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| Doctors warn that changing sleep patterns during holidays can disrupt your body clock, causing fatigue, brain fog, and reduced immunity. |
Changes in sleep habits during long holidays may seem harmless, but doctors say they can have real effects on your body. Staying up late for social activities, watching movies, or simply relaxing longer than usual can disrupt the body’s natural rhythm.
Neurology specialist Astri Budikayanti explained that shifts in sleep patterns during vacations often make people feel more tired and less focused once they return to their daily routine.
Speaking during an online health discussion in Jakarta on Monday, Astri said most people normally follow a regular schedule.
“Usually we have a routine, like working from morning until evening,” she said. “But during holidays, social activities increase. People often stay up late watching shows or spending time with family and friends, and their sleep schedule changes.”
According to her, these sudden changes can confuse the body’s biological rhythm.
Your Body Has Its Own Internal Clock
The human body runs on a biological system that regulates sleep and wake cycles through certain hormones. When someone consistently sleeps and wakes up at the same time every day, the body automatically adjusts hormone production.
This system, often called the circadian rhythm, helps maintain balance in many bodily functions.
However, when sleep schedules shift for several days in a row, the body needs time to readjust.
“If the change only lasts one or two days, the body can usually adapt,” Astri explained. “But if it goes on for more than two or three days, the sleep rhythm can start to become disrupted.”
Short-Term Effects: Fatigue And “Brain Fog”
Disrupted sleep patterns can trigger several short-term health effects. Astri noted that people often experience fatigue and difficulty concentrating after irregular sleep.
One common condition is brain fog, a term used to describe mental fatigue that makes it harder to think clearly.
People experiencing brain fog may notice symptoms such as:
Difficulty concentrating
Slower thinking
Forgetfulness
Feeling mentally “cloudy”
These effects can make it harder to perform everyday tasks efficiently.
Sleep Loss Can Affect Your Immune System
Beyond fatigue and reduced focus, lack of sleep may also weaken the immune system.
“When your sleep schedule changes significantly, your immune system can be affected,” Astri said. “Overall, the body may still cope with it, but there will definitely be an impact.”
A weaker immune system can make people more vulnerable to infections, including common illnesses like colds or flu.
Sleep Is A Basic Biological Need
Astri emphasized that sleep should never be seen as just a break from daily activities.
In fact, sleep is a critical biological process that helps the body recover and the brain function properly. Humans spend roughly one-third of their lives sleeping, highlighting how essential rest is for overall health.
During sleep, the body repairs tissues, strengthens the immune system, and processes information in the brain.
“Sleep isn’t just about resting,” Astri said. “It’s a biological process that helps restore both the body and the brain.”
How To Reset Your Sleep Schedule After A Holiday
If your sleep schedule changes during a long holiday, experts recommend taking simple steps to return to a healthy routine.
Some helpful tips include:
Go back to a consistent sleep schedule
Avoid screens before bedtime
Reduce caffeine intake in the evening
Try to sleep and wake up at the same time daily
Create a comfortable and quiet sleeping environment
By gradually returning to a consistent routine, the body can reset its biological rhythm more easily.
Maintaining good sleep habits is essential for staying healthy, alert, and productive in everyday life.
