The temptation of summer can hide the increasing problem of the "summer of sleeplessness." According to the Resmed Global Sleep Study 2025, India is experiencing a bigger sleep issue, which makes this worse. According to the study, 49% of Indians stated that they have trouble falling asleep at least three times per week, and that many are reluctant to get assistance. The most likely culprits are your seemingly innocuous nightly rituals, late-night screen time, binge-watching, and cold beer.

These common behaviors are slowly destroying your sleep, particularly in light of India's increasing sleep shortage, as Dr. Sibasish Dey, MBBS, MD, Head of Medical Affairs at Resmed India and South Asia, told HT Lifestyle.

1. Blue light disruption: Screens divert sleep signals

• Late-night scrolling is a significant sleep adversary, particularly since summer daylight hours already postpone the body's natural signals for sleep.
• Blue light emitted by electronics may have an impact on the body's melatonin levels, which is the hormone that naturally induces sleep.
• Increased attentiveness: Blue light maintains your brain alert rather than slowing you down, which has a negative effect on the quantity and duration of sleep. This may be a major factor in the widespread sleep difficulties that India is experiencing.

2. The black hole of binge-watching: 'One more episode' robs you of much-needed sleep

You might spend days at a time binge-watching shows during the summer, which eats up your sleep.

• Overstimulation of the mind: Interesting shows can overload your brain, making it difficult to relax enough to fall asleep.
• Increasing weariness, missed hours: It's simple to lose track of time and postpone going to bed. The study emphasizes that 47% of working Indians said they had taken sick leave as a result of inadequate sleep, demonstrating the actual effects of this lost rest.

3. The deceptive relaxant: Cold beers and fitful sleep

Alcoholic beverages served at a cold temperature may be soothing, but they can also significantly lower the quality of your sleep.

• Disrupted, restless sleep: Alcohol may interfere with essential REM sleep, causing you to wake up more frequently and feel unrefreshed, even if you fall asleep quickly.
• Dehydration and hormonal interference: Alcohol can dehydrate you, especially in the summer, and disrupt melatonin, which can lead to discomfort and additional sleep disruptions.

4. Disruptions to partnerships: The silent sleep robber

According to the research, the highest percentage among the countries surveyed is 41% of Indians in relationships who experience nightly sleep disturbances from their partners. Snoring is a major factor.

• Shared beds, separate sleep: Rest issues are frequently brought on by a partner's sleep disruptions, which lead some couples to choose different sleeping arrangements in an effort to regain restful sleep.

How to Get Your Sleep Back

To enhance the quality of your sleep, Dr. Sibasish recommended the following:

● Digital sunset: Turn off devices 1–2 hours before bedtime.

● Watch Wisely: Watch Earlier and Limit Episodes. Give relaxing, screen-free activities before sleep first.

● Moderate alcohol: Drink in moderation and not too near to bedtime. Hydrate with water.

● Address partner disturbances: If your partner is disrupted by snoring or other issues, talk to them about potential solutions or get expert help.

● Optimize your bedroom for sleep by making it cool, dark, and quiet.

● Regular routine: Keep a consistent sleep and wake schedule.

You can address India's broader sleep problems and fight the "summer of insomnia" by addressing these behaviors, resulting in more energetic days. The study emphasizes the necessity of getting expert help instead of suffering in silence if sleep issues continue.

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