In today’s world, many of us stay up late — scrolling through our phones or watching “just one more episode.” But while it may feel harmless at the moment, habitual late nights can take a real toll. Chronic lack of restorative sleep can leave your body more vulnerable to fatigue, stress, inflammatory conditions, and even metabolic diseases such as diabetes.
During healthy sleep, our bodies produce critical hormones — like melatonin — and initiate repair and immune-boosting processes. Disrupting that cycle impairs the body’s ability to “recharge,” making immune cells less effective at defending against infections or potential malignancies.
What I tell my patients: Treat sleep as a medical priority
If you care about long-term health — including lowering the risk of cancer and other diseases — maintaining consistent, good-quality sleep is as important as any diet, exercise or screening recommendation I could give.
Here’s what I recommend:
- Aim for 7–8 hours of uninterrupted sleep every night. This gives your immune system the time it needs to regenerate.
- Avoid blue-light exposure (phones, screens) at least an hour before bedtime — that late-night scrolling habit disrupts melatonin release, making restorative sleep harder.
- Make sleep a non-negotiable part of your daily routine — just as you would for taking medication or attending routine checkups.
The broader view: Sleep is foundational to immunity and health
Good sleep isn’t a luxury; it’s a biological necessity. Over the years in cancer care, I have seen how lifestyle factors — nutrition, physical activity, stress management — play a huge role in shaping a person’s overall wellbeing. But among all habits, chronic sleep deprivation stands out as a silent — and common — culprit that wears down the body’s natural defences.
If you want to protect your immunity, improve healing, and reduce long-term risk of disease — start by honouring your nights.
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