Do you find yourself unable to fall asleep without scrolling through Instagram reels or browsing your favourite apps? Wake up the next day feeling groggy and then you find yourself often complaining about being unable to sleep on time, experiencing poor sleep or developing insomnia? It’s not just you, could be a majority of us.
We all know that a good night’s sleep is crucial for our overall health and well-being, yet many of us find ourselves chronically sleep-deprived. It’s not just the effects of ageing; it’s also affecting younger generations, including Gen Z (12-27 years old) and millennials (28 to 43 years old), who are facing problems in achieving a good night’s sleep and continuing to sleep for adequate duration.
The trend is not new, but now capturing more youngsters. Blame excessive screen time, whether on televisions, mobile devices, or computers, which further exacerbates the disruption of sleep cycles.
Before the pandemic, in 2019, Indians were found to be the second-most sleep-deprived people in the world, with an average nightly sleep of seven hours and one minute. These stats have gotten even worse because the pandemic just made everything harder. And, the latest numbers are proof that Indians are not sleeping well.
According to the latest study by Local Circles, 61% of Indians surveyed got less than six hours of uninterrupted sleep at night in the last year. It showed 23% of those surveyed got only “up to four hours" of uninterrupted sleep.
THE SCIENCE BEHIND SLEEP CYCLE
Dr. Sudhir Kumar, head of the neurology department at Apollo Hospitals, Hyderabad, said that ideally, we should fall asleep within 10 to 15 minutes after going to bed.
However, many people take longer to fall asleep. And in fact, people are troubled by frequent awakenings or short sleep durations. Kumar explained that ideally, adults should aim for seven-eight hours of sleep per night, but many find themselves unable to sleep for more than four hours. It’s important to note that the optimal time for work is during the day, while the night is meant for sleep.
Why? Because this aligns with our natural ‘Circadian rhythms’, which govern the release of melatonin, the sleep hormone typically released between 9-11 pm.
Circadian rhythms are regulated by a biological clock situated in the brain. A crucial role of this clock is to react to light signals, increasing the secretion of the hormone melatonin during night and ceasing it in response to light exposure.
“Therefore, it’s advisable to establish a consistent sleep schedule and go to bed at the right time. For example, if someone plans to sleep by 10:00 pm and wake up at 5:00 am, they should aim to be in bed by 9:30 pm."
Failure to adhere to a regular sleep routine and constant fluctuations can have detrimental effects on health due to their impact on Circadian rhythm.
John Hopkins Medicine compares “sleep" with “hunger". As the day progresses, the urge to sleep intensifies, and once it reaches a threshold, sleep becomes necessary.
It explains that, unlike hunger, your body can compel you to sleep, even during tasks like meetings or driving. When fatigued, your body may experience microsleep episodes, lasting only a few seconds with eyes open. “Napping for more than 30 minutes later in the day can throw off your night’s sleep by decreasing your body’s sleep drive."
SURGE IN SLEEP-RELATED OPD VISITS
Doctors find the “troubled sleep pattern" as a significant health concern and a possible reason behind sudden strokes and death. They blame professional stress, the internet and digital surfing at night as two main reasons.
Dr Aratrika Das, consultant, pulmonology at Kolkata-based NH RN Tagore Hospital, told News18 that sleep deprivation has emerged as a significant health concern in recent years, particularly among the younger demographic encompassing both Gen-Z and millennials. “Beyond the mere act of going to bed at a reasonable hour, these generations grapple with intricate sleep challenges that have profound implications for their overall health."
“In our outpatient departments, we routinely encounter four-five young individuals each month grappling with sleep deprivation, with one-two of them also suffering from related health complications such as hypertension, diabetes, obesity and cardiovascular issues."
Das explained that on a scale of 10, this level of prevalence rates a concerning 4-5, particularly alarming given the youthfulness of these individuals. Dr Navneet Sood, senior consultant, pulmonology and sleep medicine at Delhi-based Dharamshila Narayana Hospital, said that trends in sleep patterns among Gen-Z and millennials ‘raise concerns’ about their sleep hygiene.
“With the prevalence of technology and demanding lifestyles, Gen-Z and millennials neglect the significance of a consistent sleep schedule. We are witnessing a surge in patients experiencing sleep-related issues and treating three-four patients every month who complain of uneasiness. After diagnosis, we find that they are suffering from hypertension or diabetes resulting from lack of proper sleep over a prolonged period."
Sood further estimated that in his clinic, three to four out of 10 individuals have been detected with at least one lifestyle disease due to inadequate sleep. “Estimating the scale of this problem, on a scale of 10, 3-4 suggests a substantial influx of individuals seeking assistance for sleep disturbances in our outpatient departments. This number calls for an urgent need for awareness and support regarding sleep health."
WHY DO YOU NEED ADEQUATE SLEEP?
Doctors warn that youngsters must grasp the critical importance of quality sleep for both their physical and mental health, lest these trends escalate into more widespread public health crises. Experts believe that one of the reasons for the increasing prevalence of hypertension, diabetes and cardiovascular problems among young population can be sleep deprivation.
Sleep is not merely a passive state of rest, but is a vital process that allows our bodies to repair, rejuvenate and thrive. During sleep, our immune system strengthens, our cells regenerate and our minds consolidate memories and process information.
Das explained that clinical evidence indicates that sleep deprivation is associated with an increased risk of high blood pressure, which can lead to heart disease, stroke, and other cardiovascular complications. Moreover, the lack of 7-8 hours also disrupts hormonal balance, leading to alterations in appetite-regulating hormones. This disruption can contribute to weight gain, obesity and insulin resistance and increase the risk of type 2 diabetes.
Moreover, studies prove that cognitive function suffers greatly as sleep plays a crucial role in memory consolidation, learning, and decision-making.
“Chronic sleep loss leads to attention deficits, decreased concentration and impaired problem-solving skills, heightening the risk of accidents," Sood said, adding that sleep deprivation is closely tied to mood disorders such as depression and anxiety, amplifying stress levels and emotional reactivity while diminishing resilience to stressors.
As the old saying goes, ‘Early to bed and early to rise makes a man healthy, wealthy, and wise’. This timeless wisdom highlights the profound impact that our sleep habits can have on our overall health and success.
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