Research has consistently shown that sleep is not just a luxury—it is a necessity for long-term health. According to a report by the Mayo Clinic, men who manage to get sufficient rest at night add an average of five years to their lifespan compared with men who regularly miss out on sleep. For women, the gain is approximately two additional years. Despite this, nearly one in three adults compromises on sleep, leaving themselves more vulnerable to a host of medical conditions such as heart disease, dementia, and type 2 diabetes.
Why Sleep Matters for Health
Mayo Clinic experts highlight that sleep is a time when the body undergoes essential repair and restoration. During deep rest, the immune system gets to work, repairing tissues, soothing sore muscles, and healing micro-injuries. Brain function also benefits, as spaces between neurons expand, allowing fluid to clear out harmful toxins. This nightly cleansing process is linked to improved memory processing and storage.
Also read: Bad handwriting not just confusing but life-threatening: CMC Vellore doctor warns, 5 dangers of messy prescriptions
Hormone regulation also depends heavily on sleep. Growth hormone, testosterone, and other vital hormones are secreted during restful periods, supporting muscle recovery, energy balance, and overall well-being. Without this nightly reset, the body begins to accumulate stress and damage that compromise long-term health.
The Growing Crisis of Sleeplessness
A paper in the Journal of Activity, Sedentary & Sleep Behaviours revealed that 37% of older adults struggle with insomnia. Strikingly, only a small fraction—about 3%—actually seek medical help for the problem. The study identified several modifiable risk factors linked to poor sleep, including low levels of education, smoking, chronic illnesses, underweight status, lack of physical activity, and limited access to mass media. These issues highlight that insomnia is often shaped by lifestyle and environmental circumstances rather than just biology.
Also read: Child could not focus on studies, showed tantrums while eating. CMC Vellore doctor cracks the case of rare eating epilepsy
Expert-Backed Strategies for Better Sleep
Dr. Sudhir Kumar, a neurologist trained at CMC Vellore and currently practicing at Apollo Hospitals in Hyderabad, recently shared practical ways to improve sleep quality without relying on medication. His recommendations focus on daily habits that can significantly enhance rest:
Cut back on caffeine—coffee , tea, and energy drinks stay in the body for hours. To prevent them from interfering with sleep, it is best to stop consuming caffeine at least six to eight hours before bedtime.
Exercise wisely—While regular activity promotes sleep, strenuous workouts late in the evening can overstimulate the body. Ideally, finish intense exercise two hours before bed. Gentle yoga or stretching is safe closer to bedtime.
Eat early and lightly—a heavy dinner late at night keeps the digestive system busy instead of allowing the body to wind down. Eating three to four hours before sleep, with light meals, is recommended.
Switch off digital devices—blue light from phones and laptops signals the brain to stay awake. Scrolling through stimulating content adds to the problem. A 30-minute screen-free buffer before bedtime can make sleep easier. Alternatives include reading, soft music, or meditation.
Adjust work and commute schedules – Long hours at work and lengthy commutes eat into rest. Where possible, finishing work earlier, negotiating flexible schedules, or reducing commute time can create more evening downtime for natural sleep preparation.
Optimize the sleep environment—a cool, quiet, and dark bedroom with a supportive mattress and pillows can make a noticeable difference. Comfort is essential for uninterrupted rest.
Maintain a consistent schedule—going to bed and waking up at the same time daily, even on weekends, stabilizes the body’s internal clock and supports easier sleep onset.
Develop a bedtime routine—calming activities like journaling, stretching, or a warm shower serve as signals to the brain that it is time to wind down.
Avoid alcohol and smoking before bed – Although alcohol can induce drowsiness, it disrupts deeper stages of sleep. Nicotine, as a stimulant, delays sleep onset.
Why Sleep Matters for Health
Mayo Clinic experts highlight that sleep is a time when the body undergoes essential repair and restoration. During deep rest, the immune system gets to work, repairing tissues, soothing sore muscles, and healing micro-injuries. Brain function also benefits, as spaces between neurons expand, allowing fluid to clear out harmful toxins. This nightly cleansing process is linked to improved memory processing and storage.
Also read: Bad handwriting not just confusing but life-threatening: CMC Vellore doctor warns, 5 dangers of messy prescriptions
Hormone regulation also depends heavily on sleep. Growth hormone, testosterone, and other vital hormones are secreted during restful periods, supporting muscle recovery, energy balance, and overall well-being. Without this nightly reset, the body begins to accumulate stress and damage that compromise long-term health.
The Growing Crisis of Sleeplessness
A paper in the Journal of Activity, Sedentary & Sleep Behaviours revealed that 37% of older adults struggle with insomnia. Strikingly, only a small fraction—about 3%—actually seek medical help for the problem. The study identified several modifiable risk factors linked to poor sleep, including low levels of education, smoking, chronic illnesses, underweight status, lack of physical activity, and limited access to mass media. These issues highlight that insomnia is often shaped by lifestyle and environmental circumstances rather than just biology.
Also read: Child could not focus on studies, showed tantrums while eating. CMC Vellore doctor cracks the case of rare eating epilepsy
Expert-Backed Strategies for Better Sleep
Dr. Sudhir Kumar, a neurologist trained at CMC Vellore and currently practicing at Apollo Hospitals in Hyderabad, recently shared practical ways to improve sleep quality without relying on medication. His recommendations focus on daily habits that can significantly enhance rest:
Simple Lifestyle Habits for Better Sleep
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) September 4, 2025
Sleep is not a luxury; it is a necessity. While many adults struggle with disturbed sleep or outright sleep deprivation, research consistently shows that 7–9 hours of quality sleep each night is linked with better health, sharper memory,… pic.twitter.com/wlfXYGRDa6
Cut back on caffeine—coffee , tea, and energy drinks stay in the body for hours. To prevent them from interfering with sleep, it is best to stop consuming caffeine at least six to eight hours before bedtime.
Exercise wisely—While regular activity promotes sleep, strenuous workouts late in the evening can overstimulate the body. Ideally, finish intense exercise two hours before bed. Gentle yoga or stretching is safe closer to bedtime.
Eat early and lightly—a heavy dinner late at night keeps the digestive system busy instead of allowing the body to wind down. Eating three to four hours before sleep, with light meals, is recommended.
Switch off digital devices—blue light from phones and laptops signals the brain to stay awake. Scrolling through stimulating content adds to the problem. A 30-minute screen-free buffer before bedtime can make sleep easier. Alternatives include reading, soft music, or meditation.
Adjust work and commute schedules – Long hours at work and lengthy commutes eat into rest. Where possible, finishing work earlier, negotiating flexible schedules, or reducing commute time can create more evening downtime for natural sleep preparation.
Optimize the sleep environment—a cool, quiet, and dark bedroom with a supportive mattress and pillows can make a noticeable difference. Comfort is essential for uninterrupted rest.
Maintain a consistent schedule—going to bed and waking up at the same time daily, even on weekends, stabilizes the body’s internal clock and supports easier sleep onset.
Develop a bedtime routine—calming activities like journaling, stretching, or a warm shower serve as signals to the brain that it is time to wind down.
Avoid alcohol and smoking before bed – Although alcohol can induce drowsiness, it disrupts deeper stages of sleep. Nicotine, as a stimulant, delays sleep onset.
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