Sleep is not merely a time for rest but a foundation for maintaining the balance of the body’s biological systems and overall mental health. If someone wakes up feeling unrefreshed, with body aches, a heavy head, irritability, or unstable mood, it may indicate a disruption in the body’s metabolism. If this condition persists for a long time, it can lead to symptoms such as heart palpitations, shortness of breath, susceptibility to infections, dull skin, and decreased immunity.
A psychiatrist from the Department of Psychiatry at the Faculty of Medicine, Public Health, and Nursing of Universitas Gadjah Mada (FK-KMK UGM), Dr. Ronny Tri Wirasto, explained that the desynchronization of the body’s biological clock can affect emotions, metabolism, and increase the risk of physical illness. According to Ronny, the human body has a “regulatory center” that governs biological rhythms by synchronizing the transition between darkness and light with hormonal and metabolic systems. When this system functions properly, the body can naturally adapt.
“The body actually adjusts. But in certain individuals, this regulatory center is disrupted, so when there is a change from dark to light, or vice versa, the body cannot recognize it and becomes out of sync. That is where problems arise,” he explained on Thursday (Mar. 5).
Ronny further explained that there are generally two chronotypes, or tendencies, in sleep timing: the earlier type and the later type. Morning chronotypes tend to go to bed earlier, for example, between 6:00 and 7:00 p.m., and wake up earlier. Meanwhile, evening chronotypes usually sleep between 11:00 p.m. and midnight, and some individuals become productive only around midnight.
“Neither is better nor worse. Both are acceptable as long as the body can compensate and the total sleep duration remains fulfilled at around seven to eight hours,” he said.
However, he warned that if someone cannot sleep at night without a specific work- or activity-related reason and only manages to fall asleep near dawn, the condition should be treated with caution, as it may indicate a disorder. One common misconception is the belief that sleep debt can be fully repaid at once. According to Ronny, the body’s metabolism does not work that way.
“Sleep debt cannot be paid off instantly. The body’s metabolism works gradually. Just like a wound that takes around two weeks to heal, a lack of sleep also requires time for the body to regain balance,” he explained.
If such compensation continues over a long period, the body may experience organic fatigue. In this condition, the body’s responses can become excessive due to physiological stress. As a result, individuals may experience heart palpitations, shortness of breath, infections, dull skin, and weakened immunity.
According to Ronny, sleep disorders are not only indicated by difficulty falling asleep. Therefore, he emphasized the importance of paying attention to how one feels upon waking.
“If you wake up feeling unrefreshed, with body aches, a heavy head, irritability, or unstable mood, that is a sign that something is disrupted,” he said.
From a psychiatric perspective, the earliest symptoms usually appear in emotional changes. Mood becomes unstable, individuals may feel sad more easily, become irritable, or experience mood swings without a clear reason. If sleep disturbances continue for a long time without proper management, the risk of health problems increases, ranging from emotional instability to physical illness.
“If it continues in the long term, it will certainly be dangerous. Unless the body is extremely resilient by design, but we never truly know our own biological specifications,” he said.
To maintain sleep quality, Dr. Wirasto recommended three key practices. First, maintain a balanced diet, as proper nutrition and regular mealtimes help stabilize metabolism. Second, exercise regularly at least three times a week with a balanced duration to help regulate bodily functions. Third, and equally important, regulate emotions and manage stress.
“Stress will always exist. What we manage is our response to those emotions,” he emphasized.
He also highlighted the importance of sleep hygiene, including recognizing personal sleep patterns and avoiding habits that disrupt rest quality. Dr. Wirasto encouraged the public to be more attentive to the body’s signals and not underestimate sleep disturbances. Sleep is not merely a time for rest but an essential component of biological balance and mental health.
Writer: Jelita Agustine
Editor: Gusti Grehenson
Post-editor: Rajendra Arya
Photo: Freepik