Sleep: A Miraculous Medicine for Mental Health

Sleep is a tranquil world hidden behind closed eyelids. It is a wonderful boon that allows us to forget the day’s toil and the anxieties that haunt the mind, preparing us for the promise of tomorrow. However, in the silence of the night, while most are lost in deep slumber, some fight a losing battle with time that refuses to move. When those sleepless hours pass heavily, a person loses more than just physical energy; they lose their mental equilibrium. When the turbulence of emotions drives sleep away, that very insomnia pushes the mind further into darkness. This is not merely a lack of rest for the eyes; it is a deprivation of the peace the soul requires.

Even when surrounded by loved ones or resting on a luxurious bed, sleep remains a natural response that must originate from within the brain. Insomnia isolates an individual. It creates an internal void, a fear of the unknown tomorrow, and a state where one loses patience over the smallest matters. These factors surround us like a dark cycle. Sleep is not just a time when the body shuts down; it is a moment when we practice self-love for our minds. Therefore, losing sleep means gradually losing our joy and enthusiasm. Only when we recognize sleep as a vital medicine can we return to a state of complete mental health with a smile.

The Heavy Mornings of Today’s Youth

For the current generation of young people, the primary reason for the distance from sleep is a lifestyle inextricably linked with technology. Smartphones, social media, and Over-the-Top (OTT) platforms have imprisoned the youth in a virtual world. Hours spent scrolling through reels or binge-watching web series cause time to slip away unnoticed. The "blue light" emitted from mobile screens deceives our brains into believing it is still daylight. Consequently, the production of melatonin , the hormone that induces sleep, decreases. Even if the eyes are exhausted, the brain remains alert. This phenomenon is now widely recognized as "Digital Insomnia."

Another major contributor is "Revenge Bedtime Procrastination." Young people, who find no personal time during the day due to the pressures of studies, jobs, or household chores, sacrifice their sleep for a sense of "freedom." They utilize the quiet hours after everyone else has gone to bed for activities they enjoy, chatting, gaming, or simply thinking. Over time, this reduction in sleep becomes a chronic habit. Compounding this is FOMO (Fear Of Missing Out) ; the anxiety that they might miss a new update on social media keeps them in a state of constant alertness.

The career and educational pressures created by today’s competitive world are also eroding sleep. Overthinking the future, fear of exams, or looming office deadlines increase anxiety among the youth. Due to this mental stress, even when they reach the bed, the brain is unable to rest. Furthermore, changing dietary habits, specifically the consumption of high-caffeine beverages like coffee and energy drinks late at night or late-night binging on junk food, are completely disrupting the body’s internal biological clock, known as the circadian rhythm .

Finally, social and physical changes are impacting the sleep of young people. Staying up late on weekends and sleeping in during the day causes a lack of sleep on Sunday nights, leading to severe fatigue on Monday mornings. These undisciplined sleep schedules damage the brain's "sleep fuel." Insomnia causes more than just tiredness; it leads to irritability, lack of concentration, obesity, and severe mental health issues like depression at an early age.

Insomnia vs. Sleep Deprivation

As Dr. Lauren Waterman explains, there is a significant distinction between these two terms. "Sleep deprivation" occurs when outside circumstances, such as a crying baby or loud noises, prevent you from sleeping even though your brain is ready and willing. This is dangerous for physical health and heart longevity.

In contrast, "insomnia" is a change occurring inside the human brain. Here, despite having the opportunity to sleep, internal systems keep the individual awake. Interestingly, the brains of those with chronic insomnia often adapt to condense high-quality sleep into a shorter duration.

The Science of Sleep Cycles

During sleep, we actually wake up approximately 10 to 15 times every hour. This is an evolutionary trait dating back to our ancestors. While sleeping in caves or forests, the brain performed these micro-wakes to sense danger. These brief moments of alertness are also why we don't fall out of bed. Healthy sleepers do not remember these instances, but those suffering from insomnia notice every tiny micro-wake and begin to worry: "I can’t get back to sleep." This very anxiety acts as a stimulant, keeping them awake further.

Melatonin: The Light-Sensitive Hormone

Melatonin is a hormone naturally released by the brain as darkness falls. It signals the body that it is time to rest. However, in the modern era, the blue light from phones and computers obstructs this production.

Caution is particularly necessary regarding melatonin supplements . They are extremely sensitive to light. If exposed to light, they can become deactivated and lose their efficacy. Melatonin is only truly effective when kept in airtight, light-resistant foil packets. Otherwise, the tablets you consume may essentially be "empty" or inactive.

In India, the market for melatonin is expanding rapidly due to the rise in IT jobs and smartphone usage. It is also used under medical supervision for children with conditions like Autism to help regulate sleep. By 2026, it is expected to be even more widely available in pharmacies and online platforms like Apollo or Amazon in the form of gummies and tablets.

Warnings:

Pregnant women, individuals with diabetes, or those taking blood pressure medication should never consume melatonin without a doctor's advice. Recent studies warn that long-term use (over a year) may be linked to cardiovascular issues. It is best to choose supplements in foil packaging rather than clear bottles.

Pavlov's Theory and the Bedroom

Scientifically, a process called "Classical Conditioning" governs our sleep. Ideally, the moment you enter the bedroom, you should feel sleepy. However, for insomniacs, using the bed for work, phone scrolling, or arguments conditions the brain to view the bedroom as a place of "alertness."

This explains why someone might feel sleepy on the sofa but becomes wide awake the moment they hit the bed. By restricting the bedroom strictly to sleep, we can "reprogram" the brain to associate the bed with rest once again.

Tiredness vs. Sleepiness

Many confuse these two states. "Tiredness" (Fatigue) means having no energy or motivation to do work. "Sleepiness," however, means your eyes are closing and you are on the verge of nodding off.

Insomniacs often feel tired all day, but they do not feel "sleepy." This is because a chemical in the brain called orexin may be too active, keeping the brain in a state of hyper-arousal. This is famously termed as being "Tired but Wired."

The 15-Minute Golden Rule

If you have been in bed for 15 to 20 minutes and cannot fall asleep, do not force yourself to stay there. You should immediately get up, go to another room, and engage in a mundane activity, like reading a boring book. Return to bed only when you feel genuinely "sleepy." This prevents the habit of lying in bed for hours in distress and helps break the association between the bedroom and wakefulness.

Sleep Fuel: The Energy for Rest

From the moment we wake up in the morning, the brain begins to accumulate a chemical often referred to as "Sleep Fuel" (Adenosine). The more this fuel builds up, the faster we fall asleep at night.

Napping during the day "burns" this fuel, leaving an insufficient amount for the night. Additionally, waking up at the same time every morning is crucial for setting our internal "Body Clock." Sleeping in on Sundays makes it difficult for the fuel to accumulate properly for Sunday night, leading to the dreaded "Monday Morning Blues."

CBT-I: The Real Cure for Insomnia

While many resort to sleeping pills, these are merely temporary fixes. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a permanent solution. It removes the fears associated with sleep and "re-programs" the brain. Through techniques like sleep compression and disciplined habits, one can regain the ability to sleep without medication. This therapy also significantly helps in reducing symptoms of mental health issues like depression.

When to Consult a Professional?

If sleep problems persist for more than three months and interfere with your daily life, you must consult a specialist. Identifying and correcting insomnia triggered by minor stress in its early stages prevents it from becoming "Chronic Insomnia." Sleep is not merely rest; it is a vital process that "cleanses" our brain. Therefore, it is everyone's responsibility to prioritize sleep and live a healthy life through disciplined habits.