This could also be damaging to your mental health
A neurologist has shared a warning about a common night-time issue that he claims “destroys your body”. According to the expert, this could be damaging not just your physical health but your mind too.
In a video uploaded to social media platform TikTok, neurologist Dr Baibing Chen, explained that a poor sleep schedule could lead to medical issues and even an “earlier” death. This is because consistency in your sleep pattern might be “just as important” as quantity.
Dr Chen, who is known as Dr Bing online, said: “Science shows that if your sleep schedule is inconsistent and all over the place, you are more likely to have medical problems and die earlier. And here’s why.
“We used to think that sleep was just about getting seven to nine hours, which still matters a lot. But new research shows that consistency might be just as important.”
Changing your sleep pattern regularly could make your brain feel like it’s constantly “flying across time zones”. Dr Bing continued: “So, for example, if you sleep from 10pm to 6am during the week, then the weekend hits, and now you sleep from 1am to 11am, you’re still getting eight hours.
“But to your brain, that’s like flying across time zones every single weekend. And if you do this over and over again, over the long run, your body and your brain are not going to like it.”
This is due to something called your circadian rhythm. “This is because your brain has an internal clock called your circadian rhythm,” Dr Bing said.
“And that clock helps control your hormones, blood pressure, your metabolism, your body temperature, and your immune functions. And when your sleep schedule keeps shifting, that clock gets confused, and your body starts releasing hormones at the wrong times.
“And things like cortisol, melatonin, and insulin regulation all get disrupted over time.” This can have a severe impact on your health.
He said: “That’s then linked to higher rates of heart disease, stroke, obesity, diabetes, depression, and earlier death. And this doesn’t just affect how long you can live, but can actually affect your quality of life.
“Because irregular sleep doesn’t just affect long-term health, but it can hurt your mood, focus, your reaction time and energy.”
His advice therefore, was to sleep seven to nine hours a night, via a consistent pattern. He added: “Right now, this is why I always recommend to my patients, whether they have brain fog or migraines or seizures or cognitive decline, that they need to sleep consistently. And they need to sleep seven to nine hours a day.”
Research
His advice is backed by one study, which suggests that an irregular sleep pattern can raise your risk of cardiovascular issues. The findings, published in BMC Cardiovascular Disorders, showed that people who had both an irregular sleep schedule and got under eight hours of sleep per night were more likely to experience a major adverse cardiovascular event (MACE).
In the context of the study, this included heart attack (acute myocardial infarction), unstable angina, stroke, heart failure hospitalisation, or cardiovascular disease death. Study authors wrote: “They concluded: “Among the participants with sleep durations under eight hours, irregular sleep timing was a significant risk factor for MACEs. Specifically, variability in bedtime and sleep midpoint, but not in wake-up time, was associated with increased risk.
“These findings highlight the importance of consistent sleep behaviour, particularly regular bedtimes, as a potential target for health promotion.”
How to improve sleep
The NHS states that the average adult needs seven to nine hours of sleep a night. To improve your sleep, the NHS recommends that you:
- Go to bed and wake up at the same time every day
- Relax at least one hour before bed, for example, take a bath or read a book
- Make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
- Exercise regularly during the day
- Make sure your mattress, pillows and covers are comfortable
- Do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
- Do not eat a big meal late at night
- Do not exercise at least four hours before bed
- Do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
- Do not nap during the day
- Do not drive when you feel sleepy
- Do not sleep in after a bad night’s sleep and stick to your regular sleeping hours instead
The health body says you should see a GP if changing your sleeping habits has not helped your insomnia, you’ve had trouble sleeping for months, or your insomnia is affecting your daily life in a way that makes it hard for you to cope.


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