Many people struggle with falling asleep quickly, while others can drift off as soon as their head hits the pillow. If you find yourself in the former group, you’re not alone. Sleep issues and insomnia are increasingly common problems in Bharat, leading to a host of physical and mental health challenges.
Recent studies highlight the prevalence of sleep issues. A 2023 Agewell Foundation study involving over 5,000 participants across 20 States found that 52 per cent have trouble achieving deep sleep.
According to the same study, 69.8 per cent of individuals sleep less than six hours a day, and 51.68 per cent struggle with restful sleep. A 2023 ResearchGate paper reviewed 100 studies and found that 25 per cent of Indians suffer from insomnia, with nearly half experiencing sleep-related problems.
A 2024 LocalCircles survey, encompassing 41,000 participants from 309 districts, revealed that 61 per cent of respondents slept fewer than six hours last year, marking a 6 per cent increase from the previous year.
Causes of Sleep Disruption
Dr Satish Ramaia from Sukoon Health and Dr Vibhu Kawatra, a Delhi-based sleep expert, outline several factors that can disrupt sleep.
- Screen Time: The blue light emitted by screens can inhibit melatonin production, making it harder to fall asleep.
- Stress and Anxiety: High stress levels can keep your mind active, preventing relaxation and sleep.
- Irregular Sleep Schedule: Frequent changes in sleep and wake times can confuse your body’s internal clock, making it difficult to maintain a consistent sleep pattern.
- Caffeine and Stimulants: Consuming these substances later in the day can interfere with your ability to fall asleep. A 2024 study found that caffeine reduces total sleep time and efficiency.
- Poor Sleeping Environment: Factors like an uncomfortable mattress or excessive noise can negatively affect sleep quality.
- Lack of Physical Activity: Regular exercise can enhance melatonin production and reduce stress, promoting better sleep.
- Diet and Eating Habits: Large or spicy meals close to bedtime can lead to discomfort and disrupt sleep.
- Mental Health Issues: Conditions like depression and anxiety can significantly impact sleep patterns.
- Medications: Some drugs, including certain antidepressants and medications for high blood pressure, can affect sleep.
- Chronic Health Conditions: Issues such as sleep apnoea or chronic pain can interfere with restful sleep.
Consequences of Sleep Debt
- Cognitive Impairment: Difficulty concentrating and making decisions.
- Hormonal Imbalances: Altered stress and appetite-regulating hormones, potentially leading to weight gain.
- Cardiovascular Issues: Increased risk of hypertension and heart disease.
- Weakened Immune System: Greater vulnerability to infections.
- Long-term Health Risks: Increased likelihood of developing diabetes, obesity, and neurodegenerative diseases like Alzheimer’s.
Practical Tips to Improve Your Sleep Cycle
- Identify Disruptions: Determine the factors causing your sleep problems. Addressing underlying issues such as stress can improve your sleep.
- Establish a Consistent Schedule: Dr Chandril Chugh advises going to bed and waking up at the same time every day, including weekends, to maintain your body’s rhythm.
- Control Your Wake-up Time: Dr Ramaia suggests gradually adjusting your wake-up time to improve sleep onset. Start by waking up 30 minutes earlier each week.
- Limit Light Exposure: Reduce light exposure before bedtime. Use blackout curtains and dim lighting, and avoid screens at least an hour before bed. Dr Chugh also recommends using blue light filters on devices.
- Relaxation Techniques: Dr Manvir Bhatia advises not to stress about falling asleep. Techniques like aromatherapy or warm baths may help, but letting go of sleep anxiety is key.
- Optimise Your Environment: Pay attention to room temperature, bedding, and sleepwear. Ensuring a comfortable and conducive sleep environment can greatly affect your rest.
By addressing these factors, you can improve your sleep quality and overall well-being.
