Sleep deprivation is a growing concern among many Indians, affecting productivity and well-being (Photo: Canva)
The clock struck 12 to indicate it was midnight, yet 26-year-old Sanjana Agrawal, a UX researcher at an insurance healthcare startup in Bengaluru remained glued to her screen, binge-watching The Adolescence, a British Netflix series. Hooked on what would happen next, she had lost track of time.
The next morning, exhaustion weighed heavily on her. With red, sleep-deprived eyes, she struggled to focus on work, only to doze off at her desk. As the days passed, her workload piled up, and fatigue became a constant companion.
Recalling that period, Agrawal reflected on how her lack of timely sleep led to persistent irritation and difficulty concentrating on her tasks. She found herself struggling to stay focused and productive, realising how crucial proper rest was for her overall well-being.
“I remember how not sleeping on time made me constantly irritated and unable to concentrate on my tasks. I struggled to stay focussed and productive,” Agrawal tells Media India Group.
But Agrawal is not alone. Sleep deprivation is a growing concern among many Indians, affecting productivity and well-being.
According to the Great Indian Sleep Scorecard (GISS) 2025, conducted by Wakefit, a sleep and home solutions provider, India’s evolving sleep patterns reveal some concerning trends. Based on 4,500 responses collected between March 2024 and February 2025, the survey found that 58 pc of respondents reported sleeping past 23:00, exceeding the recommended bedtime of 22:00.
This trend has been steadily rising. Previously, the survey found that 55 pc of Indians slept past midnight, which stood at 52 pc in 2023 and 46 pc in 2022. The data highlights a growing pattern of sleep deprivation among Indians.
Why Indians are sleeping less?
Doctors attribute rising sleep deprivation to several factors, including shifting work schedules, the easy availability of entertainment, and increasing life stress.
Dr Afsheen Ahmed, at Delhi’s Majeedia hospital at Hamdard Nagar, says increased screen time and easy availability of entertainment options have increasingly made it difficult to find ideal bedtime for people.
“With increased screen time and the easy availability of entertainment, like late-night television, people are finding it harder to stick to an ideal bedtime,” Ahmed tells Media India Group.
It is not just entertainment that is keeping people awake till late nights, it is also the current work culture. Dr Manvir Bhatia, a senior neurologist and sleep specialist at Delhi’s Neurology and Sleep Centre, highlights that changing work demands are a major factor contributing to disrupted sleep patterns.
“Many people struggle to meet deadlines, so they continue working late into the night. Another issue is working across different time zones, many professionals in India have jobs connected to offices in other parts of the world, which extends their working hours. Whether it is work obligations or entertainment, all these factors are pushing bedtimes later,” Bhatia tells Media India Group.
Consequences of lesser sleep
The consequences of chronic sleep deprivation extend far beyond just feeling tired. Consistently staying up past the ideal bedtime, especially as late as 02:00, can have severe repercussions on overall health.
Studies have linked inadequate sleep to a higher risk of cardiovascular disease, diabetes, obesity and mental health issues. According to LocalCircles, 59 pc of surveyed Indians get less than six hours of uninterrupted sleep, a worrying statistic that highlights the widespread nature of sleep deprivation. While experts acknowledge that sleep cycles vary based on factors such as age, metabolism, dinner timing, and recent sleep patterns, Sachin Taparia, founder of LocalCircles, warns that insufficient sleep can lead to hypertension, an increased risk of heart disease and stroke, metabolic disruptions, and cognitive decline. If left unaddressed, chronic sleep deprivation can significantly impact both physical and mental well-being, ultimately reducing productivity and overall quality of life.
According to Ahmed, disruptions to the circadian rhythm can significantly impact sleep patterns, often leading to insomnia.
“If you do not have a regular sleep schedule, going to bed and waking up at the same time every day, it disrupts your circadian rhythm and the release of sleep-regulating hormones. When that cycle gets thrown off, your body struggles to fall asleep, which is why many people end up suffering from insomnia,” adds Ahmed.
Bhatia warns that consistently staying awake late at night can disrupt eating habits, increase the risk of heart problems, and cause mood changes that may lead to depression.
“If you keep delaying your bedtime, your sleep hormones, especially melatonin get suppressed. Melatonin doesn’t just induce sleep, it also has anti-aging, anti-inflammatory, and immune-boosting properties, all of which get compromised. At the same time, stress hormones like cortisol, which should decrease at night, stay elevated the longer we stay awake. This also throws off appetite-regulating hormones, making us eat more, especially at night, leading to weight gain, high blood pressure, diabetes, heart problems, mood changes, and even depression. Disrupting your sleep cycle has serious consequences,” she warns.
Women more sleep deprived
The impact of poor sleep is not just about feeling groggy, it has deeper mental and physical consequences and recent trends show that women are bearing the brunt of it more than men. According to the Wakefit survey, 50 pc of women report experiencing morning fatigue, compared to 42 pc of men.
This pattern is not new. Previous surveys have consistently shown that women are more likely to sleep past the ideal bedtime, with 9 pc more women staying up later compared to men. This sleep deficit could explain why women experience 20 pc higher morning tiredness than men. Adding to the problem, women are 50 pc more likely to wake up at least three times a night, further disrupting their rest.
According to Ahmed, societal norms play a significant role in women’s sleep deprivation. Unlike men, who often eat or work before heading straight to bed, women are more likely to stay up late finishing household chores, making it harder for them to maintain a consistent sleep schedule.
“I think in Indian households, women are expected to finish household chores before going to bed, things like putting the utensils away, wiping down the kitchen, and tidying up. Meanwhile, men usually eat, maybe do some work, and then go straight to sleep. Household chores take time, and that often means women end up staying up much later,” adds Ahmed.
Moreover, Dr Bhatia further observes that with increased household responsibilities, women today often require more personal time. As a result, they engage in revenge bedtime procrastination, prioritising other activities and delaying sleep.
“As the primary caregivers of the home, women often find their work extending late into the day, whether they are employed or not. Their responsibilities usually wrap up only once the household has settled. For some, this naturally delays bedtime. But for others, it is a conscious choice, they want to reclaim some personal time. This is what we call revenge bedtime procrastination, where they resist sleep to do something for themselves, to finally have a moment that is just their own,” adds Bhatia.
Handling sleep deprivation
Meanwhile, this epidemic doesn’t seem to settle down, as 2019 Fitbit study analysing data from 18 countries ranked India as the second most sleep-deprived nation after Japan, with an average nightly sleep of just 7 hours and 1 minute. Indians are also losing out, sleeping 48 minutes less than the United Kingdom average and 32 minutes less than in the United States.
The post-pandemic era has made things even worse. According to a Wakefit report, many Indians now sacrifice sleep to scroll through their phones late into the night. And it is not just screens keeping them up, as over 30 pc admit to lying awake, consumed by worries about the future.
With sleepless nights becoming a common struggle, experts stress the importance of one simple yet powerful habit, maintaining a consistent sleep schedule. As with inconsistent wake up times, the body internal clock gets thrown off, thus making restful sleep harder to achieve.
Morning sunlight is said to be another game-changer. Exposure to natural light early in the day helps regulate the body’s circadian rhythm, signalling when it is time to be awake and when to wind down at night. Doctors say that pairing that with regular physical activity would lead to better sleep.
According to experts, what one consumes matters too, as many recommend cutting back on caffeine, especially in the afternoon and evening, as that extra cup of coffee or an energy drink late in the day can overstimulate the nervous system, thus making it harder to unwind.
Then there is a power of a relaxing night-time routine. Whether it is reading, meditating or taking a warm bath, winding down before bed helps signal to your body that it is time to sleep. Sticking to a set bedtime also plays a crucial role in improving sleep quality.
The biggest sleep disruptors are perhaps the digital screens. The blue light from phones, tablets, and laptops suppresses melatonin, the hormone that helps one go to sleep. Scrolling late at night makes it harder to fall asleep. Experts suggest cutting down screen time before bed to allow the body to naturally prepare for rest.
By making these small but impactful changes, one can take charge of the sleep and wake up feeling truly refreshed.
The consequences of inadequate or proper sleep are too severe to ignore, from fatigue and stress to long-term health risks. The solution lies in simple yet powerful habits, maintaining a consistent sleep schedule, reduced screen time, and a mindful bedtime routine. Prioritising rest is not just about feeling refreshed, it is about reclaiming health, productivity, and overall well-being in an increasingly restless world, say the doctors.