Sleepless by Design: Why Modern Lifestyles Are Making Us Tired

Written by: Vasudha Sharma (2nd year) Department of Applied Psychology

You are in a local shop on a hot, summer day and you have just bought an ice cream you’ve been wanting to have since a long time. Tearing off the wrapper, you are about to take the first bite… when a loud beeping sound goes off, and you wake up. You look for the ice cream in your hand and its absence tells you it was only a dream, and you now snooze your alarm and sleep again. Tapping the snooze button and getting another few minutes of sleep often feels like the best thing in the mornings. Sleep – one of the most important parts of our everyday life, isn’t just a daily task that needs to be done, or sometimes skipped (which all students are guilty of doing during exam seasons!). It’s  much more than that. From repairing the body, supporting brain functions to regulating various physiological processes and reducing risks of chronic diseases such as cardiovascular diseases, it is linked to a lot more than what we perceive. 

The current living patterns and quality of life had erupted the normal and healthy sleep cycle of 7-9 hours, thus inviting more health issues. This article discusses the role of sleep and its role in day-day or routine functioning of the body.

Circadian rhythm of the body

Our body’s natural internal process that regulates our sleep-wake cycle and other biological processes roughly over a 24 hour period is called the Circadian Rhythm of the body. Circadian rhythms can be observed in the occurrence of days and nights, the changing of seasons etc. Similarly, the circadian rhythm tells our body when to sleep, when to wake up along with other bodily processes such as release of hormones, digestion and temperature regulation.

This process is naturally guided by our brain based on the daily schedule we follow. But outside factors such as light, temperature etc. also have an effect on it. An example for that is when light enters our eyes, the cells send a message to our brain to stop producing melatonin, the sleep-inducing hormone.

Circadian rhythms change with time, with babies having inconsistent sleeping schedules to teenagers experiencing a sleep phase delay, which delays the rise of their melatonin levels, making them feel sleepy usually later than they used to. Adults who have a regular sleep and wake schedule and who practice healthy habits, have a more stable circadian rhythm.

Many studies are being conducted on Circadian Rhythms, however, this concept has been thoroughly studied and applied in ancient indology - including Jain Philosophy and Ayurveda. A paper by T.K. Jain on 'Circadian Rhythms and ancient Jain philosophy' highlights how the concept and principles of the Jain philosophy are based on alignment with nature. Jain philosophy is based on the principles of minimalism, harmony with nature and living beings, having sattvic food, proper meal timing and sleep - wake cycles and an understanding of our internal body clock. It is an age-old philosophy and the practices are popular even today among the Jain Saints who have been following these for thousands of years.

Another study by Nair et.al (2021) studied how body processes vary according to adaptation of solar and lunar related rhythm. Ayurveda explains this on the basis of cyclic rhythm of Tridoshas. The Doshas- Vata, Pitta and Kapha maintain the integrity of our body.

Every person is said to have a unique ratio of each dosha, usually with one standing out more than the others. The doshas, which are made up of one or two of the five elements - aakash (space), jala (water), prithvi (earth), teja (fire), and vayu (air) - are responsible for a person’s physiological, mental, and emotional health, as is believed by Ayurveda. Diet and lifestyle regimens mentioned in Ayurveda aim to maintain the diurnal and seasonal variations of doshas. Deviation in this rhythm lead to many disorders. Thus, it was concluded that we can maximize our health, mental alertness and immunity by proper alignment of circadian rhythm using methods such as Dinacharya (meaning a daily routine promoting self care), Ritucharya (seasonal regimen to cope with seasonal changes), proper Ahara (food) and Nidra (sleep) etc.

Thus, having a proper schedule of sleeping and waking, along with food intake, physical activity among other things, maintains a harmony across the whole body, initiating proper and healthy functioning of the digestive and the nervous system, heals wounds, prevents memory loss, stabilises metabolism and prevents long – term health conditions such as cardiovascular, gastrointestinal, endocrine and nervous system disorders to a great extent. Thus, having a proper schedule of sleeping and waking, along with food intake, physical activity among other things, maintains a harmony across the whole body, initiating proper and healthy functioning of the digestive and the nervous system, heals wounds, prevents memory loss, stabilises metabolism and prevents long – term health conditions such as cardiovascular, gastrointestinal, endocrine and nervous system disorders to a great extent. 

Effect of Food habits and intake on sleep

Food intake plays a major role in the quality of our sleep, thus being more mindful of how, when and what we eat will enhance or lessen our sleep quality. Various studies (Crispim et.al, 2011; Godos et.al 2021) have found that late dinners, late night snacking, caffeinated drinks, consumption of highly-processed and sugar-rich foods before sleeping are linked to poor, interrupted sleeping patterns. Diets low in fibre and high in saturated fats are linked to sleep that isn’t as restorative as having fibre-rich and balanced diets. Intake of Caffeinated drinks six hours prior to bedtime can cause delays in waking time and disturbances in normal sleep cycles. Similarly, Alcohol consumption also takes a toll in maintaining proper sleep schedules.

Ancient Indian beliefs of consuming early dinners have been passed on since many generations and following them ensures proper digestion and rest during sleep. The phrase ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’ perfectly encapsulates and summarises the amount of food intake necessary with each meal. Breakfast, termed as the most important meal of the day, should be energising, with foods that are a good balance of proteins, fats, carbohydrates, vitamins and minerals. Avoiding oily, deep-fried and highly processed foods during dinners, having a balanced diet and eating at regular timings are beneficial for health in the long – term.

Physical activities and their role in sleep

Regular physical activity can significantly improve sleep quality, duration, and overall sleep health. Exercise helps regulate the body's natural sleep-wake cycle (circadian rhythm), boosts melatonin production, reduces stress, and promotes sleepiness through body temperature regulation. Including certain amount of physical activity during the day such as walking, cycling, running, playing a sport etc. helps a lot in inducing better sleep. Incorporating physical exercise, of even 30 minutes daily, can significantly improve health and sleep. In our high-stress environments and tight work schedules, finding some time for exercises can help us feel calm, energetic and leave us feeling less overwhelmed.

Regular exercise can help healthy adults sleep better. While acute physical activity can have a small effect on sleep quality and duration, regular, moderate exercise can extend sleep duration, improve sleep quality, and decrease sleep onset, or the time it takes to fall asleep.

For adults with sleep disorders, exercise needs may be a bit different. It has been found that moderate resistance training and stretching exercises are beneficial to people with insomnia. Similarly, subjects who participated in moderate aerobic sessions reported decreased sleep onset, fewer waking episodes during the night, longer sleep duration, more sleep efficiency, and less overall anxiety.

A good rule-of-thumb is to avoid strenuous exercise within three hours of your scheduled bedtime. Working out late in the day can raise your body temperature, which in turn may impact sleep onset and how well you sleep. Some studies have even concluded that high-intensity workouts within an hour of bedtime can negatively affect sleep time and sleep efficiency.

Yoga and other stretching may be more suitable evening exercises, as they promote feelings of relaxation and can improve sleep quality. Alternatively, you can alleviate physical tension before bed using progressive muscle relaxation, meditation, and other relaxation techniques.

Effect of using electronic devices before sleeping

We all know about the disturbances that using mobile phones, televisions and other electronic devices before sleeping have on our sleep, but due to work, school and college demands, we still succumb to it.

Using electronic devices before bed can negatively impact sleep by delaying sleep onset, reducing sleep duration and quality, and affecting overall sleep patterns. The blue light emitted from screens suppresses melatonin production, a hormone that regulates sleep, and can lead to increased alertness and difficulty falling asleep. Additionally, the stimulating content on these devices can cause mental and physical arousal, further hindering sleep.

Watching violent, action-packed movies can negatively affect sleep, especially for children and those prone to nightmares or anxiety, as the heightened physiological arousal—such as increased heart rate and adrenaline release—makes it harder to fall and stay asleep. In today’s digital age, where we are increasingly dependent on the Internet, mobile phones, and Artificial Intelligence (AI), our screen time has surged, making it essential to minimize digital usage before bedtime to ensure complete rest and uninterrupted sleep. The blue light emitted from screens plays a significant role in reducing melatonin production, whereas red, yellow, and orange lights have little to no impact on the circadian rhythm, with dim lighting in these hues being ideal for nighttime reading.

Portable e-readers like the Kindle emit blue light, but not to the same extent as other electronic devices. If you prefer to use an e-reader such as a Kindle or Nook, dim the display as much as possible. It is recommended to avoid computers, smartphones, and other blue light-emitting devices in the hours leading up to bedtime. However, this may not be an option for certain people, such as those who work or study at night. Establishing a bedtime routine, having  screen-free zones in the bedrooms, keeping lights dim and using phones if needed only in the night time mode can help ensure a good night’s sleep.

Impact of High- stress work environments on sleep quality

High – stress work environments, where people work around the clock, are always busy with deadlines and strict schedules which interfere with their eating and sleep schedules tend to foster long-term damages to health, including the possibility of cardiovascular disorders, anxiety etc. They are actually considered to be the major factors contributing to deteriorated sleep quality.

Various studies (Mao, 2023; Zhang, 2024) have found that high levels of work-related stress are a significant factor contributing to reduced sleep duration and poor sleep quality. high levels of work-related stress are a significant factor contributing to reduced sleep duration and poor sleep quality, with employees stating feelings of tiredness, fatigue and burnout due to reduction in sleep. Stress triggers the release of hormones like cortisol and adrenaline, which interfere with the body's natural sleep-wake cycle and make it difficult to fall asleep.

Effects of working jobs across different time zones

Working across time zones has been made possible, fast-paced and efficient due to the wide network of communication and technological interventions in the recent past. Remotely working gives employees the flexibility to manage schedules and routines. With that being said, it also comes with its fair share of drawbacks. Working across different time zones, for instance, for a resident of India working remotely at a job in the USA, it would mean differences in schedules from eating to sleeping. With Indian Standard Time being almost 10 hours ahead of the USA, the person’s entire schedule will be changed, with them having to work here during the night time and sleep during the day. Initially, it might get hard to adjust to the schedules but eventually, they will get adjusted. However, from a long term perspective, continuing this schedule will have negative consequences for the body as the natural cycle of day and night wouldn’t match the circadian rhythm of the body, further impacting the release of important hormones such as melatonin, cortisol, and reproductive hormones like estrogen, progesterone, and testosterone. These disruptions can lead to a cascade of negative effects on various bodily functions, including mood, appetite, metabolism, and overall health.

Sleep Cycles in the Modern time: An Overview

In today’s hyperconnected world, disrupted sleep doesn’t just make us tired—it deeply affects our mental health. Sleep cycles, which include phases like deep sleep and REM (dream) sleep, are essential not only for physical recovery but also for emotional processing and psychological balance. When these cycles are thrown off—by stress, anxiety, or constant scrolling before bed—it can lead to increased irritability, low mood, and even symptoms of depression or anxiety. Our minds need the uninterrupted rhythm of healthy sleep to regulate emotions, form memories, and cope with everyday challenges.

Studies have found a two-way link between poor sleep and mental health conditions. REM sleep, in particular, is thought to act like overnight therapy, helping the brain process emotional experiences (Walker & van der Helm, 2009). Unfortunately, when we sacrifice this critical stage due to irregular sleep patterns or late-night digital habits, our mental resilience starts to crumble. Protecting our sleep is, in many ways, protecting our peace of mind.

Fostering healthier habits for better sleep quality

Better and well-rested sleep makes us feel energised, active and ready to take on the day. Internally, it is required for various functions such as healing the various bodily wounds, cell repair, hormone secretion, consolidating memories among other things. A good night’s sleep is crucial for brain health, hormone regulation, immune system strengthening, and muscle relaxation. In our busy and fast –paced lives, we overlook the importance of sleeping a minimum of 7-8 hours on an average daily. And although this is mostly attributed to work and college demands, which is very time-consuming, our own convictions often fall short as well. Due to time crunch and a heavy workload, we often cut short on sleep, and it thus takes a toll on the functioning of our body.

Maintaining a healthy sleeping schedule which is consistent and regular is one of the key elements in building a healthy lifestyle. Thus, incorporating regular sleep and wake timings will help in it not being compromised with other daily activities and commitments. Eating a well-balanced diet, having an early dinner (usually 2-3 hours before bedtime) and cutting short on caffeine, alcohol and highly processed foods will lead to deeper sleep. incorporating a physical activity in everyday life will keep stress and various diseases at bay, and help us sleep deeply. Incorporating better and healthier habits like these will thus keep us healthy and ensure we get sound sleep every night.

Conclusive Thought: Sleep and it's multidimensional role

In today’s fast-paced, screen-driven world, sleep is often sacrificed in the race to keep up with work, studies, and social demands. But as seen throughout this article, sleep is far more than just rest—it’s vital for healing, emotional balance, and daily functioning. Disrupted sleep cycles caused by poor habits, stress, or irregular routines can affect everything from mood to metabolism. Understanding how factors like circadian rhythm, diet, physical activity, and technology influence sleep helps us take more control over our well-being.

Prioritising sleep isn’t a luxury—it’s a daily investment in better health. Establishing a regular sleep routine, limiting screen use before bed, eating mindfully, and finding time for movement during the day can significantly improve sleep quality. These small but consistent changes can restore our energy, improve focus, and protect our mental and physical health—making sleep a cornerstone of a healthier, more balanced life.

References

Circadian Rhythm, Cleveland Clinic, Clevelandclinic.org.

https://my.clevelandclinic.org/health/articles/circadian-rhythm

Crispim, C. A., Zimberg, I. Z., dos Reis, B. G., Diniz, R. M., Tufik, S., & de Mello, M. T. (2011). Relationship between food intake and sleep pattern in healthy individuals. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 7(6), 659–664. https://doi.org/10.5664/jcsm.1476

Dr. Leena P. Nair, Dr. Lekshmy ML, Dr. Haritha Chandran, Dr. Haroon Irshad, Dr. Haroon Irshad (2021). Ayurvedic perspective of Circadian Rhythm. Journal of Ayurveda and Integrated Medical Sciences. 6(02):187-94.

https://www.jaims.in/index.php/jaims/article/view/1270

Godos, J.,Grosso, G., Castellano S., Galvano F., Caraci F., Ferri R. (2021). Association between diet and sleep quality: A systematic review. Science Direct. 57. https://doi.org/10.1016/j.smrv.2021.101430

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Summer, J.V. (2024). Nutrition and sleep : Diet's effect on sleep. Sleep foundation. https://www.sleepfoundation.org/nutrition

Written by:

Vasudha Sharma

Reviewed by:

Patmateertha (Associate editor)