A growing number of Indians are facing chronic sleep deprivation, with 59% getting less than six hours of proper sleep per night, according to a LocalCircles survey. Alarmingly, for half of them, even weekends don’t help recover the loss.
While sleep needs vary, most adults require at least 7 hours of restorative sleep. Factors like age, late-night screen use, sleep patterns, irregular schedules, stress, and poor lifestyle habits significantly impact sleep quality. These lead to reduced productivity, weakened immunity, and mental health concerns.
Dr. Sheetal Goyal, Consultant Neurologist at Wockhardt Hospitals, Mumbai Central, explains the consequences of poor sleep and how to identify and address it.
What is Sleep Deprivation?
It’s condition where you regularly get less sleep, in hours or quality, than your brain and body need. For most adults, this means getting less than 7 hours of restorative sleep each night.
How Can a Person Know if They are Suffering from It?
Ongoing daytime tiredness, trouble focusing, irritability, memory lapses, or falling asleep during meetings or while commuting are signs. A quick self-check: if you fall asleep within 5 minutes of lying down at night or need caffeine every few hours to stay alert, you’re likely sleep deprived.
How does It Impact Health and Quality of Life?
Long-term lack of sleep raises blood pressure, disrupts blood sugar control, weakens immunity, and speeds up brain aging. Mood swings, lower productivity, impaired driving, and a greater risk of depression often follow, affecting everything from relationships to job performance.
Common Causes or Reasons
- Irregular work hours and late-night screen time
- Stress, anxiety, or untreated mood disorders
- Medical conditions like sleep apnea, restless legs syndrome, or thyroid issues
- Poor Lifestyle habits, such as caffeine after noon, heavy dinners, or alcohol near bedtime
Medical Solutions Available
We start with a detailed sleep history and, if needed, an overnight sleep study. Treatment may include:
- Continuous Positive Airway Pressure (CPAP) for sleep apnea.
- Short-term prescription sleep aids in selected cases
- Treating underlying issues (e.g., thyroid problems, depression)
- Chronotherapy to reset the body clock for shift workers
Alternative Approaches—Yoga, Therapy, and Vacation
Yes. Guided breathing or Yoga Nidra can calm the nervous system. Cognitive-behavioral therapy for insomnia (CBT-I) is the top non-drug treatment. Even a short vacation that helps you align with natural day-night cycles can reset your sleep, but the benefits will fade if daily habits don’t change.
Are OTC Sleep Medicines Safe?
Dr Goyal says, most contain antihistamines that can leave you groggy in the morning, slow your reactions, and lead to tolerance quickly. They’re fine for an occasional sleepless night but not for nightly use. If you rely on them more than once or twice a week, consult a doctor.
Other Non-Medical Remedies for Better Sleep
There are several other non-medical remedies for better sleep, such as;
- Go to bed and wake up at the same time every day, even on weekends
- Keep a dark, cool (18–22 °C), gadget-free bedroom
- Get 30 minutes of sunlight exposure before noon
- Exercise, but finish intense workouts at least 3 hours before bed
- Follow a relaxing pre-sleep routine, like reading, gentle stretching, or taking a warm shower
Does Sleep Deprivation Affect Society and the Economy?
Definitely. Lost productivity, absenteeism, workplace mistakes, and accidents due to fatigue cost economies billions each year, said Dr Goyal. In India, some estimates say that sleep loss cuts 1–1.5% off GDP because of healthcare costs and reduced efficiency.
Impact on Pregnant Women, New mothers, and Their Babies
Dr Goyal warns, poor sleep during pregnancy is linked to gestational hypertension, diabetes, and longer labour. For new mothers, interrupted sleep increases the risk of postpartum depression and slows recovery. Babies of sleep-deprived mothers may have shorter breastfeeding durations and, in serious cases, delayed developmental milestones. Supporting maternal sleep is a public health priority.
Sleep deprivation isn’t just about feeling tired—it’s a serious public health concern. Prioritising consistent sleep, limiting screen exposure before bed, and maintaining a calming bedtime routine can go a long way in improving overall health and quality of life.