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India is not sleeping properly. Sleep is an essential process that plays an important role in maintaining not only cognitive but also physical health. Sleep is crucial for optimal functioning of the immune system.
Doctors and health experts maintain that disrupted sleep patterns can cause changes in gene expression, release of hormones, impact metabolism, and circadian rhythm. Studies have shown an association between insomnia and numerous disorders, such as obesity, type 2 diabetes mellitus, hypertension, cardiovascular disease, arrhythmias, immune disorders, and even colorectal cancer.
In March this year, a survey conducted by Wakefit revealed that a majority of Indians seem to be sleeping an average six-seven hours when they should be getting a good eight-hour sleep. Meanwhile, Indians also sleep 30 minutes less than the rest of the world and also tend to fall asleep 30 minutes later than others, Ultrahuman sleep data revealed.
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“Sleep disorders are rising in India, with 34% suffering from sleep apnea, 26% from insomnia, and 11% from restless leg syndrome (RLS). Factors include lack of physical activity, high stress, depression, poor sleep environments (especially in slums and crowded homes), and marital issues,” Anjali Peshwani, Nutrition & Food Consultant at Fast&Up told Financial Express.com.
Meanwhile, Avnish Chabbria, Founder at Wellbeing Nutrition told Financial Express.com that a lot of this can be traced back to our hectic urban lifestyles.
“We’re constantly on the go, juggling long hours, a lack of physical activity, and high stress. Additionally, the time we spend staring at screens before bed doesn’t help either; it’s all messing with our sleep patterns and natural circadian cycles.
And let’s not forget our eating habits—higher caffeine intake and more processed foods can definitely impact how well we sleep.,” he told Financial Express.com.
This is disrupting our hormonal balance, generating inflammation, and giving way to a cascade of other metabolic disorders, he said.
Prevalence of Sleep Disorders in India
Common sleep disorders in India are sleep apnea, insomnia, and RLS. Sleep apnea involves interrupted breathing during sleep due to airway obstruction. Insomnia is difficulty falling or staying asleep, often linked to stress, anxiety, or poor sleep habits. RLS causes an uncontrollable urge to move the legs, often due to uncomfortable sensations.
“The high prevalence of sleep disorders in India is evident in the presence of insomnia in 1 out of every 4 Indians. An unruly mix of lifestyle changes, high-stress levels, unregulated screen time is disrupting natural sleep-wake cycles. Obstructive Sleep Apnea (OSA) and restless leg syndrome are one of the most severe faces of sleep disorder. Despite growing awareness, there remains a striking gap in comprehending the sources and their management, and this can be well attributed to stagnating sleeping disorder diagnoses,” Prabhat Maheshwari, Co-Founder and Director, Amocare told Financial Express.com.
Additionally, undisturbed sleep is growing to become a scarce resource leading a sizeable fraction of the population to sleep disorders and non-communicable diseases (NCDs) like hypertension and diabetes, with a side of chronic insomnia, he revealed.
Other less frequently heard but very common ones, like narcolepsy, also known as daytime sleeping, can lead to sudden sleep attacks, which disrupt daily life. Hypersomnia and shift-work disorder, which can be pretty unsettling and are often caused by stress or not getting enough sleep, Chhabria told Financial Express.com.
Maheshwari also highlighted that as the second most sleep-deprived country, effective management strategies should take center stage in India.
“Sticking to a routine, curbing the usage of digital devices during bedtime, exercising daily, and getting sunlight 15 minutes a day are a few essentials on the path. Taking vitamin D and Ashwagandha supplements or gummies can be another technique to combat these disorders,” he pointed out.
‘Increased awareness has led to improved diagnosis’
The treatment of sleep disorders in India has evolved significantly over the years, transitioning from basic lifestyle advice to advanced medical interventions. According to Dr. Arun Chowdary Kotaru, Consultant – Respiratory / Pulmonology & Sleep Medicine, Artemis Hospitals, initially, treatments focused on improving sleep hygiene and addressing underlying health conditions.
“With advancements in medical research, cognitive-behavioral therapy (CBT) for insomnia became a widely accepted non-pharmacological treatment. The introduction of continuous positive airway pressure (CPAP) devices revolutionized the management of obstructive sleep apnea. Furthermore, increased awareness and training for healthcare professionals have led to better diagnosis and treatment. Recent years have seen the integration of technology, such as wearable sleep trackers and telemedicine, enhancing patient monitoring and personalized treatment approaches,” Dr. Kotaru told Financial Express.com.
Treatment has evolved from primarily behavioral therapies focused on sleep hygiene to include medications and self-care strategies. “Today, options like melatonin supplements offer a comprehensive approach, combining traditional methods with modern treatments. Supplements in the form of effervescent tablets are convenient to consume and sugar-free,” Peshwani told Financial Express.com.
Sleep is growing to become a serious business for individuals, especially since they get so little of it. Increased awareness has led to improved diagnosis and the establishment of sleep clinics across major cities, Maheshwari revealed.
“Cognitive Behavioral Therapy for Insomnia (CBT-I) has become a standard approach, addressing sleep habits and misconceptions. Treatment of sleep disorders has evolved from primarily relying on sleeping pills to a more holistic approach focusing on sleep hygiene, and centralizing natural remedies and supplements, such as melatonin, which are perceived to have fewer side effects and lower addiction potential. Technological innovations, such as Continuous Positive Airway Pressure (CPAP) for obstructive sleep apnea and wearable sleep monitoring devices, have enhanced management strategies,” he told Financial Express.com.
However, awareness and diagnosis remain low, especially in rural areas, he said.
Supplements for better sleep: How beneficial?
Melatonin supplements, including strips, have become popular for managing sleep disorders. Peshwani maintains that melatonin can help regulate sleep patterns and improve sleep quality when used temporarily.
Meanwhile, Maheshwari pointed out that melatonin can be particularly effective in regulating the sleep-wake cycle for individuals with circadian rhythm disorders, such as jet lag or shift work disorder. Melatonin strips offer a convenient and fast-acting alternative to pills. Alternatively, de-stress gummies containing natural blends of super ingredients like Ashwagandha, L-Theanine, and herbal extracts aids stress management by balancing cortisol levels, creating a smoother segue to sleep.
Chhabria explained that it’s really interesting to see how melatonin strips are becoming more popular in India. They can be quite helpful for people who have trouble sleeping. Melatonin helps regulate our sleep cycle, so it’s especially useful for things like jet lag or adjusting to a new sleep schedule.
“Oral thin strips use nano-advanced science to deliver nutrients via sublingual delivery directly into the bloodstream. Traditional capsules and tablets pass through stomach acid and then into your gut for absorption into the bloodstream. This may not keep nutrients fully bioavailable if they are not acid resistant or enteric-coated, affecting their efficacy. However, there are a few things to watch out for in terms of melatonin sources, whether synthetic or natural. We were the first ones to bring this technology to India and named it Melts. Our restful sleep melts are made with 100% natural melatonin extracted from Asian rice, alfalfa, and chlorella that has zero side effects, is non-habit-forming, drug-free, and effective! It’s absolutely clean, without any fillers or artificials, and the most convenient way to combat deficiencies,” he told Financial Express.com.
Moreover, Dr. Kotaru also lighted that melatonin supplements, including strips, have gained popularity in India as a remedy for sleep disorders, especially for insomnia and jet lag.
“Melatonin, a hormone that regulates sleep-wake cycles, can help in improving sleep onset and quality in people with disrupted circadian rhythms. These supplements are generally considered safe for short-term use, with few side effects such as dizziness, headaches, and daytime drowsiness,” he told Financial Express.com.
Side-effects of melatonin that you must know
Peshwani emphaised that excessive use can cause side effects like drowsiness, dizziness, constipation, reduced alertness, and mild anxiety. “Proper guidance is essential to avoid adverse effects and ensure effective treatment,” she added.
While melatonin is generally safe for short-term use, long-term use might disrupt the body’s natural hormone production, especially in children and adolescents. “Additionally, melatonin can interact with medications like blood thinners, immune suppressants, and diabetes treatments, potentially leading to adverse effects. Improving sleep hygiene through regular exercise, avoiding screens before bed, and maintaining a consistent sleep schedule is safer and more effective for most people,” Maheshwari told Financial Express.com.
According to Dr. Kotaru, long-term safety data is limited. “Overuse or inappropriate use can lead to dependence or reduced natural melatonin production. It’s important to use these supplements under medical supervision to avoid potential interactions with other medications and ensure proper dosage, he added.
A way forward
Sleep disorders are a major but overlooked problem in India. Improving sleep health in India requires a multifaceted approach encompassing medical treatment, lifestyle modifications, and public health initiatives to ensure a well-rested and healthier population, Maheshwari said.
According to him, it is critical to address this as a public health challenge, and reliance on natural ingredients and making strategic lifestyle changes can go a longer way in improving sleep.
Dr. Kotaru highlighted that awareness and education about sleep health are crucial in addressing sleep disorders in India.
“Promoting good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and reducing screen time before bed, can significantly help in improving sleep quality. Employers can support their employees by offering flexible work hours and stress management programs. Also, integrating sleep health into public health initiatives and training more sleep specialists can help manage the growing burden of sleep disorders,” he said.
It’s also essential that healthcare providers, policymakers, and the community come together for creating a well-rounded approach for improving sleep health across the nation, he added.
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