Indians aren’t sleeping well. A 2024 study by the Indian Journal of Sleep states that the percentage of Indians who get less than 6 hours of uninterrupted sleep daily has risen to 61 per cent in 2024. While 72 per cent of people said they wake up at least once during the night to use the bathroom, while 43 per cent admitted going to bed late because of household chores or a busy schedule.

 

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.

 

Sleep disorders don’t just appear out of nowhere—they’re often triggered by everyday factors like alcohol, caffeine, nicotine, stress, or anxiety. Mental health conditions can also play a big role, making it even harder to get the rest you need. Among other reasons, an unhealthy lifestyle might also be a reason that keeps you awake at night. Even sneaky culprits like irregular sleep schedules or midnight snacking can mess up your body’s natural rhythm. 

 

Classification of Sleep Disorders

Sleep disorders have been reclassified many times over the years. The latest revision, the International Classification of Sleep Disorders, organises these disorders based on symptoms, their impact on the body (pathophysiology), and the systems they affect.

• Insomnia: Trouble falling or staying asleep.
• Sleep-Related Breathing Disorders: Breathing irregularities during sleep, such as sleep apnea.
• Central Disorders of Hypersomnolence: Struggles with staying awake or feeling alert during the day.
• Circadian Rhythm Sleep-Wake Disorders: Issues caused by a misaligned internal body clock, making it hard to sleep or wake at the right times.
• Parasomnias: Unusual behaviours like sleepwalking, talking, or eating during sleep.
• Sleep-Related Movement Disorders: Physical movements or urges to move that disrupt sleep, such as restless legs syndrome.

 

Triggers For Sleep Disorders

Sleep disorders often stem from various physical, mental, and lifestyle factors. Here’s a detailed look at common triggers and how they disrupt your ability to get a good night’s rest:

1. Stress and anxiety: Ongoing stress from work deadlines, financial worries, or personal relationships can keep your mind racing at night, making it difficult to relax and fall asleep. Besides, conditions like generalised anxiety disorder, panic attacks, or social anxiety can lead to hyperawareness or repetitive thoughts that interfere with sleep cycles. Overthinking about the day or future events can prevent your brain from winding down.

 

2. Poor sleep hygiene: Going to bed and waking up at inconsistent times confuses your internal clock, leading to difficulty falling asleep or staying asleep. Watching TV, scrolling on your phone, or working on your laptop exposes you to blue light, which inhibits the production of melatonin—the hormone that regulates sleep. Eating heavy or sugary meals, consuming caffeine, or engaging in stimulating activities late at night can keep your body too alert for restful sleep.

 

3. Caffeine, alcohol, and nicotine

• Caffeine: Found in coffee, tea, energy drinks, and chocolate, caffeine is a stimulant that can stay in your system for hours, delaying sleep onset and reducing sleep quality.
• Alcohol: While it may help you fall asleep faster, alcohol disrupts the REM (rapid eye movement) stage of sleep, leading to lighter, less restorative rest and frequent awakenings.
• Nicotine: A stimulant found in cigarettes and vaping products, nicotine increases heart rate and alertness, making it harder to fall and stay asleep.

4. Underlying health conditions: Conditions like asthma, arthritis, acid reflux, and heart disease can cause discomfort or pain that interrupt sleep. Depression, bipolar disorder, or PTSD (post-traumatic stress disorder) often come with sleep-related symptoms like insomnia or nightmares. Additionally, conditions like Parkinson’s disease or Alzheimer’s can directly impact sleep patterns and lead to chronic sleep disturbances.

5. Sleep Environment Issues

• Noise: Sudden or consistent noise—whether from traffic, snoring, or pets—can repeatedly wake you up or prevent you from falling asleep.
• Light: Bright or artificial light, including streetlights or a glowing phone screen, disrupts your body’s natural production of melatonin.
• Uncomfortable sleeping space: A mattress that’s too hard or too soft, poor pillow support, or an overly hot or cold room can make restful sleep nearly impossible.

 

6. Circadian rhythm disruptions: Jet lag happens when travelling across multiple time zones confuses your body’s internal clock, leaving you wide awake at night or drowsy during the day. Irregular work hours, especially overnight shifts, can lead to difficulty maintaining a consistent sleep schedule. Even insufficient exposure to natural light can suppress your body’s cues for when it’s time to wake up or wind down.

7. Hormonal changes: Sleep issues can also arise due to hormonal imbalances in the body. 

• Pregnancy: Physical discomfort, hormonal shifts, and frequent urination can disrupt sleep during pregnancy.
• Menopause: Hot flashes and night sweats caused by hormonal fluctuations often lead to nighttime waking.
• Ageing: As you age, your body produces less melatonin, making it harder to fall asleep or stay asleep.

 

8. Medications and substances: Drugs like beta blockers, steroids, and antidepressants may interfere with sleep by causing wakefulness or disrupting natural sleep cycles. Substances like stimulants or sedatives can lead to dependence and withdrawal-related insomnia.

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.

 

Sleep disorders can stem from a variety of triggers, ranging from lifestyle habits and stress to underlying health conditions and environmental factors. By identifying these causes—whether it’s late-night screen time, caffeine consumption, or an uncomfortable sleeping space—you can take meaningful steps to address the root issues. Improving sleep hygiene, managing stress, and seeking professional help when necessary can make a significant difference. Prioritising good sleep is not just about feeling rested; it’s essential for your overall health and well-being.