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News18
5 days ago
- Health
- News18
Why Sleep Disorders Are the Hidden Crisis Affecting India's Youth?
Sleep disorders could severely burden India's healthcare and economic systems in the coming decades, especially as we mark International Youth Day The rising incidence of sleep disorders among Indian youth is fast becoming a public health crisis. If left unaddressed, it could severely burden India's healthcare and economic systems in the coming decades, especially as we mark International Youth Day. Dr. Kunal Bahrani is Clinical Director and HOD, Neurology Department, Marengo Asia Hospitals, Faridabad, says, 'In the last decade, I have seen a silent epidemic grow in clinic rooms, hostel beds, exam-prep lounges, and co-working spaces: sleep disorders in the youth. Sleep isn't just 'rest" – it's a neurological function as critical as breathing. Yet, an increasing number of young people are sacrificing it in the name of productivity, entertainment, or simply trying to keep up with others." Sleep disorders are no longer a personal inconvenience; they are rapidly becoming a public health threat. Recent studies suggest that one in three young Indians suffers from at least one form of sleep-related issue. Compared to 15 years ago, the incidence of insomnia, delayed sleep phase disorder, and non-restorative sleep has doubled. According to a 2022 AIIMS report, nearly 52% of students surveyed reported poor sleep quality. The 16–24 age group is particularly vulnerable to sleep disorders in India. These are years marked by academic pressure, emotional turbulence, and excessive screen time. The combination of hormonal changes, social media influence, and late-night habits makes this age group a high-risk population. The most common disorders I see in today's youth include insomnia (difficulty falling or staying asleep), delayed sleep phase disorder (sleep cycle shifted to late night and late waking), restless legs syndrome, non-restorative sleep (waking up tired despite adequate hours), and sleep apnea (increasingly seen in overweight youth). Several factors contribute to the rise in sleep disorders among the youth, including blue-light exposure from screens, irregular sleep schedules (especially post-COVID), academic stress and performance anxiety, over-stimulation before bedtime (scrolling, gaming, binge-watching), and the consumption of caffeine and energy drinks. The neurological and cognitive consequences are serious: reduced memory retention and learning capacity, poor emotional regulation leading to mood swings, aggression, and anxiety, lowered attention span and focus, increased risk of migraines and neurological burnout, and even long-term changes in brain plasticity if sleep deprivation continues for years. Treatment for sleep disorders often begins with non-pharmacological interventions, such as Cognitive Behavioural Therapy for Insomnia (CBT-I), circadian rhythm regulation, blue-light filters and digital curfews, and relaxation techniques like deep breathing and mindfulness. Medication is prescribed only when necessary, and always for a brief period. To prevent sleep disorders, several steps can help: maintain a consistent sleep–wake cycle, even on weekends; avoid screens at least one hour before bed; and cut down on caffeine after 2 p.m. (caffeine has a half-life of 5–6 hours, which means your afternoon coffee may still be active in your system well into the night). Create a wind-down routine, such as a calming pre-sleep ritual, and prioritise sleep as you would an important meeting or deadline. Remember: sleep is not optional. It is central to your wellbeing. view comments First Published: August 12, 2025, 12:59 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
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Business Standard
30-07-2025
- Health
- Business Standard
From racing thoughts to restlessness, how to deal with sleep anxiety
What is sleep anxiety and how is it different from insomnia? If, despite feeling exhausted, you are unable to sleep, find your mind racing with thoughts and your body resisting rest, you might be experiencing sleep anxiety. According to Dr Astik Joshi, Child, Adolescent and Forensic Psychiatrist at Veda Clinic, Delhi, and Fortis Shalimar Bagh, sleep anxiety is becoming an increasingly common phenomenon, especially among young professionals navigating high-pressure jobs, digital overload, and endless to-do lists. How is sleep anxiety different from insomnia or general anxiety? 'Sleep anxiety refers to the persistent worry or fear associated with the act of falling asleep or staying asleep,' said Dr Gorav Gupta, Senior Psychiatrist and CEO of Tulasi Healthcare. 'Unlike general anxiety, which is broad and can affect various areas of life, sleep anxiety is specifically about sleep,' he added. Unlike insomnia, where the issue is sleep disruption regardless of cause, sleep anxiety is about anticipatory fear: the fear of not being able to sleep becomes the very reason you can't sleep. It's a vicious cycle. What are the causes of sleep anxiety? For most people, it's not just one thing. Psychological causes may include: Work stress and performance pressure Overthinking Unresolved trauma or chronic stress Physiological causes can include: An overactive sympathetic nervous system Elevated nighttime cortisol (stress hormone) Disruptions in melatonin levels Poor bedtime habits like caffeine late in the day, social media scrolling, or intense conversations before bed can compound these issues. What are the symptoms of sleep anxiety? Not every restless night indicates sleep anxiety. But if the following sound familiar, it may be time to take note: Nervousness or tension at bedtime Racing thoughts as you try to sleep Obsessive clock-checking Feeling unrefreshed even after hours of sleep Dr Joshi explained that difficulty falling or staying asleep due to anxiety, coupled with not feeling rested, are hallmark signs. 'When this starts interfering with your work, relationships, or daily functioning, it's no longer just a phase—it needs intervention,' he said. Could sleep anxiety have a medical cause too? Sleep anxiety can also stem from medical conditions such as: Restless leg syndrome Sleep apnea Chronic pain disorders Breathing abnormalities 'Before assuming it's just stress, we advise a proper evidence-based sleep evaluation,' said Dr Joshi. 'Depending on findings, you may be referred to a psychiatrist, psychologist, or sleep specialist,' he added. What are the treatment options for sleep anxiety? 'Management is best done by addressing the underlying cause, whether psychological, medical, or lifestyle-related,' said Dr Joshi. Treatment approaches include: Cognitive Behavioural Therapy for Insomnia (CBT-I) Mindfulness and relaxation techniques Sleep hygiene routines Medications (melatonin, sedating antidepressants, anti-anxiety drugs) – under supervision only Dr Gupta added, 'The decision to use medication should always be made after a risk-benefit discussion with the patient. Informed consent matters.' Can changing your routine fix sleep anxiety? Yes, and it's the first thing doctors recommend. According to both experts, key behavioural changes include: Sleeping and waking at the same time every day Avoiding screens 30–60 minutes before bed Reducing caffeine intake in the evening Establishing a bedtime ritual (reading, shower, music, light stretches) Keeping the bed reserved only for sleep and intimacy Ensuring the room is cool, dark, and quiet These cues help signal to the brain that it's time to relax. Do sleep trackers help or hurt anxiety? They may do more harm than good. 'There's a phenomenon called orthosomnia,' Dr Gupta explained, 'where people get obsessed with achieving perfect sleep scores. The stress of trying to sleep well becomes a new source of anxiety.' People with health anxiety or perfectionist tendencies should avoid these apps unless recommended by a specialist. When should you consult a doctor for sleep anxiety? Seek professional help if your sleep issues: Happen three or more times a week Last for more than three months Affect your mood, productivity, or daily life Both doctors agree that sleep anxiety is a multifactorial condition—rooted in biology, psychology, and behaviour. Start with a psychiatrist or psychologist if you suspect mental health is involved. If symptoms include snoring or discomfort, a sleep medicine specialist may be needed. For more health updates, follow #HealthWithBS
Time of India
19-07-2025
- Health
- Time of India
Sleep: The brain therapy you don't have to talk through
Whenever life gets busy or work gets hectic, one of the first things that gets sacrificed is our sleep. But does that overtime pay off? While it may feel like we are getting more work done, it can have an adverse effect on our mental health. Poor sleep can worsen mental health challenges and vice versa. We often hear people say, 'I can function on five hours of sleep.' But the truth is that chronic sleep deprivation is associated with reduced cognitive performance, increased emotional reactivity, weakened immunity, and a higher risk of burnout. It negatively affects attention, memory, and concentration. While compromising on sleep might give you a sense of productivity, it is ultimately counterproductive. Sleep is an important period of rest for your brain. It helps in mood regulation, improved cognitive functioning, including the consolidation of memories and emotional resilience. Poor sleep and psychological distress go hand in hand. Sleep plays a role in balancing neurotransmitters like serotonin and dopamine and a chronic lack of it can activate your body's stress response system, increasing your cortisol levels, thereby making you more vulnerable to stress responses. Insomnia is not just a symptom of mental health conditions, but is also an active contributing factor. For example, even partial sleep deprivation can lead to significant increases in anxiety and can precipitate depressive episodes, making recovery harder. Sleep disruption also acts as a trigger for manic or depressive episodes in individuals diagnosed with bipolar disorder, and maintaining a consistent sleep schedule is a crucial part of the treatment plan. If you've been navigating sleep disorders, don't worry, the good news is that sleep health is treatable. Improving sleep starts with simple, evidence-based habits which are very important for developing good sleep hygiene. Building habits like sticking to a schedule, waking up at a particular time, sleeping at a fixed time and maintaining an active lifestyle can help regulate the body's internal clock. Limiting screen time to about 30 minutes before bed, as well as reducing caffeine can also help. Having a calming bedtime routine that helps you wind down, such as journaling, reading and meditating can support better rest. Exercising during the day is known to improve sleep quality, but avoid intense workouts too close to bedtime, as it can disrupt sleep. Along with it, therapeutic approaches such as Cognitive Behavioural Therapy for Insomnia (CBT-I), combined with other structured therapy approaches aimed at addressing the root cause and/or psychiatry, can be transformative for your sleep health. Sleep is not a passive state but an active, indispensable ingredient for better mental health. Investing in your sleep is, without a doubt, one of the most powerful investments you can make for your overall mental and physical well-being. In case you feel the need to reach out for professional mental healthcare, don't hesitate. Help is always available for you. Sweta Bothra, Amaha's Director of Psychology Services
