Summer of Insomnia: Why Late-Night Habits and Snoring Are Wrecking India’s Sleep

According to Dr. Sibasish Dey, Head of Medical Affairs at Resmed India and South Asia, the “summer of insomnia” is not just about weather-induced discomfort—it’s about the daily rituals we overlook. From blue light to beer, our choices before bed are making quality sleep a rare luxury.

1. Blue Light Disruption: When Screens Hijack Sleep Signals

In a season when long daylight hours already delay natural sleep rhythms, many Indians further disrupt their sleep by scrolling late into the night.

• Melatonin Meltdown: Blue light from phones and laptops suppresses melatonin, the hormone that signals sleep. This tricks the brain into staying awake even when the body is tired.

• Brain on Alert: Screen time keeps your brain active instead of helping it wind down, making it harder to fall asleep and affecting sleep quality throughout the night.

“Blue light exposure is one of the most common and damaging sleep disruptors in modern India,” says Dr. Dey.

2. Binge-Watching: The ‘One More Episode’ Trap

Summer evenings often lead to long TV or OTT binges—something that’s far more harmful than it seems.

• Mental Overload: Engaging content overstimulates the brain, delaying the calm needed for restful sleep.

• Time Loss = Health Loss: With no clear boundaries, viewers often push bedtime by hours. Alarmingly, the study found that 47% of employed Indians have taken sick leave due to poor sleep.

3. Cold Beers and Hot Nights: The Alcohol Trap

A chilled drink may feel like the perfect summer indulgence—but it’s bad news for your rest.

• Sleep Fragmentation: Alcohol reduces REM sleep—the deep, restorative kind—causing frequent awakenings.

• Dehydration and Hormonal Chaos: Combined with summer dehydration, alcohol’s interference with hormones like melatonin can leave you groggy, restless, and exhausted.

“You may fall asleep faster, but your sleep will be shallow and broken,” Dr. Dey warns.

4. Snoring Partners: The Silent Sleep Saboteur

India leads globally in sleep disruptions caused by partners. According to the study, 41% of Indians in relationships report nightly disturbances, with snoring as the top culprit.

• Separate Beds, Better Sleep?: Some couples are choosing different sleeping arrangements to ensure uninterrupted rest.

• Silent Suffering: Many hesitate to address the issue, silently allowing it to ruin their sleep—and health.

How to Reclaim Your Sleep This Summer

Dr. Sibasish Dey shares practical tips to counter this growing crisis:

Digital Sunset: Turn off all screens 1-2 hours before bed. Try reading or listening to calming music instead.

ADVERTISEMENT

Watch Smart: End your binge-watching sessions earlier in the evening. Use apps or timers to control screen time.

Drink Wisely: Avoid alcohol close to bedtime. Hydrate with water, especially during hot nights.

Partner Solutions: If snoring or movements disrupt your sleep, seek solutions together—medical treatment, earplugs, or even separate beds if needed.

Sleep Sanctuary: Keep your bedroom cool, dark, and quiet. Invest in blackout curtains and silent fans.

Stay Consistent: Stick to a fixed sleep-wake schedule—even on weekends—to train your internal clock.

A Wake-Up Call for India

India is facing not just a summer of insomnia, but a nationwide sleep crisis. The Resmed study shows that while millions are struggling, many are reluctant to seek help. Yet, consistent poor sleep is linked to heart disease, diabetes, mental health issues, and reduced productivity.

Dr. Dey urges people to act: “Don’t normalize sleep deprivation. Identify the triggers, make small changes, and talk to a sleep specialist if needed.”

As summer continues, better sleep isn’t just possible—it’s essential. Swap screens for silence, beers for water, and stress for routine. Your energy, mood, and health will thank you.