Getting enough uninterrupted sleep is essential for overall health. Quality sleep allows the body to repair itself, strengthens the immune system, and enhances brain function. Without it, people often experience fatigue, mood swings, and irritability.
But how much uninterrupted sleep should you get each night? A recent LocalCircles survey of 15,659 individuals revealed that 59% of Indians sleep for less than six hours without interruption. Among them, 39% get only 4-6 hours, while 20% manage less than four hours of uninterrupted rest.
To understand the impact of poor sleep, we spoke with medical experts.
Dr. Manjusha Agarwal, senior consultant in internal medicine at Gleneagles Hospital, Mumbai, explained how disrupted sleep can lead to serious health problems.
“This can include issues like high blood pressure, obesity, extreme mood swings, and a weakened immune system. One must understand that quality sleep is much more than just the number of hours you sleep. Quality sleep means avoiding frequent wakeups during the night. To function properly throughout the day, one needs at least 7 to 8 hours of quality sleep,” she said.
Sleep disruptions stem from various factors, including stress, sensitivity to light and noise, and medical conditions like sleep apnea. Lifestyle choices also play a role.
“High intake of caffeine and alcohol, as well as excessive screen time before bed, are all major contributors to this phenomenon,” said Dr. Prasanna Kumar T, consultant pulmonologist at Ramaiah Memorial Hospital, Bangalore.
He further emphasized the long-term health consequences of disturbed sleep.
“The effects of a disturbed sleep pattern extend beyond daytime weariness. Research studies show chronic sleep interruption increases risks for cardiovascular disease, impaired immune function, metabolic disorders, cognitive decline, and mental health issues like anxiety and depression.”
While sleep needs vary by age, Dr. Prasanna highlighted that most adults require 7-8 hours of uninterrupted sleep to feel refreshed.
“Teenagers need 8-10 hours, while older adults may require slightly less in terms of quantity. The quality of your waking hours is highly dependent on the quality of your sleep, making uninterrupted sleep a priority.”
To improve sleep quality, experts recommend following a consistent sleep schedule.
“Try to wake up and sleep at the same time daily. Avoid or limit screen time before bed. It is best to avoid caffeine or caffeinated drinks at night, as they can negatively affect your sleep,” advised Dr. Agarwal.
Prioritizing good sleep habits is key to maintaining physical and mental well-being.