Hey there, night owls and early birds! Ever wondered why South Indian superstar Nagarjuna looks like he discovered the fountain of youth at 64? Spoiler: It's not just killer genes or a secret stash of Telugu movie magic.
But the truth lies in a viral clip that's got everyone buzzing from fitness buffs to midnight biryani bandits, where a doctor spilled the beans.
Dr. Pal Manickam, Gastroenterologist, Preventive Gastro, USA and
Founder of @dr.pals_newme & Medcom, advice echoes science: "When you eat late, your body is still digesting while you are trying to sleep which raises the blood sugar, raises the insulin levels". Late-night biryani? Trouble. Studies from National Heart, Lung, and Blood Institute show ,"People who finish dinner early have better sleep quality, improved gut health and lower risk of obesity and diabetes." Eating by 7 PM, like Nagarjuna, aligns with your body’s rhythm: "All cells in our digestive system mostly rest at night. Especially after sunset." Sleep lets your heart chill: "When you fall asleep and enter non-REM sleep, your blood pressure and heart rate fall." [2]
According to a study published in the PMC journal Healthy Sleep Every Day Keeps the Doctor Away ,"In 1910, it is estimated that Americans slept for 9 h each night on average, but today Americans sleep less than 7.5 h on average" [1]. Meanwhile, obesity’s rates have soared: "The portion of the adult population with a BMI of at least 30.0 (standard for obesity) has climbed from less than 15% in the early 1960s to 42.4% in 2018" [1]. The research is clear: "As sleep quality and duration is falling, rates of chronic diseases are simultaneously rising." Why? "The truth is, sleep is a keystone piece in the bigger picture of our health, and it has widespread effects on our bodies" [1]. Skimp on sleep, and you’re inviting obesity, heart issues, and more.
Not all snoozers are created equal because the amount of sleep you need changes as you age. The CDC sets the benchmarks:
| Age Group | Recommended Sleep Hours |
|---|---|
| Newborns (0–3 months) | 14–17 |
| Infants (4–12 months) | 12–16 (including naps) |
| Toddlers (1–2 years) | 11–14 (including naps) |
| Preschoolers (3–5 years) | 10–13 |
| School-age kids (6–12 years) | 9–12 |
| Teens (13–17 years) | 8–10 |
| Adults (18–60 years) | 7+ |
| Ages 61–64 | 7–9 |
| Ages 65+ | 7–8 |
References:
1. Cailan Lindsay Feingold and Abbas Smiley, “Healthy Sleep Every Day Keeps the Doctor Away,” International Journal of Environmental Research and Public Health 19, no. 17 (2022): 10740, https://pmc.ncbi.nlm.nih.gov/articles/PMC9518120/.
2. National Heart, Lung, and Blood Institute, “How Sleep Works: Why Is Sleep Important?,” accessed September 7, 2025, https://www.nhlbi.nih.gov/health/sleep/why-sleep-important.
3. Centers for Disease Control and Prevention, “About Sleep,” accessed September 7, 2025, https://www.cdc.gov/sleep/about/index.html.
(Rh/Eth/VK/MSM)