The Science of Sleep: How Sleepless Nights Disrupt Your Body and Mind

Imagine this: you’re staring at the ceiling at 3 a.m., unable to sleep, while the rest of the world is peacefully snoring away. The alarm is set to go off in just a few hours, and you know that with every waking minute, your window for sleep keeps shrinking. If you relate to this, then you’re not alone. According to a survey conducted by the LocalCircle in 2025, about 59% of Indians get less than 6 hours of uninterrupted sleep.

There are endless reasons for your sleep deprivation, but the consequences remain the same. Poor sleep doesn’t just leave you feeling irritated; it impacts your mental health, physical health, and can even strain your relationships.

Let’s learn the science behind your sleepless nights and what you can do about it.

Importance of Sleep

Sleep is undoubtedly the most important factor in your well-being. Think of it as your nightly system update, where toxins are cleared from your brain, your muscles repair, and your energy resets. Skipping sleep entirely or not getting a good night’s sleep disrupts your normal bodily processes and can have a major impact on your health.

A restful sleep helps you with:

• Memory and learning
• Muscle recovery and a strong immune system
• Self-regulation of emotions
• Strong cognitive functioning
• Balancing your hormones

Common Sleep Disorders That Can Affect Your Sleep

Your sleepless nights might not be just due to bad habits. It is possible that you may be suffering from an underlying sleep disorder.

Here are some common sleep disorders that could be affecting the quality of your sleep:

Insomnia

Insomnia is characterised by the inability to sleep even after an exhaustive day. In India, insomnia is one of the most common sleep disorders, affecting about 3 in 10 people. If you’re suffering from insomnia, here are some helpful tips that you can follow:

• Maintain a consistent sleep schedule; try to sleep and wake up at a set time every day.
• Reduce your screen time 30 minutes to 1 hour before bed.
• Follow a ritual before bed to unwind your mind, like dimming the lights, listening to calming music, doing breathing exercises, or taking a warm bath.

Sleep Apnoea

If you or someone you know snores loudly, wakes up gasping for air, or can’t sleep at night, sleep apnoea might be to blame. This condition causes temporary pauses in breathing throughout the night, preventing deep, restorative sleep and leading to daytime fatigue. If you’re suffering from sleep apnoea, here are some helpful tips that you can follow:

• Consider a sleep study to diagnose the condition.
• Maintain a healthy weight—obesity is a major risk factor for developing sleep apnoea.
• Use a CPAP machine if prescribed by a doctor.
• Avoid alcohol—alcohol consumption right before sleeping has been linked with an increased risk of sleep apnoea.

Restless Leg Syndrome

If you feel an uncontrollable urge to move your legs when you’re lying in bed, you might have restless leg syndrome (RLS). Relaxing becomes impossible and it keeps you from getting a restful sleep even when you desperately want to. If you’re suffering from RLS, here are some helpful tips you can follow:

• Reduce caffeine and alcohol intake.
• Consult your doctor; your body may be deficient in magnesium or iron.
• Stretch or massage your legs before bed.

Delayed Sleep Phase Syndrome (DSPS)

Some people naturally struggle to fall asleep at a “normal” bedtime and instead stay up late into the night. Conditions like delayed sleep phase syndrome (DSPS) occur when your internal body clock is misaligned with conventional norms, making it difficult to wake up early and function during the day. If you’re suffering from DSPS, here are some helpful tips you can follow:

• Go out in the sun and expose yourself to natural light during the day to regulate your circadian rhythm.
• Avoid bright lights at night (especially blue light from screens).
• Try melatonin supplements to reset your sleep cycle.

Effects of Sleep Deprivation on Your Body and Mind

The survey by LocalCircle highlights an important fact: almost 6 out of 10 people get less than 6 hours of sleep. You might think that missing a few nights of sleep is no big deal, but long-term sleep deprivation can cause various problems, such as:

• Weaker memory: Lack of sleep can reduce your cognitive functioning, affecting your brain’s processing power and ability to store new information. 
• Emotional instability: Sleep deprivation makes you more likely to be irritable and experience mood swings, anxiety, or depression.
• Weakened immune system: Your body becomes slower at fighting infections, making you more likely to get ill.
• Weight gain and cravings: Sleep impacts hunger hormones, increasing your cravings for high-calorie, unhealthy foods.
• Higher risk of chronic illnesses: Long-term sleep deprivation can cause heart disease, diabetes, high blood pressure, and neurodegenerative conditions such as Alzheimer’s.

How to Get a Good Night’s Sleep

If tossing and turning at night has become the norm, it’s time to reset your sleep habits. Here’s how:

Stick to a routine: Train your body’s internal clock by sleeping and waking up at the same time every day.

Optimise your environment: Dim the lights in your room and create a calm, cool atmosphere. Consider buying curtains that block all light and a comfortable mattress.

Reduce caffeine and alcohol intake: Caffeine can keep you up at night, whereas alcohol can significantly reduce the quality of your sleep. Avoid drinking any caffeinated drinks before bed or consuming too much alcohol.

Move your body daily: Regular exercise is good for your body, but you should avoid intense workouts before bedtime. It can increase your heart rate and leave you too energised to sleep.

Unwind before bed: Following a sleep ritual can help you fall asleep quickly. Try relaxing, deep breathing, meditating, or taking a warm bath to calm your body and transition into sleep mode.

The Bottom Line 

Sleep is not a luxury; it’s a necessity. If you’re struggling to sleep at night, consider seeking help from a professional. A psychologist or a psychiatrist can help you identify any underlying cause and create a personalised treatment plan to effectively address those issues.