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World Sleep Day: Experts explain how lack of sleep may increase the risk of anxiety and depression, and why good sleep is essential for mental well-being.
The blue light emitted by screens suppresses the production of melatonin, the hormone responsible for regulating sleep. (AI Image)
In a world that rarely switches off, sleep is increasingly becoming a casualty of modern lifestyles. Long work hours, endless scrolling on smartphones and irregular routines have gradually shortened the average person’s sleep cycle. While many view lost sleep as a temporary inconvenience, health experts warn that the consequences can be far more serious. Beyond fatigue and reduced concentration, chronic sleep deprivation can quietly affect emotional well-being and increase vulnerability to mental health concerns.
Research shows that adults typically require seven to eight hours of quality sleep each night for optimal physical and mental functioning. During sleep, the brain processes information, restores energy levels and regulates hormones that influence mood and stress. When this restorative cycle is disrupted for prolonged periods, the impact may extend beyond tired mornings to deeper emotional challenges.
The Sleep–Mental Health Connection
According to Dr Zubair Sarkar, Senior Consultant in Neurology at Apollo Spectra Hospital, Kanpur, consistent lack of sleep prevents the brain from recovering and stabilising emotional responses.
“When a person regularly sleeps less, the brain does not get sufficient time to rest and recover. This affects the brain’s ability to regulate emotions, making individuals more likely to feel anxious or stressed even over minor issues,” he explains.
He further notes that sleep deprivation can disrupt the balance of mood-regulating chemicals in the brain. Over time, this imbalance may contribute to symptoms such as persistent stress, sadness or irritability. In many cases, individuals who already struggle with anxiety or depression also experience disturbed sleep, creating a cycle where poor sleep and emotional distress reinforce each other.
The Role Of Digital Habits In Sleep Deprivation
Modern technology is another factor influencing sleep quality. Dr Vijay Kumar Sharma, Consultant in Internal Medicine at Regency Hospital, Gorakhpur, points out that prolonged screen exposure before bedtime can significantly disrupt the body’s natural sleep rhythm.
“Blue light emitted from smartphones and laptops interferes with hormones that regulate sleep. As a result, people take longer to fall asleep and the overall quality of sleep declines,” he says.
Common signs of sleep deprivation include constant fatigue, difficulty concentrating and sudden mood fluctuations. When these symptoms persist for extended periods, they can gradually begin to influence emotional well-being.
How Sleep Loss Triggers Stress In The Body
Lack of sleep also increases physiological stress. Dr Divya Badanidiyur, Senior Consultant and Head of ENT and Head & Neck Surgery at SPARSH Hospital, Bengaluru, explains that prolonged sleep deprivation can heighten the body’s stress response. “When sleep remains insufficient for long periods, stress levels in the body increase. This may make symptoms such as anxiety and low mood more noticeable, which is why adequate sleep is essential for a healthy lifestyle,” she says.
Over time, elevated stress hormones and mental fatigue may weaken emotional resilience, making it harder for individuals to cope with everyday pressures.
Simple Habits That Improve Sleep Quality
Experts emphasise that improving sleep often begins with small lifestyle adjustments. Maintaining a consistent sleep schedule – going to bed and waking up at the same time each day – helps regulate the body’s internal clock.
Reducing screen exposure before bedtime can also significantly improve sleep quality. Other helpful practices include eating lighter meals at night, exercising regularly and creating a calm sleep environment free from distractions.
When sleep disturbances persist for extended periods, seeking medical guidance is recommended to identify underlying causes and prevent long-term complications.
Prioritising Sleep For Better Mental Well-Being
Sleep should not be viewed as optional downtime but as a fundamental pillar of health. Adequate rest supports emotional stability, strengthens memory and improves concentration while helping the body manage daily stress more effectively.
As awareness around mental health continues to grow, prioritising consistent and restorative sleep may be one of the most practical steps individuals can take to safeguard both their mind and body.
Delhi, India, India
March 13, 2026, 10:49 IST
