Consultants in neurology and sleep medicine emphasized that regularity in sleep and wake times is one of the most important health habits contributing to maintaining the health of the brain, heart, and all other body organs, noting that stabilizing the biological clock is linked to improved general health, while recent scientific studies have linked regular adequate sleep to lower risks of a number of chronic diseases.

Stabilizing the biological clock

Consultant neurologist and internist Dr. Abdulrahim Al-Shehri stressed the importance of stabilizing sleep and wake times throughout the year, even during holidays and Ramadan, explaining that frequently changing times disrupts the biological clock and makes it more difficult to restore regular sleep.

Al-Shehri said on X platform: 'Same wake-up time all year, even in summer and even in Ramadan. Change ruins the system and you struggle to restore it. Many who suffer from insomnia and cannot sleep except with medication started from here.'

Change should not exceed 45 minutes

Al-Shehri explained that the strongest way to maintain sleep rhythm is to fix sleep and wake times daily, ensuring about 7 hours of sleep, noting that if full adherence is not possible, the difference in sleep or wake time should not exceed 45 minutes per day.

He added that regular sleep schedules maintain the health of the brain, heart, and all body organs because each organ has a biological clock that works in harmony with the master clock in the brain.

Prevention of some cancers

Al-Shehri pointed out that regularity in sleep, according to scientific studies, is associated with prevention of some types of cancer such as breast, prostate, colon, and rectal cancer, emphasizing that this relationship does not guarantee direct prevention, but supports the importance of regular sleep as part of a healthy lifestyle.

He added that tampering with and neglecting sleep harms body cells and affects their ability to repair themselves, which may negatively impact health in the long term.

What about sleeping after dawn?

In response to a question about someone who sleeps at 11 p.m., then wakes up for Fajr prayer and returns to sleep, Al-Shehri explained that this is fine if about 7 hours of sleep are completed while maintaining a fixed wake-up time within 45 minutes daily, noting that those whose work requires starting after Fajr prayer should better sleep early after Isha prayer.

Recent study supports regularity

Meanwhile, Professor and Consultant of Pulmonary Diseases and Sleep Medicine at King Saud University College of Medicine and President of the Asian Sleep Society Dr. Ahmed Bahammam confirmed that recent studies link adequate sleep of 7 to 9 hours daily to lower risks of heart disease and dementia, and even to increased life expectancy.

He explained that a large study involving more than 76,000 adults aged 40 to 69, who were followed for about 8 years, showed that regular sleep of 7 to 9 hours daily was associated with lower risks of heart disease, diabetes, dementia, and depression, while very short sleep was least beneficial for health.

Study observes association, not direct cause

Bahammam pointed out that the study is observational, thus it shows an association between good sleep and improved health and does not prove a direct causal relationship, and that sleep measurement was limited to one week using a wrist-worn device along with self-reporting by participants.

Bahammam concluded by emphasizing that the key message is to aim for 7 to 9 hours of regular sleep each night, and that regular sleep schedules are no less important than the number of hours, with the need to consult a doctor if sleep disturbances persist.