your heart can’t hustle 24/7 or even 20/7
Let’s get one thing straight: Your heart is not a machine. It needs downtime too. A study published in the American Journal of Lifestyle Medicine revealed that people who regularly sleep fewer than six hours a night are 1.6 times more likely to develop hypertension. Worse, young adults sleeping less than the recommended hours face a 25% higher risk of long-term cardiovascular issues.
“When you don’t sleep enough, your body stays in a mild state of stress,” the report warned. Your blood pressure spikes, your heart races, and your body churns out more cortisol. This daily cocktail of pressure is like running your engine in the red zone—eventually, something’s going to break.
Poor sleep also paves the way to type 2 diabetes
And if you think you can outwork a bad night’s sleep at the gym, think again. Chronic sleep deprivation messes with your hormones—lowering leptin (which tells you’re full) and raising ghrelin (which says you’re hungry). The result is midnight fridge raids and craving processed carb-loaded comfort food.
Sleep-deprived individuals are about 1.5 times more likely to become obese, the report noted. And if that’s not enough, your blood sugar also takes a nosedive. Poor sleep reduces insulin sensitivity, which can pave the way to type 2 diabetes—especially for men who routinely sleep less than six hours.
You’ll become more irritable, anxious, emotionally fragile, and even toxic
Beyond the physical wreckage, there’s mental mayhem. Chronic lack of sleep rewires your brain’s emotional circuitry. The amygdala, which processes fear and anger, goes into overdrive, while the prefrontal cortex—the rational, calm side—takes a nap (ironically).
Translation: You’re more irritable, anxious, and emotionally fragile. The report highlighted that sleep-deprived individuals “report higher levels of stress hormones and lower emotional resilience”. It’s no surprise then that mental health experts are now calling sleep loss not just a symptom, but a cause of anxiety and depression.
This is also one of the reasons people in leadership roles make poor or even bad decisions.
Sleep is free—use it!
Here’s the good news: You don’t need an expensive gym membership, fancy supplement, or smartwatch to turn things around. What you need is a bedtime. Consistently—every day—even on weekends.
Here are some science-backed sleep hygiene tips:
- Stick to a routine—even on off-days
- Ditch screens at least 30 minutes before sleep
- Say no to caffeine and big meals at night
- Keep your room cool, dark, and quiet
- Wind down with reading or meditation
Public health experts are also pushing for workplaces and schools to recognise sleep as a pillar of well-being, advocating for flexible schedules and less glorification of “hustle culture.”
Wake-up call for workaholics!
From raised blood pressure to emotional instability, the evidence is clear: Sleep isn’t optional—it’s essential. You wouldn’t drive a car with a flashing oil light. So why run your body into the ground with only four hours of rest and 14 hours of grind?
If you’re routinely getting fewer than seven to nine hours of sleep (depending on your sleep cycle needs), it’s time to strictly listen to your body’s warning signs and stop wearing your fatigue as some kind of badge of honour. Because working long hours but sleeping short hours is how you kill your heart slowly, and evidently… die faster!
So if you really want to succeed at work, and live longer, and enjoy life, then take heed, people, as CEO Arianna Huffington also advised: GET MORE SLEEP!!!
And just in case you didn’t know, Arianna Huffington is the co-founder of The Huffington Post and the founder and CEO of Thrive Global. She has authored fifteen books and has been recognised by Time magazine as one of the world’s 100 most influential people, as well as by Forbes on its Most Powerful Women list. She also serves on several boards, including Onex and Global Citizen.
Disclaimer: This article is for educational purposes only. It should not be considered medical advice. Everyone is different. Ask your doctor for personalised recommendations before making any major health changes
