Sleep plays a pivotal role in the well-being of our mind and body. In recent years, many people, especially executives have come forward and bragged that they only sleep for 4-5 hours a night. Former U.S. president Donald Trump and ex-Yahoo CEO Marissa Meyer have also talked about only needing to sleep four hours, or less, at night.

You must have heard that it’s vital to get seven to nine hours of sleep a night. Get anything less, and you are more likely to suffer from poor health in the short and long term.

In some industries the long hours can lead to a cultural glorification of sleep deprivation, especially among younger employees. Former PepsiCo CEO Indra Nooyi said in 2018 that she typically worked until midnight and woke up at 4 a.m. Amazon founder Jeff Bezos and Microsoft co-founder Bill Gates also have a similar story. Even tech billionaire Elon Musk was once among these leaders and bragged about pulling all-nighters and sleeping under his desk.

No wonder work is the most common activity that prevents people from getting enough sleep, as per research from the American Academy of Sleep Medicine.

Work or sleep?

Last year, Melinda French Gates said during an interview that it’s “so dumb” to try and maximize productivity by getting only a few hours of sleep and she always tries to get seven to eight hours of sleep each night. According to Gates, these people promote, in her eyes, a form of performative sleep deprivation.

There is a belief that sleep represents laziness and it is unnecessary. It’s not shocking that roughly one-third of employed U.S. adults sleep less than six hours per night, a 2020 CDC study found.

Adults ages 18 to 60 need at least seven hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). Additionally, the National Institutes of Health (NIH) sleep deprivation can lead to health issues including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression.

Although people tend to assume that sleep is unnecessary and you have cut it down to be productive, getting enough sleep is essential to achieve peak physical and mental health, according to the CDC, which adds that sleep deprivation has similar effects of being drunk.

Recently, Dr Sudhir Kumar, a Neurologist who works at Apollo Hospitals Hyderabad, claimed that if someone loses even one hour of sleep, it will take them days to recover.

“If you lose just one hour of sleep, it could take 4 days to recover from that. Sleep deprivation can cause various symptoms, such as headache, poor focus and attention, increased irritability, poor judgement, poor decision making and increased sleepiness,” Dr Kumar wrote in a post on X.

Why is sleep important?

Sleep is a fundamental human need and is essential for maintaining good health. According to Dr Prashant Chhajed, Director of Pulmonary Medicine at Fortis Hiranandani Hospital, Vashi, sleep allows the body to repair itself, carry out vital functions, boost mood, strengthen the immune system and help prevent chronic diseases.

“The various biological processes that happen during sleep include, storing of new information, networking and reorganizing of nerve cells, repair of body cells, restoring of energy and release of healthy hormones. It provides the release of growth hormone necessary for the body’s tissues to grow and repair damage. Sufficient sleep helps with focus and concentration, and allows the brain to register and organize memories,” Dr. Chhajed said.

A good quality sleep helps people regulate their emotions and better manage the physical and psychological effects of stress, as well as supports immune function, allowing the body to fight off diseases and infections, he explained.

Are Indians sleeping well?

The Philips Global Sleep Survey (2021) found that 55 percent of Indians sleep less than 6 hours on weekdays, well below the recommended 7-9 hours for adults. In the Indian context, modern lifestyle changes have significantly disrupted sleep patterns.

“Urbanization, increased screen time, and erratic work schedules have led to widespread sleep deprivation. Chronic sleep deprivation increases the risk of hypertension, diabetes, cardiovascular diseases, obesity, depression, and even reduced immunity. Additionally, studies indicate that poor sleep affects productivity, increases workplace errors, and elevates the risk of accidents on Indian roads, where driver fatigue is a significant factor in traffic fatalities,” Dr Jayalakshmi T K Sr Consultant Pulmonology, Apollo Hospitals Navi Mumbai told Financial Express.com.

Sleep disorders are a significant public health issue, both in India and globally, Dr. Chhajed revealed. Insufficient sleep is prevalent across various age groups worldwide.

“Chronic insufficient sleep is associated with an increased risk of mortality and contributes to several medical epidemics, including cardiovascular disease, diabetes, obesity, and cancer. Increased usage of smartphones and electronic devices may be contributing to poor sleep hygiene and impaired sleep quality,” he revealed.

Obstructive Sleep Apnea (OSA) alone affects over 90 million Indians, with urban areas reporting higher prevalence rates, as per 2019 AIIMS data. Insomnia affects 9-20% of Indian adults, while shift work sleep disorder is a growing issue in the IT and healthcare sectors, where night shifts are common, Dr. Jayalakshmi revealed.

She also warned that India is facing a silent sleep epidemic, with an increasing number of people suffering from chronic sleep deprivation and undiagnosed sleep disorders.

According to her, several key factors contribute to this crisis:

  • Excessive Screen Time: The widespread use of smartphones, laptops, and televisions before bedtime disrupts melatonin production, delaying sleep onset. A 2019 study by the All India Institute of Medical Sciences (AIIMS) found that late-night smartphone use was a significant contributor to sleep deprivation in Indian teenagers and young adults.
  • Work Stress & Irregular Schedules: The IT, healthcare, and service industries often require late-night or rotating shifts, leading to circadian rhythm disruptions and long-term sleep debt. BPO workers in India are particularly vulnerable to Shift Work Sleep Disorder (SWSD).
  • Rising Mental Health Issues: Anxiety, depression, and stress are becoming more prevalent in India, contributing to sleep disturbances. Studies show that stress-related insomnia affects at least 30% of urban Indians, as per 2022, NIMHANS data.
  • Urban Noise & Pollution: Cities like Mumbai, Delhi, and Bangalore have high noise pollution levels, with traffic, construction, and industrial sounds disrupting sleep patterns.
  • Dietary & Lifestyle Changes: Late-night eating, excessive caffeine consumption, and sedentary habits interfere with sleep quality. Indians consuming high-sugar and high-fat diets are more likely to experience fragmented sleep.

What are the symptoms of sleep diseases?

Obstructive sleep apnea (OSA) is a common sleep disorder where the upper airway becomes blocked repeatedly during sleep, leading to pauses in breathing.

“This blockage occurs when the muscles supporting the soft tissues in the throat relax, causing the airway to narrow or close. People with OSA may experience shallow breathing or stop breathing altogether for 10 seconds or longer. These interruptions can reduce oxygen flow to the organs and cause uneven heart rhythms. Symptoms of OSA can occur both at night time and during the day. Common night symptoms include loud snoring, gasping or choking sounds, restless sleep, frequent awakenings to urinate, and breathing through the mouth,” Dr. Chhajed told Financial Express.com.

The daytime symptoms include: Excessive daytime sleepiness, morning headaches, dry mouth or sore throat, difficulty concentrating, irritability, and decreased sex drive.

Someone sharing a bed with you may notice these symptoms before you do. If one experiences persistent sleep problems that affect your daily life, or if you notice the symptoms of OSA, it’s time to consult a doctor or sleep specialist. They can determine the underlying cause of your sleep issues and recommend appropriate treatment.

The way forward

India urgently needs public awareness campaigns, workplace interventions, and policy changes to address its growing sleep crisis. Dr. Jayalakshmi emphasised that employers should introduce flexible work schedules and provide fatigue management programs. Healthcare professionals should screen patients for sleep disorders during routine check-ups.

On an individual level, practicing good sleep hygiene can significantly improve sleep quality:

  • Limiting screen time before bed
  • Maintaining a consistent sleep schedule
  • Avoiding caffeine and heavy meals close to bedtime
  • Managing stress through mindfulness, therapy, or relaxation techniques

Prioritizing sleep is crucial for mental, physical, and economic well-being. Addressing sleep disorders can not only enhance individual health but also boost national productivity and healthcare outcomes.